Keeping your wrist and hand comfortable through daily tasks when pain is new
Nicola Tik
When your wrist is sore, it quickly becomes clear just how much you rely on it throughout the day. Most everyday tasks involve the hands in some way, and working out what you can do comfortably versus what is making things worse can take a little trial and error. This article walks you through some practical ways to protect the wrist while keeping your day moving.
When wrist pain is new, the tissues in the area are sensitised. This means they respond more strongly to load and movement than they normally would. The aim is not to avoid using your hand entirely, but to reduce the demands that are most likely to keep the area irritated, while staying as functional as possible.
Small adjustments to how you do things often make more difference than stopping activities altogether.
Typing and using a mouse are two of the most common sources of sustained wrist load. A few adjustments can make a meaningful difference while things are settling.
Position your keyboard so that your wrists are roughly level with your elbows and not bent upward or downward as you type. If your wrist is resting on a hard surface while you type, a soft wrist rest can reduce the pressure. Keep your grip on the mouse light, and try to move it from your elbow rather than your wrist where possible.
Taking a short break every 20 to 30 minutes to rest your hands in your lap or on the desk, fingers relaxed, gives the wrist a brief chance to recover between periods of use.
Gripping, twisting, and lifting are the movements most likely to aggravate a sore wrist. A few practical swaps can help. Using both hands to carry items rather than gripping with one, choosing a lighter cup or container where possible, and using a wider-handled tool rather than a narrow one all reduce the force going through the wrist.
Opening jars or turning stiff taps can be particularly uncomfortable when the wrist is sore. If you can, ask someone else to help with these for a few days, or use an aid designed to reduce grip force.
Holding a phone for long periods with one hand, and typing with the thumb, can put a surprising amount of load through the wrist. Where possible, resting the device on a surface rather than holding it, or switching to voice input for longer messages, gives the wrist a useful break.
Sitting comfortably, hold one hand out in front of you with your elbow slightly bent. Slowly make a gentle fist, then open your hand fully, spreading the fingers wide. Repeat eight to ten times on each side. This keeps the tendons moving gently through their range without loading the wrist.
If you would like a guided stretch, VIDA has a short video you can follow at your own pace.
It can be useful to notice which tasks make your wrist feel better or worse over the course of a few days. Your VIDA pain check-in is a good way to keep track of how things are changing over time.