Care of the Complex Wrist Joint
The wrist joint is a complex and versatile structure used in many of the movements and tasks we perform daily.
The wrist connects our hands to our arms, and the range of movement provided by the wrist joint is one of the reasons our hands are so useful. The bones, ligaments, and tendons of the wrist joint are beautifully engineered to facilitate everything from typing on a keyboard, to performing a handstand.
The wrist joint, or the multiple joints in the wrist, are not as simple as one might initially believe.
There is an intricate assembly which includes the ends of the radius and ulna (the long bones of the forearm) and eight small carpal bones. These carpal bones are arranged in two rows, each consisting of four bones. The proximal row, which connects directly to the radius and ulna, includes the scaphoid, lunate, triquetrum, and pisiform bones. The distal row, which connects to the bones of the hand, consists of the trapezium, trapezoid, capitate, and hamate bones. This complex structure is held together by a series of ligaments and tendons, providing stability and facilitating movement.
The joints of the wrist are used in almost every action performed by the hands and arms.
From gripping and lifting objects to intricate movements like writing or playing musical instruments, the wrist's range of motion is extensive. It allows for flexion, extension, abduction, and adduction, thanks to the fluid motion provided by the carpal bones and the support of ligaments and tendons. This versatility makes the wrist joint one of the most essential and utilised joints in the human body.
As it is used so much, the wrist joint is likely to suffer injuries and disorders. Repetitive stress can lead to conditions such as carpal tunnel syndrome, where the median nerve is compressed, causing pain and numbness in the hand. Wrist fractures, particularly of the scaphoid bone, are common due to falls or direct impact. Ligament sprains or tears can also occur, particularly in athletes or individuals who engage in heavy physical activity. Arthritis, too, can affect the joints of the wrist, leading to pain, stiffness, and reduced mobility.
Maintaining wrist joint health is important, given its importance and susceptibility to injury.
Regular exercise can strengthen the muscles around the wrist, providing better support and reducing the risk of injury. Stretches specifically designed for the wrist can improve flexibility and range of motion. For those engaged in repetitive tasks, taking frequent breaks and using ergonomic tools can minimise strain. Proper technique in sports and physical activities will also help to avoid undue stress on the wrist.
Maintaining strong and healthy wrists is especially important now, where many people’s work involves repetitive motions such as typing.
One effective exercise to strengthen the wrist is the wrist curl. This can be done sitting or standing, with a dumbbell in hand. Rest the forearm on a table or your knee so that the hand extends beyond the edge, palm facing up. Curl the wrist upward, lifting the dumbbell towards the ceiling, then lower it back down. This exercise targets the flexor muscles of the wrist and forearm.
For balanced strength, you should also perform the reverse wrist curl. This is similar to the wrist curl, but with the palm facing down, strengthening the extensor muscles of the forearm. Both exercises promote muscle balance around the wrist joint, enhancing stability and reducing the risk of injury.
In addition to strength training, flexibility and range of motion exercises are important for wrist health. One beneficial stretch is the prayer stretch. Place your palms together in front of your chest, fingers pointing upwards, as in a prayer position. Lower the hands towards the waistline while keeping the palms together and the hands close to the chest. This stretch should be felt along the inside of the wrists and forearms.
Another effective stretch involves extending one arm out with the palm facing down, then gently pulling the fingers back with the other hand. This can be done with the arm facing both up and down to stretch different parts of the wrist and forearm. These stretches not only improve flexibility but also promote blood flow to the wrist area, aiding in recovery and function.
Protecting the wrist joint is just as important as strengthening it.
In daily activities and during exercise, maintain proper form and wrist alignment to avoid strain.
Using ergonomic tools such as cushioned mouse pads or supportive wrist rests can reduce pressure and strain during repetitive tasks like typing. For those involved in sports or heavy lifting, using wrist wraps or guards can provide additional support and stabilise the wrist joint.
Furthermore, integrating rest and recovery into any fitness regimen is essential. Allowing time for the muscles and joints to recover after strenuous activity helps prevent overuse injuries, ensuring that the wrists remain strong and functional for everyday tasks and specialised activities alike.
In cases of injury or persistent pain, it is always important to seek medical advice. Early diagnosis and treatment of wrist conditions can prevent further damage and aid in a quicker recovery. Treatments may range from immobilisation with a splint or cast, to physical therapy or, in severe cases, surgery.