Why Does My Wrist Hurt? 22 Things You Might Be Doing to Make Your Wrist Pain Worse

This article aims to guide you through the different things that you might be doing to make your wrist pain worse and provides insights into managing these issues effectively.

To help us, we spoke to Mr Rupert Wharton, a consultant Trauma and Orthopaedic surgeon here at King Edward VII’s Hospital who specialises in sports injuries and degenerative conditions of the hand and wrist.

Get in touch if you want to find out more about treatments for your wrist pain.

1. Ignoring pain

Ignoring wrist pain can worsen the underlying condition. Pain is a signal that something is wrong, and continuing activities that cause pain can exacerbate the problem and lead to more severe damage. Ignoring pain means letting the condition progress to a point where treatment becomes more complex and recovery takes longer.

READ: Understanding the impact of chronic pain on mental health

2. Overuse and repetitive motions

Overuse of the wrist through repetitive motions, such as typing or assembly line work, can strain the tendons and ligaments, leading to conditions like tendonitis and carpal tunnel syndrome. It’s important to take breaks and vary activities to avoid overuse injuries. Repetitive strain from activities like typing is a common cause of conditions such as De Quervain’s tenosynovitis.

3. Poor ergonomics

Poor ergonomics, such as an improperly set-up workstation, can put unnecessary strain on the wrists. Ensuring your desk, chair, and computer setup are ergonomically correct can help prevent wrist pain. If you’re a desk-based worker, thinking about your desk setup is really important. Most people’s Occupational Health departments should be able to sort them out with an assessment that allows them to understand what height their chair needs to be at and what their screen height needs to be.

4. Lifting heavy objects

Improper lifting techniques or lifting objects that are too heavy can strain the wrist muscles and ligaments. Always use proper lifting techniques and avoid lifting objects that are beyond your capacity. Lifting huge weights in the gym without proper technique can contribute to arthritis in various joints, including the wrist.

5. Poor technique in activities

Using incorrect techniques in activities, such as sports or manual labour, can put undue stress on the wrist, potentially leading to injuries. Learning and using proper techniques can prevent these injuries and reduce pain. Improper techniques in physical activities can exacerbate wrist pain and lead to more severe conditions; consider consulting a coach or therapist to ensure you’re using the correct form.

6. Lack of rest

Not giving your wrist sufficient rest after activities can prevent recovery and exacerbate pain. Resting allows the tissues to heal and prevents further injury. Ensuring adequate rest is essential for recovery.

7. Inadequate warm-up

Not warming up before activities can increase the risk of wrist injuries. A proper warm-up increases blood flow to the muscles and prepares them for the activity, reducing the risk of strain. Adequate warm-up is critical to prepare the wrist muscles for physical activity and prevent strain.

8. Improper use of tools

Using tools that are not ergonomically designed or used incorrectly can strain the wrist. Choose tools that fit your hand well and use them as intended to avoid injury. Proper use of ergonomic tools and equipment can significantly reduce the risk of wrist pain. Using vibration equipment is now governed closely by employment law, and the dose of vibration should be calculated and recorded.

9. Poor wrist position

Maintaining poor wrist positions, such as bending the wrist excessively during activities, can increase pressure on the median nerve and lead to conditions like carpal tunnel syndrome. Keep your wrist in a neutral position to reduce strain. Keeping your wrist in a neutral position helps avoid unnecessary strain on the median nerve.

10. Ignoring early symptoms

Ignoring early symptoms of wrist pain, such as mild discomfort or tingling, can allow the condition to worsen. Early intervention can prevent more severe problems and make treatment more effective. Addressing early symptoms can prevent conditions from becoming severe and more challenging to treat.

11. Using too much force

Applying excessive force during activities, such as gripping or twisting, can strain the wrist muscles and ligaments. Use appropriate levels of force and avoid unnecessary strain. Using excessive force can lead to significant injuries and should be avoided.

12. Not using protective gear

Failing to use protective gear, such as wrist guards or gloves, can leave the wrist vulnerable to injury. Protective gear can provide support and reduce the risk of injury during high-risk activities. Wearing protective gear is crucial for preventing injuries during high-risk activities.

13. Poor sleep posture

Sleeping in positions that put pressure on the wrists can worsen pain. To avoid unnecessary strain, ensure your wrists are in a neutral position while sleeping. Poor sleep posture can exacerbate wrist pain; keeping wrists in a neutral position is recommended.

14. Inadequate stretching and strengthening

Neglecting stretching and strengthening exercises can lead to weak and inflexible wrist muscles, increasing the risk of injury. Regular exercise can improve strength and flexibility, reducing pain. Regular stretching and strengthening exercises are essential for maintaining wrist health.

15. Cold conditions

Exposure to cold can exacerbate wrist pain by reducing blood flow and increasing stiffness. Keep your wrists warm in cold conditions to prevent pain. Cold conditions can increase stiffness and pain in the wrist; keeping them warm is important.

16. Smoking

Smoking can impair blood flow and delay healing, thereby worsening wrist pain. Quitting smoking can improve circulation and significantly aid in recovery. Although not directly covered in the interview, general medical knowledge firmly supports the detrimental impact of smoking on healing.

17. Ignoring underlying conditions

Not treating underlying conditions, such as arthritis or diabetes, can worsen wrist pain. Managing these conditions can reduce pain and improve overall wrist health. Addressing underlying conditions to prevent worsening symptoms is important.

READ: How to reduce your risk of arthritis

18. Improper use of splints or braces

Using splints or braces incorrectly or for too long can weaken wrist muscles and joints, so it’s important to follow medical advice on how to use these devices properly. Improper use can lead to muscle weakening, underscoring the importance of correct application.

19. High-impact activities

Using splints or braces incorrectly or for too long can weaken wrist muscles and joints. Therefore, it’s crucial to follow medical advice on how to use these devices properly. Improper use can lead to muscle weakening, underscoring the importance of correct application.

20. Stress 

Stress can exacerbate musculoskeletal pain, including wrist pain. When you are stressed, your body releases hormones like cortisol and adrenaline, which can increase inflammation and sensitivity to pain. Any musculoskeletal complaint will be made worse in the context of stress. We are starting to recognize more and more the importance of exercise for physical health, but also for mental health. This means that managing stress is crucial for reducing wrist pain. Techniques such as regular exercise, mindfulness practices, adequate sleep, and engaging in hobbies can help manage stress levels. 

Vitamin D also plays a role. Low levels, common in the UK due to limited sun exposure, can worsen pain. Therefore, maintaining adequate Vitamin D levels through supplements or dietary changes can also help in managing stress-related pain.

READ: How to deal with stress

21. Tension

Tension, particularly in the muscles, can contribute significantly to wrist pain. When muscles are tense, they can put additional strain on tendons and joints, leading to increased pain and discomfort. 

Rest is appropriate for conditions like De Quervain’s tenosynovitis. However, in hand surgery, we generally don’t recommend complete rest because the small joints of the hand will get stiff very quickly. Movement is good, but load is bad. 

This suggests that while it’s important to avoid activities that cause overuse, gentle movements and stretches are beneficial to keep the muscles and joints flexible. Techniques to relieve muscle tension include physical therapy, gentle stretching exercises, and ensuring proper ergonomics in daily activities. 

Occupational health assessments, which optimise desk setups and reduce unnecessary strain during work, are also valuable practices for preventing tension-related issues.

Double crush syndrome

There is an interplay between neck problems and wrist pain, known as double crush syndrome.

Double Crush Syndrome is a condition where a nerve is compressed at two or more locations along its pathway, typically involving the neck and wrist. This can lead to compounded symptoms and a more complex diagnosis and treatment process. For example, a person may have a pinched nerve in the neck (such as at the C6 or C7 level) and simultaneously suffer from carpal tunnel syndrome, where the median nerve is compressed in the wrist.

It is important to identify this condition because, although symptoms can improve after carpal tunnel decompression, a more guided approach to prognosis is necessary when there is nerve compression in multiple locations.

22. Skipping follow-up care

Skipping follow-up care after an injury or surgery can prevent proper healing and worsen wrist pain. Attend all follow-up appointments and follow your healthcare provider’s advice. Consistent follow-up care is essential for proper recovery.

By addressing these factors, you can help prevent the worsening of wrist pain and promote healing.

Get in touch if you want to find out more about treatments for your wrist pain.