Wrist tendinitis—it’s one of those pesky injuries that can creep into your life and wreak havoc on your daily routine. Whether you’re an office worker typing away for hours on end, an athlete smashing out reps at the gym, or just someone who’s been doing repetitive tasks a bit too much, wrist tendinitis can strike. But don’t worry, mate—we’ve got you covered. Let’s dive into what wrist tendinitis is, why it happens, and most importantly, how a physio can help you get back on track.

What Is Wrist Tendinitis?

First off, let’s clear up what we’re dealing with. Wrist tendinitis is the inflammation of the tendons in your wrist. Tendons are the thick cords that attach your muscles to your bones, and they’re responsible for helping you move. When these tendons get irritated or inflamed, you’ll feel pain, stiffness, and sometimes swelling around the wrist.

While tendinitis can occur in any tendon, the wrist is particularly vulnerable because it’s involved in so many movements—from gripping and typing to lifting and twisting. The tendons most commonly affected in wrist tendinitis are those that control wrist and finger movement, like the flexor and extensor tendons.

Common Causes of Wrist Tendinitis

Wrist tendinitis often stems from repetitive strain or overuse. Here are some common culprits:

• Repetitive Tasks: Typing, using a mouse, or playing musical instruments for long periods.
• Sports: Activities like tennis, golf, or weightlifting can put stress on the wrist tendons.
• Poor Technique: Using improper form during exercise or while performing tasks can increase strain on the tendons.
• Sudden Increase in Activity: Jumping into a new activity or increasing intensity without proper conditioning.
• Underlying Conditions: Arthritis or diabetes can make you more prone to tendinitis.

Symptoms to Watch For

How do you know if it’s wrist tendinitis? Look out for these tell-tale signs:

• Pain around the wrist, especially during movement.
• Swelling or tenderness.
• Stiffness, making it hard to move your wrist or fingers.
• A “creaking” sensation when moving the wrist.
• Weak grip strength.

If you’re experiencing these symptoms, it’s time to take action.

How Physios Help with Wrist Tendinitis

Here’s the good news: wrist tendinitis is treatable, and physiotherapists are experts at managing it. Let’s go through some of the most common treatments you can expect when you visit a physio.

1. Assessment and Diagnosis

Your physio will start by assessing your wrist to confirm the diagnosis and rule out other conditions like carpal tunnel syndrome, arthritis, a ganglion, tenosynovitis or a cartilage injury. They’ll ask about your daily activities, work habits, and exercise routines to pinpoint the cause of your tendinitis.

2. Rest and Activity Modification

The first step in recovery is often giving your wrist a break. Your physio might recommend modifying your activities to reduce strain on the tendons. For example, you might need to:

• Take frequent breaks from typing or other repetitive tasks.
• Adjust your workstation to ensure good ergonomics.
• Avoid heavy lifting or high-impact sports temporarily.

3. Pain Management

Managing pain is a priority, especially in the early stages of tendinitis. Your physio might use techniques like:

• Ice Therapy: Applying ice packs to reduce inflammation and numb the area.
• Electrotherapy: TENS (transcutaneous electrical nerve stimulation) to ease pain and promote healing.
• Brace: A brace could be used to protect the wrist from further aggravation

4. Stretching and Strengthening Exercises

Once the pain subsides, your physio will guide you through specific exercises to improve flexibility and build strength in your wrist. Some examples include:

• Wrist Flexor Stretch: Extend your arm with your palm facing up and gently pull your fingers back with your other hand.
• Wrist Extensor Stretch: Do the same stretch with your palm facing down.
• Grip Strengthening: Use a stress ball or grip trainer to improve hand strength.
• Eccentric Exercises: These involve controlled lengthening of the tendons, which can help with recovery.

Your physio will tailor these exercises to your condition and gradually increase intensity as your wrist heals.

5. Manual Therapy

Physios often use hands-on techniques to help with wrist tendinitis, such as:

• Soft Tissue Massage: To release tension in the tendons and surrounding muscles.
• Joint Mobilisation: Gentle movements to improve wrist mobility.
• Trigger Point Therapy: Targeting specific areas of tightness to relieve pain.

6. Taping or Bracing

Your physio might recommend taping or using a wrist brace to provide support and limit movements that aggravate your tendons. Taping can also help with proprioception—your body’s sense of joint position—to ensure you’re using your wrist correctly.

7. Shockwave Therapy Shockwave therapy

Shockwave therapy is an effective treatment for wrist tendinitis, particularly for cases that don’t respond to traditional methods. This non-invasive technique uses acoustic waves to stimulate blood flow and promote tissue healing. The increased circulation helps reduce inflammation and break down calcifications in the tendons. Additionally, shockwave therapy can alleviate pain by desensitising nerve endings around the affected area. Most patients report significant improvement after a few sessions, making it a viable option for accelerating recovery. Your physio can discuss whether this treatment is suitable for you.

8. Education and Prevention

One of the most valuable aspects of physio treatment is learning how to prevent wrist tendinitis from recurring. Your physio will teach you:

• Proper posture and ergonomics for work or sports.
• Warm-up and cool-down routines for physical activities.
• Techniques to avoid overloading your wrist.

Home Care Tips

In addition to physio sessions, there are steps you can take at home to support your recovery:

• Rest: Give your wrist time to heal by avoiding aggravating activities.
• Ice Packs: Apply ice for 15-20 minutes every few hours during the initial stages of inflammation.
• Over-the-Counter Pain Relief: Anti-inflammatory medications like ibuprofen can help, but check with your doctor first.
• Stretch Regularly: Incorporate gentle stretches into your daily routine to keep your wrist flexible.

When to Seek Help

If your wrist pain doesn’t improve with rest and home care or if it’s impacting your ability to work or enjoy daily activities, it’s time to see a physio. Delaying treatment can lead to chronic pain or even tendon degeneration (tendinosis), which is much harder to treat.

Wrapping It Up

Wrist tendinitis might be a pain (literally), but with the right approach, you can recover and get back to doing what you love. Physiotherapy offers a comprehensive solution, addressing the root cause of your tendinitis while helping you manage pain and prevent future issues.

Remember, early intervention is key. So, if your wrist is giving you grief, don’t hesitate to book an appointment with your local physio. They’ll have you back to your best in no time. Cheers to healthier, happier wrists!

Sources:

1. Better Health Channel – Tendinitis
2. Mayo Clinic – Tendinitis
3. Harvard Health – Tendinitis Treatment
4. Healthdirect Australia – Wrist Pain