Steer Clear Of Elbow And Wrist Injuries With These Strategies

June 18, 2024

At Kriz Physical Therapy, we see people from all walks of life grappling with elbow and wrist pain.

Whether you’re a golfer aiming for a hole-in-one, a tennis enthusiast serving up aces, or an office worker typing away at the desk, these types of injuries can significantly impair your activities and quality of life.

Who Suffers from Elbow and Wrist Injuries?

Virtually anyone can suffer from elbow and wrist injuries, but active individuals like golfers, tennis players, pickleball aficionados, as well as office workers who spend hours desk-bound and caregivers who may be lifting up children on a regular basis, are particularly susceptible.

Common causes include repetitive stress, improper technique, poor ergonomic setups, and inadequate strength or flexibility.

Preventative Strategies to Ward Off Elbow and Wrist Injuries

To protect yourself from wrist injuries and elbow setbacks, consider implementing the following strategies to strengthen and safeguard these crucial joints:

1. Make Ergonomic Adjustments

Create a workspace that champions good posture.

Adjust your chair height so that your elbows are at a comfortable 90-degree angle and ensure your wrists are neutral while typing or navigating a mouse.

This minimizes strain and prevents the development of conditions like carpal tunnel syndrome or tennis elbow (that’s right – it doesn’t just affect tennis players!).

2. Stretch Regularly

Incorporating stretches into your daily routine can significantly improve the flexibility and health of your joints.

For your wrists, try gentle wrist flexor and extensor stretches. Extend your arm in front of you, palm up, and gently pull back on your fingers with your other hand. Hold for 15 seconds and repeat on the other side.

For your elbows, tricep stretches are excellent. Reach one arm overhead, bend the elbow to touch the opposite shoulder blade, and use your other hand to gently press back on the bent elbow.

3. Strengthen Your Muscles

Strengthening exercises for the forearm and wrist can also prevent injuries.

Try wrist curls and reverse wrist curls with a lightweight dumbbell or resistance band.

Performing these exercises three times a week can help stabilize your joints and reduce the risk of injury.

4. Use Ice and Heat Wisely:

After rigorous activities, applying ice can reduce inflammation and therefore pain, particularly in the first 72 hours after the injury occurs.

Heat can help to relax and loosen tissues and stimulate blood flow to your muscles and heal damaged tissue more effectively. This in turn reduces stiffness and relieves pain.

5. Modify Activities:

Modify your activities to avoid motions that cause pain.

If tennis exacerbates your pain, adjust your swing or use a racquet with a larger grip to reduce stress on your wrist.

Consider using a wrist brace during these activities if necessary to provide additional support.

6. Consult a Professional:

Regular check-ups with a physical therapist can lead to early detection and treatment of potential issues before they escalate into severe injuries.

At Kriz Physical Therapy, we’re here to help you ease, and even prevent any pains that could occur or have already occurred to get you back to your daily activities and favorite sports.

Free Swing Assessment Offer

This June, elevate your game with a FREE Swing Assessment at Kriz PT!

Struggling with elbow or wrist pain during your sports activities? Don’t let discomfort hold you back.

Our expert team is ready to analyze your swing mechanics and provide customized interventions to enhance your performance and minimize pain.

Perfect for tennis buffs, golfers, and pickleball players aiming to refine their techniques and enjoy their favorite sports pain-free.

Reach out today to see if you qualify for this exclusive offer and swing your way to a pain-free season!

At Kriz Physical Therapy, your health and mobility are our top priorities.

We are committed to providing you with the expert care needed to prevent and manage wrist and elbow pain effectively.

For more detailed guidance and personalized care, do not hesitate to contact us – call us at (239)-992-6700, email krizptinfo@gmail.com, or visit Kriz Physical Therapy.

Let’s work together to keep you active, healthy, and free from pain!