Screwdrivers, hammers, paint brushes and heavy boxes all ask a lot of your wrists. When one has started aching, DIY jobs can suddenly feel much harder. A few changes to how you grip, lift and use your tools can help you keep going while your wrist settles.

Why DIY can be hard on a sore wrist

Many DIY jobs involve gripping tools tightly, twisting, hammering or repeating the same movement many times. Using a screwdriver, sanding, scraping and painting all load the muscles and tendons around your wrist. Lifting heavy materials puts load through it too.

When your wrist is sore, these tasks can bring on discomfort. That does not mean you are doing harm. It is a sign to change how you approach some jobs for a while.

Jobs to save for later

Some jobs are more likely to bother a sore wrist. You could leave these for a few weeks, or ask for help:

• Lots of manual screwing or unscrewing.
• Hammering, chiselling and other jobs with impact.
• Long spells of sanding or scraping.
• Lifting heavy materials, like tiles, plasterboard or bags of plaster.
• Tiling and grouting, which involve a lot of wrist movement.

Gripping more comfortably

Some changes can reduce how hard you need to grip:

• Use tools with thicker, padded or rubber handles.
• Wrap foam or tape around thin handles to make them easier to hold.
• Use a cordless drill or electric screwdriver instead of a manual one.
• Use power sanders rather than sanding by hand.
• Hold tools with your whole hand, rather than pinching.

Keeping your wrist straight

Many DIY jobs bend the wrist back or to the side. Keeping your wrist straight, in line with your forearm, tends to feel more comfortable. Some ideas:

• Move your body closer to the work, rather than bending your wrist to reach.
• Adjust the height of your work, like using a workbench.
• Choose tools with angled handles where they help keep your wrist straight.

Lifting more comfortably

When you need to lift, small changes can help:

• Use both hands, with your palms facing up where you can.
• Keep the load close to your body.
• Split heavy loads into smaller amounts.
• Use a trolley or sack truck for heavy items.
• Ask for help with anything large or heavy.

Painting more comfortably

Painting can be easier on a sore wrist with a few changes:

• Use a roller rather than a brush for large areas.
• Use an extension pole, which lets you use your whole arm rather than your wrist.
• Choose a brush with a thicker handle for cutting in.
• Swap hands every so often if you can.

Working at height

Using a ladder means gripping rungs and holding tools at the same time. While your wrist settles, a tool belt or a bucket on a hook keeps your hands free, so you only grip when you need to.

Working in shorter sessions

Long spells of repetitive work are often what bothers a sore wrist most. Some ideas:

• Work in shorter sessions, around 20 to 30 minutes, with breaks between.
• Swap between tasks that use your hands differently.
• Spread bigger jobs across several days.

Gentle movement during breaks

Something to try between jobs:

• Open your hand wide, then make a gentle fist.
• Gently bend your wrist up and down.
• Turn your palm up, then down.
• Shake your hands out loosely.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with DIY again. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light tin, slowly lift and lower your hand.
• Wrist turns. Holding a light hammer at one end, slowly turn your palm up, then down.

Start light and build up gradually.

Building back up

As your wrist settles, you can gradually bring back the jobs you set aside, starting with shorter sessions. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• Gripping, twisting and hammering can load a sore wrist.
• Save heavy lifting and lots of manual screwing for later.
• Use power tools and thicker handles to reduce grip.
• Keep your wrist straight and work close to your body.
• Work in shorter sessions and swap between tasks.

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