Elbow and wrist pain can be debilitating and interfere significantly in day-to-day tasks. Opening jars, using a computer and even writing with a pen can all become difficult to do and lead to frustration with what might seem like such a small injury.
For some people, the cause of your pain might be clear, you might have fallen on your arm or sustained a sports injury. For many people it isn’t so obvious, as Repetitive Strain Injuries (RSIs) are frequently encountered in the elbow and wrist due to repetitive movements and the fact we use these relatively small joints a lot with daily tasks.
Persistent use of your elbow and wrist can result in discomfort along the inner or outer elbow (often referred to as golfer’s or tennis elbow). This discomfort arises as the forearm muscles become increasingly tense and overworked, leading to irritation of the tendons and adjacent structures of the elbow. This can also happen from one sudden bout of new or infrequent activity (e.g. playing tennis for hours when you haven’t played for years).
Wrist-related strains and injuries often occur due to continuous repetitive activities like office work or DIY projects, as well as from heavy lifting or exercises that exert pressure on the wrists, such as more intense yoga classes. Carpal tunnel syndrome is another prevalent wrist condition characterised by nerve compression that results in tingling and weakness in the hand and wrist.
Should pain or symptoms such as numbness and tingling persist at your elbow or wrist becoming worse over time, consulting a physiotherapist or GP is important, as timely rehabilitation is important for full recovery.
Who is at risk of getting elbow and wrist pain?
People who take part in activities involving repetitive or strenuous hand or wrist movements and those participating in sports that focus on upper body strength are at higher risk for these injuries.
This includes: Office workers, DIY enthusiasts, Manual workers, Tennis and golf players, Yogis and Gym/fitness enthusiasts and weightlifters
Managing elbow and wrist repetitive strain injuries (RSIs)
1.Prevention
When starting or increasing your time spent doing tasks that primarily involve your upper body, it’s important to incrementally increase the time you spend. For example, if taking up gardening or starting to lift weights, begin with short sessions of no more than 20-30 minutes at once, if you want to spend more time, then take regular breaks and slowly extend the activity period over days and weeks.
The approach to exercise should also be gradual, beginning with less intense sessions and gradually increasing the intensity and duration of what you are doing. This helps in building endurance and strength without overstraining.
2.If you have an injury
If an injury becomes particularly painful or debilitating, taking a break from the activities causing pain is recommended. Wearing a wrist brace during strenuous activities and possibly at night might help alleviate discomfort for some people. Applying ice, or alternating between ice and heat treatments for up to 10 minutes several times a day, can provide further relief.
Doing some self-massage on your forearms and engaging in light upper body exercises can initially alleviate symptoms and maintain strength and mobility in the wrist, elbow, and shoulder areas. These exercises can be progressively intensified to aid recovery.
Should pain persist without improvement, book a physiotherapy appointment or GP to obtain a precise diagnosis and a personalised exercise and recovery program.
