Unlock Relief: Physiotherapy for Tendonitis in Wrist

Wrist pain holding you back? You’re not alone- about 30% of healthcare visits for muscle and joint issues involve tendon problems like tendonitis.

Tendonitis can make even simple tasks, like typing or turning a doorknob, uncomfortable and frustrating. Left untreated, this condition can lead to prolonged discomfort and reduced mobility, interfering with daily activities.

The good news is that you will see significant improvements with proper treatment and exercises. This article covers effective hand physiotherapy techniques to:

• Relieve pain
• Restore mobility
• Reduce the risk of future issues

Keep reading to learn more about physiotherapy for tendonitis in your wrist and how to speed up recovery.

Understanding Wrist Tendonitis

Wrist tendinitis occurs when overworked tendons in the wrist become irritated and inflamed. The inflammation and swelling make it harder for the tendons to move smoothly, causing pain and discomfort when using your wrist or fingers.

This condition is more common in people who perform repetitive tasks with their hands, such as typing on a keyboard, using a mouse, or playing an instrument. Symptoms include pain, swelling, stiffness, and weakness, making it difficult to grip objects or move the wrist freely.

How Physiotherapy Helps Wrist Tendonitis

Physiotherapy focuses on reducing inflammation, relieving pain, and restoring function. Treatment plans are tailored based on the severity of the condition and the patient’s lifestyle.

Effective Tendonitis Exercise Plans 

Physiotherapists use various techniques to treat wrist tendonitis. This may include the following:

• Manual Therapy, such as massage, to improve movement and reduce stiffness
• Ultrasound Therapy to reduce inflammation and accelerate healing, though its effectiveness for tendonitis varies
• Cold Therapy to reduce swelling, and Heat Therapy to relax muscles and improve flexibility
• Low-level Electrical Stimulation to alleviate pain and support muscle function
• Taping and bracing to limit movement and allow tendons to heal properly
• Shockwave Therapy to stimulate tendon repair and help manage chronic pain

Wrist Tendonitis Treatments: Exercises for Recovery

Targeted exercises can strengthen wrist muscles, improve flexibility, and support healing. A hand physiotherapist may recommend the following.

Wrist Flexor Stretch 

This stretch helps release tightness in the wrist flexors and increases flexibility. To do this correctly:

• Extend your arm with the palm facing up and gently pull your fingers back with the opposite hand
• Hold for 15-30 seconds

Wrist Extensor Stretch 

This targets the wrist extensors and enhances wrist mobility. Hold your arm straight with the palm facing down, then gently pull your fingers back. Hold for 15-30 seconds.

Wrist Curls 

Wrist curls help improve the strength of the wrist flexors, aiding in recovery. To build strength, use a light dumbbell and do slow wrist curls. Repeat for 10-15 reps.

Reverse Wrist Curls

It’s similar to wrist curls, but it’s done with your palm facing down. It’s a simple and effective way to improve wrist strength and function.

Grip Strengthening 

These exercises can strengthen your grip, help stabilize the wrist, and aid in tendon healing. Simply squeeze a softball and repeat it 10-15 times.

Tendon Gliding 

Tendon gliding exercises help reduce stiffness and improve tendon mobility. Here’s how they are done:

• Start with your fingers straight
• Gradually form a fist, then open your hand fully
• Repeat this process 10 times to improve flexibility and reduce pain

Repeat 10 times.

Radial and Ulnar Deviations 

A few of these daily movements can help improve flexibility and range of motion. Follow these steps to get started:

• Hold a lightweight (1-2 lbs) with your palm facing down
• Rest your forearm on a table or your thigh
• Move your wrist side to side, up toward your thumb (radial deviation), and down toward your pinky (ulnar deviation)
• Repeat 10-15 times for 2-3 sets

Keep movements slow and controlled. Stop if you feel pain.

Isometric Wrist Exercises 

These are great for improving stability and preventing further injury. Here’s how to do them correctly:

• Press your palm flat against a surface without moving your wrist
• Hold for 5-10 seconds and repeat 10-15 reps for 2-3 sets

Tendonitis Recovery Tips: Preventing Future Flare-Ups

Recovery from wrist tendonitis requires lifestyle changes to prevent recurrence. Consider the following tips:

• Limit repetitive wrist motions that trigger pain, take breaks, and use ergonomic tools
• Use a wrist brace for support and to reduce strain on inflamed tendons
• Maintain proper hand and wrist alignment while typing or using tools
• Do regular strengthening exercises to help protect tendons from overuse injuries
• Apply ice to reduce swelling if your wrist feels sore
• Adjust workstations to improve posture and keep wrists in a neutral position
• Proper nutrition supports tendon health and recovery
• Gradually build up strength and endurance to prevent strain

When to Seek Professional Help

Early intervention ensures a faster recovery and prevents chronic tendonitis. Signs that professional help is needed include:

• Persistent pain lasting more than a few weeks
• Swelling that does not subside with rest and ice
• Weakness or numbness in the wrist and fingers
• Difficulty performing daily tasks due to pain
• A popping or clicking sensation in the wrist

A physiotherapist will perform a thorough evaluation, assess wrist function, and create a tailored recovery plan. Treatment may also involve additional techniques such as:

• Progressive resistance training
• Joint mobilization
• Specialized splinting to promote healing

Additional Treatment Options for Wrist Tendonitis

If physiotherapy treatments do not provide relief, additional interventions may be necessary for wrist pain management. These may include the following:

• Corticosteroid Injections to reduce inflammation in severe cases, but they should not be used frequently
• Platelet-Rich Plasma (PRP) Therapy to promote tendon repair
• Surgical Intervention is rarely needed, but may be required for chronic tendonitis that does not respond to other treatments

How Physiotherapy for Tendonitis in Your Wrist Can Aid Recovery

Physiotherapy for tendonitis in your wrist is a safe and effective way to relieve pain and speed up recovery. The exercises and treatments can help improve wrist movement and reduce the chance of the problem returning.

MPOWER Physical Therapy in Franklin, Nashville, and Brentwood, TN, can help if you’re struggling with wrist pain. Our occupational hand therapists create personalized treatment plans to improve mobility and reduce wrist, hand, and arm pain. Contact us today to schedule an appointment with one of our expert physiotherapists.