When your wrist hurts, it can feel like the only sensible thing to do is stop using it. You might wear a support, switch to your other hand or avoid anything that involves gripping or typing. A short break can help, but resting it completely for long periods often does more harm than good.

Why complete rest feels right

Pain is your body’s way of asking you to protect the area. When your wrist hurts, keeping it still feels like the safest option. Some people also worry that using it will make an injury worse.

For a sudden injury, like a fall onto your hand, a short period of protection makes sense. But for most everyday wrist pain, the kind that builds up from typing, gripping or repeated tasks, complete rest is not usually the answer.

What happens when you rest too much

When a wrist is kept still for long periods, the joints stiffen, the muscles in your forearm and hand get weaker, and the tendons become less able to cope with load. That means when you go back to using it, it can feel even more sensitive. Avoiding using it can also make you more aware of every twinge, which can keep the worry going.

Long-term use of a wrist support can also make the muscles around your wrist less used to working. A support can be useful for short periods, like during a particularly busy day, but it is best not relied on all the time.

Hurt versus harm

Most wrist pain is not a sign of damage. It usually comes from tendons and muscles that have become sensitive after doing more than they are used to. Your pain system can be a bit like a sensitive alarm, going off to protect you even when nothing is damaged.

Feeling some discomfort when you use your wrist does not mean you are making things worse. The aim is to find the amount of use your wrist is comfortable with, and build from there.

Balancing rest and use

Rather than stopping completely, you could ease the load on your wrist while keeping it moving. Some ideas:

• Take short breaks from typing or gripping every half hour or so.
• Swap between tasks that use your hands heavily and those that do not.
• Use both hands for heavier things.
• Loosen your grip on your mouse, pen and phone.
• Use dictation or keyboard shortcuts on busy days to cut down on typing and clicking.

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

Keeping everyday tasks comfortable

Small changes can make daily tasks easier on your wrist:

• Keep your wrist straight when typing, rather than bent up or to the side.
• Rest your forearms on the desk.
• Use a jar opener or grip aid for tight lids.
• Hold your phone in both hands.
• Carry bags over your forearm rather than gripping the handles.

Gentle movement

Moving your wrist gently helps it settle. 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 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 daily tasks. Something to try a few times a week, using a light weight like a water bottle:

• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Slowly lift and lower your hand.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

A mild ache that settles by the next day is usually fine. If your wrist is sorer the following morning, ease back a little.

Your VIDA pain check-in can help you notice how your wrist responds as you balance rest and use.

What to take away

• Complete rest often leaves wrists stiffer and weaker.
• Most wrist pain is not a sign of damage.
• Ease the load with breaks and task swaps, rather than stopping.
• Keep your wrist gently moving every day.
• Build strength as it feels easier.

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