Buzz
Wrist pain can stem from various causes, including muscle strains or sprains from impacts, medical conditions like arthritis and carpal tunnel syndrome, or overuse during activities such as bowling and tennis. Tendonitis and fractures can also cause wrist discomfort. Wrapping your wrist, combined with other basic care measures, can help alleviate pain and support the healing process. For more severe injuries, a splint or even a cast may be necessary if a bone is broken. Wrapping or taping the wrist is also a common preventive method used in certain sports.
Steps
Wrapping an Injured Wrist
Wrist Wrapping. The wrapping technique should apply compression to minimize swelling and pain, while restricting movement to stabilize the wrist and promote faster healing of the injury.
- Use elastic bandage to compress and protect the wrist. Start wrapping from the point farthest from the heart.
- This technique prevents swelling at the extremity (in this case, the arm). The compression helps stimulate lymphatic flow and venous return towards the heart.
Start by wrapping the hand. Begin by wrapping the first layer around the fingers, just below the knuckles, and cover the palm of the hand.
- Thread the bandage between the thumb and index finger, wrap it several times around the wrist, and continue toward the elbow.
- The goal of wrapping from the hand to the elbow is to provide optimal stability, accelerate the healing process, and prevent further injury to the wrist.
- Each subsequent wrap should cover 50% of the previous wrap.
Reverse the direction. Once the bandage reaches the elbow, continue wrapping back toward the hand. This may require more than one bandage strip.
- You must at least include one figure-eight wrap passing through the space between the thumb and index finger.
Secure the elastic bandage. Use the clips provided with the bandage or its self-adhesive end to secure the final point of the wrap, ensuring the bandage stays tightly in place on the forearm.
- Check the warmth of the fingers to make sure the wrap is not too tight. The fingers should still be able to move and should not feel numb. Ensure the bandage is snug but not tight enough to cut off circulation.
Remove the bandage. The bandage must be removed whenever you need to apply cold compresses to the injured area.
- Do not keep the bandage on while sleeping. For some injuries, a doctor will advise how to secure the wrist during sleep, so you should follow their instructions.
Continue wrapping the wrist for the first 72 hours. The bandage may need to stay in place for up to six weeks to ensure proper healing.
- Keeping the wrist wrapped during this time will allow you to gradually resume activities while providing support to the injured area and preventing further damage.
- After 72 hours, swelling will decrease significantly.
Use an alternative wrapping technique when you need to resume activities. There is a wrapping method that offers greater wrist stability while allowing for limited movements once the injury has started to improve.
- Begin by wrapping the elastic bandage above the injured area, heading towards the elbow. Wrap around this area for two to three turns.
- Subsequent wraps should move horizontally across the injury site, with several turns around the area just below the injury, closer to the hand. This wrapping method enhances wrist stability, particularly in the space between the two wrapped areas.
- Wrap at least two figure-eight loops between the thumb and index finger, securing each loop with an additional wrap around the wrist.
- Continue wrapping towards the elbow, ensuring each turn on the forearm overlaps by 50% with the previous one.
- Reverse direction and wrap back toward the hand.
- Secure the end with clips or use the self-adhesive end of the bandage.
- The wrist injury is best stabilized by wrapping from the fingers or palm up to the elbow. You may need more than one bandage to complete the wrapping properly.
Wrist Injury Treatment
Home treatment. Minor injuries like strains or sprains can be treated at home.
- A strain refers to the overstretching of a muscle or tendon, which connects muscles to bones.
- A sprain occurs when a ligament is overstretched or torn. Ligaments connect bones to one another.
- The symptoms of strains and sprains are very similar. The injury is typically painful, swollen, and restricts the range of motion in the affected joint or muscle area.
- Bruising is a common sign of a sprain, and you might hear a “pop” at the time of the injury. Strains, being related to muscle tissue, sometimes cause muscle spasms.
Apply the R-I-C-E method. Both strains and sprains respond well to this treatment approach.
- R-I-C-E stands for Rest, Ice, Compression, and Elevation.
Rest the wrist. Try to avoid using the wrist for several days to allow healing. Rest is the most important step in the RICE method.
- Resting the wrist means avoiding any activities that require the use of the hand. Refrain from using the wrist for any tasks if possible.
- Do not lift objects with the injured hand, avoid twisting the wrist or hand, and refrain from bending the wrist. This also means no writing or using a computer, depending on the severity of the injury.
- To ensure proper rest, consider buying a wrist brace, which is especially important if you have a tendon injury. A brace helps keep the wrist stable and prevents further damage. Wrist braces are available at most pharmacies.
Cold Compress. When applying ice, the cold temperature penetrates through the outer skin layers and reaches the deeper soft tissues.
- The cooling effect reduces blood flow to the area, which helps to decrease swelling and inflammation.
- You can use ice in a compress bag, frozen vegetables, or any other cold compress. Wrap the ice pack or frozen vegetables in a cloth or towel to avoid direct contact with your skin.
- Apply the cold compress for 20 minutes, then rest for 90 minutes to let the area return to room temperature. Repeat this process as many times as possible, at least two or three times a day for the first 72 hours following the injury.
Wrist Wrapping. Wrapping the wrist helps to limit swelling, provide moderate stability, and prevent movements that may cause pain.
- Use an elastic bandage, starting from the fingers or hand and wrapping up to the wrist, continuing towards the elbow. For the best stability and faster healing, it is recommended to wrap from the fingers and hand up to the elbow.
- This helps prevent swelling in the furthest part of the arm while wrapping.
- Each wrap should overlap the previous one by 50%.
- Do not wrap the bandage too tightly, and ensure that no part of your body feels numb.
- Remove the bandage whenever you need to apply a cold compress to the injury.
- Do not leave the bandage on while sleeping. For some injuries, your doctor may provide specific instructions on how to secure the wrist during sleep, so follow their guidance.
Elevating the Wrist. Elevating the wrist helps reduce pain, swelling, and bruising.
- Keep your wrist raised above the level of your heart while applying a cold compress, before wrapping it, and while resting.
Continue Wrapping the Wrist for the First 72 Hours. The wrapping process may last up to six weeks to ensure proper healing. Keeping the wrist wrapped during this period helps you gradually resume daily activities while supporting the injured area to prevent further damage.
Resuming Activity. Start slowly and gradually return to normal wrist movements.
- During the rehabilitation phase, you may feel some discomfort, which is normal.
- Try taking over-the-counter anti-inflammatory medications such as Tylenol, ibuprofen, or aspirin to manage pain if needed.
- Avoid or approach any activity that causes pain with caution.
- The recovery time can vary from four to six weeks, as each individual's recovery from injury is different.
Wrist Wrapping for Sports
Preventing Overextension and Overflexion. Wrist wrapping in sports is primarily used to avoid two of the most common wrist injuries: overextension and overflexion.
- Overextension is the most frequent injury, typically occurring when you extend your hand to break a fall and land on an open palm.
- This type of fall causes the wrist to bend backward excessively to absorb the body weight and the impact of the fall. This is what leads to an overextension injury.
- Overflexion happens when the back of the hand hits the ground during a fall, forcing the wrist to bend too far inward towards the arm.
Wrist Wrapping to Prevent Overextension. Overextension is common in certain sports, and athletes often wrap their wrists to avoid this injury or further damage.
- The first step in wrapping the wrist for overextension prevention is to use a protective underwrap.
- The underwrap is a slightly adhesive bandage designed to shield the skin from irritation caused by stronger adhesives found in medical and sports tapes.
- Underwraps typically come in a standard width of 7 cm and are available in various colors and textures, some of which are thicker or have a foam-like surface.
- Start wrapping the underwrap about one-third to one-half of the distance from the wrist to the elbow.
- The wrap should be snug but not too tight. Continue wrapping several layers around the wrist and up to the hand, at least passing through the space between the thumb and index finger once. Then, wrap back down towards the wrist and forearm, continuing with several more layers.
Securing the Underwrap. Use a standard 4 cm wide medical or sports tape to secure the underwrap in place.
- The securing tape is used to complete a full loop around the wrist and extend a few extra centimeters to hold itself in place.
- Start securing the underwrap with the tape at the point closest to the elbow. Continue applying the tape over the underwrap along the wrist and forearm.
- The part of the underwrap that extends over the hand should also be secured with a longer strip of tape, wrapping it similarly to the initial underwrap.
Start Wrapping the Wrist. Use a standard 4 cm wide medical or sports tape, beginning at the point closest to the elbow, and continue wrapping with a single, continuous strip. If the first roll of tape is insufficient, add a new roll to continue the wrapping process.
- Wrap in a manner similar to the underwrap, making sure to pass the tape through the space between the thumb and index finger multiple times.
- Keep wrapping until all areas covered by the underwrap and the edges of the securing tape are fully covered.
Adding a Fan-Shaped Bandage. The fan-shaped bandage is crucial; it not only increases the overall stability of the wrap but also provides support to the wrist to prevent injury.
- Though it’s called a fan, it actually resembles a series of crossed lines, similar to a bow. Start by cutting a strip of tape about the length from the palm to one-third of the forearm.
- Place this strip lightly on a flat, clean surface. Cut another strip of tape to the same length and apply it diagonally across the center of the first strip at a slight angle.
- Cut another strip of tape and apply it symmetrically opposite the previous one, at the same slight angle. The result should resemble a bow shape.
- Add an extra strip of tape directly over the initial bandage to increase the rigidity of the fan shape.
Applying the Fan-Shaped Bandage to the Hand. Position one end of the fan on the palm of the hand, gently bend the hand into a slightly flexed position, and secure the other end of the fan along the inner side of the wrist.
- Do not bend the hand too much inward, as this could hinder the ability to use the hand during sports activities. By keeping the hand in a slightly flexed position, you maintain usability while keeping it wrapped to prevent overextension.
- Once the fan-shaped bandage is applied, you will need to add a final layer of wrap to hold the fan in place.
Preventing Overflexion. The wrist wrap technique for preventing overflexion follows similar steps as the one for overextension, except the fan-shaped bandage is positioned differently.
- The fan-shaped bandage is created similarly, resembling a bow shape.
- Place it on the outer side of the hand, with the hand bent at a slight angle, opening the hand outward. Secure the other end of the fan above the wrist, on the outer side of the forearm where the wrap is already applied.
- Secure the fan as you did with the overextension wrap, by continuously wrapping the wrist with a single strip of bandage. Ensure that all ends of the fan are firmly secured.
Using a Minimal Restriction Wrap. In some cases, you may only need to lightly wrap the wrist.
- Start by wrapping a strip of underwrap around the hand, covering the knuckles and passing between the thumb and index finger.
- Wrap another strip of underwrap just below the wrist, towards the elbow.
- Apply two strips of tape in an X-shape across the back of the hand, with one side of the X connecting to the underwrap between the thumb and index finger and the other side connecting to the underwrap on the forearm.
- Create another X-shaped bandage on the inside of the hand, wrist, and forearm.
- Use the underwrap to begin wrapping around the forearm with several layers around the wrist. Next, apply the X-shape by crossing the tape between the thumb and index finger, wrapping around the hand along the knuckles, and returning to the wrist.
- Continue wrapping to form X-shapes on both the inside and outside of the hand, securing them to the wrist and forearm after each pass of tape.
- Then, use medical or sports tape, approximately 4 cm wide, to secure the underwrap. Apply it from the forearm up to the hand, following the same pattern as the underwrap.
- Once the securing tape is applied, continue wrapping in the same method as the previous underwrap technique.
- Ensure that all underwrap areas and the ends of the securing tape are fully covered.
Seek Medical Intervention Measures
Chắc chắn rằng cổ tay chưa gãy. Nếu cổ tay gãy, bạn cần phải điều trị ngay lập tức. Trong trường hợp này bạn có thể gặp những triệu chứng sau:
- Cơn đau trở nên dữ dội hơn khi bạn cố cầm nắm hay bóp thứ gì đó.
- Sưng, căng cứng, khó cử động bàn tay hay ngón tay.
- Đau khi sờ và đau khi tác động lực.
- Tê ở bàn tay.
- Biến dạng thấy rõ, nghĩa là bàn tay bị lệch một góc bất thường.
- Với trường hợp gãy xương nặng thì da có thể rách toạc và chảy máu, nhìn thấy xương nhô ra.
Không trì hoãn việc chữa trị. Việc trì hoãn điều trị cổ tay gãy có thể ảnh hưởng xấu đến quá trình lành.
- Ngoài ra việc chữa trị chậm trễ có thể khiến cổ tay không thể phục hồi khả năng vận động bình thường, cũng như khả năng cầm nắm và giữ đồ vật.
- Bác sĩ sẽ khám cổ tay, làm các xét nghiệm hình ảnh như chụp X-quang để xác định xương có gãy hay không.
Để ý dấu hiệu gãy xương thuyền. Xương thuyền có hình dạng như chiếc thuyền nằm bên ngoài các xương khác trong cổ tay, ngay sát với ngón cái. Không có dấu hiệu rõ ràng khi xương này gãy, cổ tay dường như không biến dạng và cũng chỉ hơi sưng. Các triệu chứng gãy xương thuyền bao gồm:
- Đau nhức và đau khi sờ.
- Khó cầm nắm.
- Bớt đau sau vài ngày, sau đó lại tiếp tục đau âm ỉ.
- Đau dữ dội khi tác động lực vào các gân nằm giữa ngón cái với bàn tay.
- Nếu có các triệu chứng này thì bạn nên gặp bác sĩ để được chẩn đoán chính xác. Bạn cần được chuyên gia y khoa thăm khám vì dấu hiệu để chẩn đoán gãy xương thuyền không phải lúc nào cũng rõ ràng.
Chăm sóc y tế đối với các triệu chứng nặng. Nếu cổ tay chảy máu, sưng nhiều hoặc đau dữ dội thì bạn nên đi khám bệnh càng sớm càng tốt.
- Các triệu chứng khác ở cổ tay mà chắc chắn cũng phải được chăm sóc y tế bao gồm đau khi cố xoay cổ tay, cử động bàn tay hay ngón tay.
- Bạn phải đi khám bệnh ngay nếu không thể cử động cổ tay, bàn tay hay ngón tay.
- Nếu ban đầu bạn nghĩ chấn thương không đáng kể và tự mình điều trị tại nhà, nhưng sau đó đau và sưng tiếp tục kéo dài nhiều ngày, hoặc nếu triệu chứng xấu đi thì bạn cần tới bệnh viện kiểm tra.
Ngăn ngừa Chấn thương Cổ tay
Provide calcium. Calcium helps strengthen bones.
- The average person needs at least 1000 mg of calcium daily. For women over 50, the recommended minimum intake increases to 1200 mg per day.
Prevent falls. One of the main causes of wrist injuries is falling forward and using the hands to break the fall.
- To prevent falls, make sure you wear appropriate footwear, and always ensure that walkways and entryways are well-lit.
- Install handrails along stairs or areas with uneven flooring.
- Consider adding grab bars in the bathroom and on both sides of staircases.
Use ergonomic equipment. Ergonomics is the science of designing work tools to ensure comfort, safety, and effectiveness. If you frequently work at a computer, you should invest in an ergonomic keyboard and mousepad designed to keep your wrists in a natural position.
- Take regular breaks and arrange your workstation so that your arms and wrists are relaxed.
Wear appropriate protective gear. Remember to wear wrist protection when engaging in sports that require extensive wrist movement.
- Many sports carry a high risk of wrist injuries. Wearing proper protective gear can minimize this risk and sometimes even prevent injuries.
- Sports such as rollerblading, snowboarding, gymnastics, tennis, soccer, bowling, and hockey are common activities that can lead to wrist injuries.
Enhance muscle health. Regular stretching and strengthening exercises can help prevent injuries.
- If you train regularly to build muscle tone, you’ll be able to safely enjoy your favorite sports.
- Consider training with a sports coach to avoid injuries or re-injuries. A coach can help you develop your body scientifically, allowing you to safely participate in sports while minimizing injury risk.
