15 Best Ways to Prevent Hand and Wrist Pain - PowerPoint PPT Presentation

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15 Best Ways to Prevent Hand and Wrist Pain

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Hand and wrists pain can be caused by a wide variety of conditions and behaviors. Issues like carpal tunnel syndrome and trigger finger are often caused or exacerbated by repetitive strenuous motions of the hands and wrists. To prevent injuries like these, and to lower soreness and cramping in your hands and wrists, try some of these simple tips. – PowerPoint PPT presentation

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Title: 15 Best Ways to Prevent Hand and Wrist Pain


1
15 Ways to Prevent Hand and Wrist Pain
  • Renova Hand and Foot Centers
  • May 2014

2
Practical Tips for Healthy Hands
  • Hand and wrists pain can be caused by a wide
    variety of conditions and behaviors. Issues like
    carpal tunnel syndrome and trigger finger are
    often caused or exacerbated by repetitive
    strenuous motions of the hands and wrists. To
    prevent injuries like these, and to lower
    soreness and cramping in your hands and wrists,
    try some of these simple tips.

3
Stretch Often
  • 1. Many of our daily activities like typing,
    texting, and driving, cause us to hold our hands
    and wrists in stiff, awkward positions. To
    counteract this, try stretches that help limber
    up your fingers, palms, and wrists. Simple yoga
    poses, like prayer pose and upward bound finger
    pose, can help.Women stretching at yoga class.

4
Shake and Hydrate
  • 2. After you stretch your hands, simply shake
    them out. This can relieve a bit of tension and
    improve circulation, which will help prevent
    cramping in the fingers and thumb.
  • 3. Muscle cramps can be brought on by dehydration
    and loss of electrolytes. Staying hydrated can
    help prevent painful hand cramps, particularly if
    you have been experiencing cramping after you
    exercise.

5
Vitamins and Breaks
  • 4. In addition to dehydration, muscle cramps can
    be caused by a lack of Vitamin D and potassium.
    Boosting these in your diet may help prevent
    further cramping in the hands.
  • 5. One of the most important ways to prevent a
    repetitive strain injury (RSI) is to allow
    yourself time to rest. Whether you are playing a
    sport, sewing or crocheting, or using tools at
    work, finding time to rest your hands can help
    prevent and alleviate hand pain.

6
Change Your Routing / Talk to Your Doc
  • 6. Modify your routines. You may find that
    altering the way you carry out your daily
    activities alleviates stress in your hands and
    wrists. If you practice yoga, for example, there
    are many ways to modify poses so that you are not
    putting more weight on your wrists than they can
    handle.
  • 7. Talk to your doctor. While adapting healthy
    behaviors can help prevent and alleviate hand
    pain, most conditions wont go away on their own.
    Talk to your doctor about any symptoms you have
    been experiencing to find out of you could
    benefit from medical treatment. Visiting a hand
    doctor

7
Wrist Position / Hand Protection
  • 8. Hold wrists in a neutral position. The best
    resting position for the wrist is a neutral one.
    This means that the wrist is not bent up or down
    and hands are held with the palms facing upward.
    When your hands are at work, try to keep from
    resting your wrists on the counter or desk.
  • 9. Wear protective gloves or splints. An
    over-the-counter splint can help if you struggle
    to hold your wrist in a neutral position. These
    can be useful while you work as well as during
    sleep. If you work with tools that vibrate,
    wearing gloves that absorb shock can reduce
    stress on your hands and wrists.

8
Improve your Posture
  • 10. While you may think that posture only affects
    the back and neck, hands and wrists can also
    benefit from good posture. This is especially
    true when it comes to the way you sit while
    working at the computer. Prevent hand pain from
    computer use by keeping your forearms lowered or
    parallel to the ground. An ergonomic office chair
    with low or removable arm rests can assist this
    position. This is a helpful way to prevent stiff
    or awkward hand and wrist positions as you type.

9
Movement / Rearrange Your Workspace
  • 11. Ultimately, the best posture is a varied
    posture. Holding your hands in the same position
    for too long will do more harm than good. Try to
    mix up the way you type, write, hold a book, etc.
    throughout the day to keep from causing extra
    stress to your hands.
  • 12. Make it easier to shake up your routine and
    alternate your posture by rearranging your work
    area. Create an ergonomic office by repositioning
    your monitor, moving your keyboard, or even
    placing your water bottle on a different side of
    the desk. Simple changes like these can help keep
    you from staying in the same position for too
    long. Hands typing on a keyboard

10
Writing Utensils / Always Ice
  • 13. If you write for long stretches of time, you
    may be looking for a way to prevent hand pain
    when writing. Reminding yourself to relax and
    hold your pen less tightly is important, but that
    can also be difficult when you are writing under
    pressure during a long exam. In that case, it is
    helpful to find pens that are comfortable to hold
    and use. Try out pens with different grips and
    thicknesses and see what feels best.
  • 14. If your hands feel swollen and hot after
    exercise, using an ice pack may help. Make sure
    to wrap the ice in a towel so that you do not
    apply it directly to the skin.

11
Proper Form When Exercising
  • 15. Learning proper form for exercise can help
    prevent serious strain and injury to the hands
    and wrists. You may discover that pain in the
    wrists and hand joints is the result of using the
    wrong equipment or using incorrect form when
    doing activities like weight training or yoga.

12
  • www.renovahandcenters.com
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