Have you been struggling with a hand or wrist injury, medical condition, repetitive strain or nerve pain? Try these gentle stretching and strengthening exercises to help ease the pain.
Do your fingers, hands, or wrists hurt or feel tired, sore, numb, stiff or swollen? There are several conditions that can cause pain or other symptoms in the hands and wrists.
In many cases, the cause of the pain is clear, such as following a fall or trip, an existing medical condition such as arthritis, or overuse at work. If you are not entirely sure of the cause, we encourage you to seek assistance from our specialist hand and wrist physiotherapists who can assess, diagnose and treat your condition at its source. An accurate diagnosis by a professional is essential for proper treatment and healing.
Common causes of hand and wrist pain include arthritis, carpal tunnel syndrome, tendonitis, De Quervain’s disease, repetitive strain injury, artist and writer’s cramps, trigger finger, ganglion cysts, diabetes, lupus, hand-arm vibration syndrome, wrist bursitis, nerve damage and fractures. Sports injuries to the wrist and hand are also common, including damage to ligaments, muscles or tendons. Our exercise videos below can help to relieve, improve and prevent a wide variety of pain-causing conditions affecting the wrists, hands and fingers.
If you are experiencing acute to chronic wrist pain, hand pain or finger pain, have noticed an increase in pain, swelling, weakness or numbness, we advise you to arrange an assessment at one of our UK physio clinic locations. In the meantime, keep reading for some at home easy exercise videos to relieve pain, including hand pain relief exercises, ulnar wrist pain exercises, exercise for nerve pain in hand, wrist pain tendonitis exercises, physio exercises after a broken wrist, and physio exercises for wrist fractures.
Are you worried that exercising and moving your painful areas may cause further pain or make your condition worse?
In most cases, moving your hands, wrists and fingers gently, as much as possible, can actually help to ease pain and stiffness. This will also maintain range of movement, function and strength. However, if you have a broken bone in your wrist, the pieces will need to be aligned with a cast or splint so that the bone can heal properly. Similarly, if you have a sprained wrist, you may need to wear a splint to protect the injured tendon or ligament while it heals. Physical therapy will then be used to help with rehabilitation.
If you are unsure of your condition or believe you have a condition such as carpal tunnel syndrome, it is safer to be assessed by a physiotherapist for specific advice.
Approaching physio exercises correctly on your own can be difficult, that is why our physiotherapists are here to help, whenever you need us.
Looking for physio-approved gentle exercises to help painful wrists or hands?
Regularly exercising and stretching your fingers, hands and wrists can help to build up the surrounding soft tissues that provide support. Keeping your wrists strong will alleviate your soreness, improve flexibility and reduce the likelihood of the pain returning.
In order to get the best possible treatment, you will need to work with a physiotherapist who will address and treat the cause of pain directly.
Here are some of the best exercises for hand and wrist pain sufferers, including sprains, repetitive stress, overuse, osteoarthritis, rheumatoid arthritis, and sports injuries:
Pray Stretch - Put your hands together with your fingers pointing up. Bring your elbows out and pull your hands downwards holding this stretch.
Wringing the towel- Inserting grip a small roll towel at the ends. Using your weaker wrist, twist the towel so that your wrist lifts, then slowly return to the starting position.
Reverse prayer stretch - Place the backs of your hands together, slowly bring your forearms up and push your elbows down until you feel a stretch in your forearms. Hold this position
Wrist pronation - Hold a rolled-up towel in both hands with your palms facing up with your affected arm slowly twist the towel so that your palm is facing down. Then return to the starting position.
These exercises are designed to be done at home, without the need for any specialist fitness equipment. For these wrist exercises, you will only need a rolled-up towel or blanket. Our more advanced exercises carried out by specialists at our clinics involve equipment provided by us and are monitored during your appointments.
NEED A BIT OF EXTRA HELP?
Our friendly team of advanced physiotherapists and sports injury experts can treat your acute to chronic wrist conditions and hand pain from any of our 17 clinics nationwide. During your appointment with us, we will complete a full physio assessment and create a personalised rehabilitation plan before starting treatment. Depending on the cause, your program may consist of more than just physio exercise, it may also involve things like biomechanics & gait analysis, sport movement analysis, reflexology, acupuncture, and sports massage.
Video call appointments
Don’t want to visit us in person? We offer professional virtual video call appointments for hand and wrist pain, so you can speak with a physiotherapist and get targeted treatment from the comfort of your own home.
Response Physio & Sports Therapy offer physical therapy appointments with tailored treatment plans for customers across the UK. We have flexible opening hours to suit busy schedules including early morning and late evening appointments, Saturday clinics, and remote clinics. We don’t have waiting lists like with NHS treatment, our appointments are often available within 24-48 hours. You don’t need a doctor’s referral either, we accept self-referrals and self-pay, and all major private health insurers, including AXA, BUPA, and Medico-legal.
We have 15 locations that offer advanced physio treatment for wrist and hand pain:
Disclaimer: The above exercises alone are not designed as a cure or long term solution for your hand or wrist pain; if you are suffering from an injury, illness or condition then you still need to see a physiotherapist or other medical professional.