Contents
Food and Nutrition
Foods to be taken- Foods that can help with joint pain and inflammation are omega-3 fatty acids which are found in fish, walnuts or olive oil.
- Other foods beneficial for pain and inflammation are dark, green leafy vegetables, fruits and vegetables high in vitamin C and E which are rich in antioxidants.
- Excellent sources of vitamin C include parsley, broccoli, oranges, strawberries, papaya, cauliflower and kale.
- Excellent sources of vitamin E include mustard greens, sunflower seeds, almonds and spinach.
- Fried, fatty foods, red meat, hydrogenated oils, corn oil, safflower oil, sodas and fruit juices which are high in sugar.
- Refined sugar, processed foods and pre-packaged meals.
- Additional foods that may worsen inflammation include corn products, gluten, dairy products, yeast, eggs, potatoes, tomatoes and eggplant.
Yoga and Exercise
Some simple exercises for wrist pain can also be very effective to help you strengthen your wrists:- Wrist Stretches
- Prayer Stretch
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Opposite Hand Wrist Stretch
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Tennis Ball Exercise
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Flexion and Extension Exercises
- Rubber Band Forearm Exercise
Yoga
- Handcuffs: Circle each wrist with the opposite thumb and forefinger and squeeze firmly for 3-5 seconds.
- Wrist rotations: Hold the hands palm out flat and circle the wrists clockwise and counter clockwise.
- Prayer pose: with both hands together in namaste position. Exert gentle pressure pushing the hands together, then lean them back towards the wrists: first the left hand pushing the right back to a 45 degree angle, then right pushing left back.
- Reverse Prayer: Behind your back, put your hands together in Namaste mudra, with your fingers pointing down instead of up. Hold for 20 seconds, or so, as long as it is comfortable.
Home Remedies
- Rest your wrist. Keep it elevated
- Apply ice to the tender and swollen area
- Compress the wrist with a bandage.
- Wear a splint for several days
- Try the exercises after a hot bath or shower so that your wrist is warmed up and less stiff
- Do not perform exercises when your wrist is actively inflamed
- Make sure that your keyboard is low enough that your wrists are not bending upwards while you type.
- Take plenty of breaks from activities that aggravate the pain. When typing, stop often to rest the hands, if only for a moment. Rest your hands on their sides, not the wrists.