Home Management for a Sprained Wrist

wrist sprain [yestogoodness.com]

Whether you are at home, in your workplace or sports institution, you can sustain a sprained wrist since these instances put you at risk of falling or getting hit by a hard object.

In most cases, you use your wrists to break your fall when you lose your balance, leading to a sprained wrist. This injury occurs when the ligaments in your hand are damaged or torn.


Who Are at Risk?

Sprained wrists are common among people who actively bend and stretch their wrists, and who are at risk of falling on the ground such as athletes. Of all sports injuries, the hand and wrist are always involved which account for 3-9 percent of injuries.[1] These sports include baseball, basketball, football, volleyball, cricket, gymnastics, skiing, tennis, and hockey.

Aside from sports activities, people who do strenuous work such as lifting heavy objects are also at risk of wrist sprains.


Causes of a Sprained Wrist

The most common cause of sprained wrists is using your wrists to break your fall. When you fall and your wrists forcefully land on the ground, the impact can overextend, twist, and even tear your ligaments.


Common Signs and Symptoms of a Sprained Wrist

  • Swelling around the wrist area
  • Bruising and discoloration
  • Intense pain in the affected area
  • Tearing sensation


Home Management for a Sprained Wrist

For minor sprain injuries, you can manage your injury using the following methods:
  • Refrain from doing any activity with your sprained wrist.
  • Put ice on the affected area to reduce the pain and swelling.
  • Wrap a bandage around your sprained wrist. This will help immobilize the affected part and prevent swelling.
  • Elevate your sprained wrist above the level of your heart.
  • Take over-the-counter pain reliever medications.


It is important to prevent your injured wrist from further stress and strain. You can wear a wrist support to immobilize your injury and provide pain relief.

When to Seek Medical Help

If you observe the following signs and symptoms, go to the nearest hospital right away:

  • Hand deformity. It might not be a simple wrist sprain anymore. You might have sustained a broken bone or fracture.
  • Numbness and loss of dexterity
  • Limited range of motion
  • Swelling that doesn’t go away

How to Prevent a Sprained Wrist

To prevent a sprained wrist or any form of hand injuries, it is important to do regular wrist exercises regularly for at least 3 times a day to strengthen your hand muscles such as the following:
  • Do the wrist flexor stretch. Extend your arms then make the stop gesture.
  • Do the wrist extensor stretch. Extend your arms then hold your palm face up.
  • Gently pull your fingers back toward your body with the use of your other hand.
  • Squeeze some stress balls to improve your grip strength and develop the muscles of your hand and wrist.

Aside from performing regular wrist exercises, you can prevent sprained wrists through wearing appropriate gear and using the right equipment. If you play baseball, wear properly-fitting gloves. If you play tennis, make sure that the size and weight of your racket are perfect for your hand. If you ignore simple things like these, then you’ll be more prone to injuring your wrists.


Show Credits/References

[1] Fufa, Duretti T, and Charles A Goldfarb. “Sports injuries of the wrist.” US National Library of Medicine, 12 Dec. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3702762/.

Image source: Pixabay



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Elliot Sanchez | Profile | Articles | Hire Her
Elliot is a health and personal finance enthusiast who lives her life below her means. She is obsessed with reading financial literacy books and health articles. Elliot has been blogging and writing web contents for 5 years and counting.

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