A smooth, rounded lump on the back or front of your wrist that seemed to appear out of nowhere. It might be painless, or it might ache when you bend your wrist or press on it. Finding a lump can be worrying, but wrist ganglions are very common and usually harmless.

What a ganglion is

A ganglion is a small sac filled with thick, jelly-like fluid. It grows out of a joint or the lining of a tendon, a bit like a small balloon on a stalk. Most wrist ganglions appear on the back of the wrist, though they can also appear on the front, near the base of the thumb.

Ganglions can vary in size, sometimes getting bigger with activity and smaller with rest. They are most common in people aged between 20 and 50, and they are more common in women.

Why ganglions happen

Often, there is no clear reason why a ganglion appears. Sometimes they develop after an injury or with repeated use of the wrist. They are not cancerous, and they do not spread.

What to expect

Many ganglions cause no problems at all, and many go away on their own over time, even without treatment. Some people choose to leave them alone, while others have treatment if the ganglion is painful or gets in the way.

If you have been given advice by your GP or a hand specialist, keep following that.

Staying comfortable

If your ganglion aches or feels uncomfortable, some things can help:

• Notice which movements or positions bring on discomfort, like bending your wrist back fully, and ease them for a while.
• At your desk, keep your wrist straight when typing and rest your forearm on the desk.
• Avoid pressing on the lump, for example with a watch strap or bracelet.
• Use both hands for heavier things.
• Take short breaks from repetitive wrist tasks.
• A soft wrist support for short spells, like a busy day of typing, can ease discomfort for some people.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Living alongside it

For many people, a ganglion is more of a nuisance than a problem. If it is painless and does not get in the way, it is fine to carry on as normal, including typing, exercise and sport.

A note on old remedies

You may have heard that hitting a ganglion with a heavy book is a way to get rid of it. This is not recommended, as it can injure your wrist and the ganglion often comes back. Trying to drain it yourself is not recommended either, as this can lead to infection.

Keeping your wrist moving

Gentle movement helps keep your wrist comfortable. Something to try a few times a day, with your forearm resting on a table:

• Slowly bend your wrist up and down within a comfortable range.
• Turn your palm up, then down.
• Open your hand wide, then make a gentle fist.

If a movement presses uncomfortably on the ganglion, make it smaller. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping your hand strong

Gentle strengthening helps your wrist cope with everyday tasks. 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.

Keep these comfortable and build up gradually.

If you have treatment

Some people have their ganglion drained or removed. Both can help, though ganglions can sometimes come back. If you have had treatment, following the advice you were given about using your wrist afterwards helps your recovery.

When to get it checked

If you are not sure your lump is a ganglion, or it is growing quickly, very painful or causing numbness in your hand, it is worth getting it checked by your GP.

Your VIDA pain check-in can help you notice whether your wrist is becoming more or less comfortable over time.

What to take away

• Wrist ganglions are common and usually harmless.
• Many go away on their own over time.
• Ease movements and pressure that bring on discomfort.
• Do not try to burst or drain it yourself.
• Keep your wrist moving and your hand strong.

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