Your wrist aches when you grip, type or lift, and sometimes feels a little swollen or creaky. Wrist tendinitis can make everyday tasks harder, and it can be frustrating when your hands are so central to work and home. Understanding what is going on can help you ease it while keeping your hands working.

What wrist tendinitis is

Tendons are the strong cords that connect muscles to bone. Many tendons pass across your wrist, helping you bend and straighten your wrist, grip and move your fingers and thumb.

Tendinitis means one or more of these tendons has become irritated and sensitive. You might feel pain, aching or tenderness over the tendon, and sometimes mild swelling or a creaking feeling when you move.

Wrist tendinitis usually develops when a tendon is asked to do more than it can comfortably cope with, like a sudden increase in typing, a new hobby, lifting or repetitive gripping. It is common in people whose hands are busy at work and at home, and it is not a sign that your wrist is damaged.

Why it usually settles

Tendons respond well to the right balance of rest and gentle use. Easing the load for a while, then gradually building strength, tends to help most. If you have been given advice or exercises by a physiotherapist or your GP, keep following that.

Easing the load

The first step is reducing the movements that irritate the tendon, without stopping using your hand completely. Some ideas:

• Take short breaks from typing, gripping or repetitive tasks every half hour or so.
• Swap between tasks that use your hands heavily and lighter ones.
• Keep your wrist straight when typing, rather than bent up or to the side.
• Use both hands for heavier things.
• Loosen your grip on your mouse, pen and phone.
• Use a jar opener or grip aid for tight lids.
• If your work involves tools, padded or thicker handles can reduce how hard you need to grip.

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

A wrist support can help for short periods, like a busy day or at night if it eases your symptoms. Using it all the time can leave the muscles less used to working, so it is best used alongside gentle movement.

Keeping your wrist moving

Gentle movement helps the tendon stay healthy while it settles. 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 brings on sharp pain, make it smaller. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Gradual strengthening

As the pain eases, strengthening helps the tendon cope with more. Tendons get stronger when they are loaded gradually. Something to try a few times a week:

• Holds. Rest your forearm on a table, with your hand over the edge. Hold a light weight, like a tin, with your wrist level for 30 seconds.
• Wrist curls. In the same position, palm up, slowly lift and lower your hand.
• Reverse wrist curls. Same position, palm down.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

Start light and build up over weeks. A mild ache that settles by the next day is usually fine. If your wrist is sorer the following morning, ease back a little.

Looking at your whole day

Your wrist may go from a day at the keyboard to an evening of cooking, scrolling or gaming. Looking at your whole day can help you see where to make space. Holding your phone in both hands, using voice notes and sharing heavier household tasks can all give your wrist more time to recover.

When to get it checked

If your wrist becomes hot, red and very swollen, it is worth speaking to your GP promptly.

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

What to take away

• Wrist tendinitis usually settles with the right balance of rest and use.
• Ease the load with breaks, task swaps and a lighter grip.
• Use a wrist support for short periods rather than all the time.
• Keep your wrist gently moving.
• Build strength gradually as the pain eases.

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