Want to know what is behind the annoying wrist pain? Here, experts explain the most common causes and treatments to help you feel better in the end.

Unless you buy a new watch, bracelet, or activity tracker, you may not have to think about your wrist too much. However, if you are someone dealing with wrist pain, you know that sometimes you can only think of the wrist. According to a research article published in the BMC Musculoskeletal Disorders magazine, wrist pain afflicts 6% of non-manual workers and 24% of manual workers. Whether it is dull or severe, subtle or tingling, wrist pain may prevent you from texting or typing, baking or poppy, masturbation or massage, etc.

To help you understand wrist pain in depth, two experts (a doctor and an occupational therapist) explained the possible causes of wrist pain and how to get rid of it completely. Like many health problems and injuries, prevention is the key. If your WFH settings are not ergonomic, then you will want to continue reading.

Carpal tunnel syndrome is a condition that occurs when the wrist nerve (median nerve) is compressed in the tendon tunnel (the narrow passage or tunnel in the wrist, called the carpal tunnel). This is due to a type of carpal tunnel called the carpal tunnel. The liquid thickens. Alejandro Badia, MD, a board-certified orthopedic surgeon at the Badia Hand and Shoulder Center in Doral, Florida, explains that the tendon sheath fluid lines the wrist tendons. If this nerve is compressed, you will experience tingling, numbness, and weakness in your hands and wrists. (If you think your exercise might be behind your carpal tunnel, please read this article).

"Carpal tunnel syndrome has little to do with the activity or occupation you are doing," said Dr. Badia. He said that under normal circumstances, tendon sheath fluid thickens due to metabolic problems (such as gout, hypothyroidism, or diabetes) or hormonal changes. This is why "the average person with carpal tunnel syndrome is a middle-aged woman who is going through menopause [or someone who was designated as a female at birth]," he said.

Your plastic surgeon or physical therapist may diagnose whether you have a carpal tunnel by looking at the history of symptoms in your medical record, or by a physical examination that involves only testing your hand muscles. But sometimes your provider will ask you to undergo X-rays, nerve conductivity tests, or electromyography tests (three completely painless tests!), says Dr. Badia.

Solution: "There are not many preventive care treatments for carpal tunnel syndrome," he said. But if you have the conditions, the first line of defense is to wear a splint at night to reduce wrist pain when bending over.

"Taking vitamin B is helpful for mild cases," he said. He explained that vitamin B6 is a physiological diuretic, which means it can help the body get rid of moisture and acne. Although science is still evolving, vitamin B6 is believed to help prevent carpal tunnel syndrome. Some doctors also prescribe wrist pain exercises, which can help relieve some of the pressure on the compressed nerves.

"When the symptoms are obvious, a simple neurolysis operation can be performed through an endoscope to increase the diameter of the carpal tunnel by as much as 40%," said Dr. Badia. Increasing the diameter of the carpal tunnel can provide more space for the nerves, which helps relieve pain.

Another common cause of wrist pain is wrist tendinitis, which is an inflammation of the tendons of the wrist. Although there are six tendons around the wrist, tendinitis most often affects the tendon in the carpal tunnel or the tendon at the base of the thumb.

Similar to carpal tunnel syndrome, tendinitis can cause compression of the median nerve. In carpal tunnel syndrome, the median nerve is compressed by the swelling fluid around the nerve. In tendinitis, the nerve is compressed due to swelling of the tendon around the nerve.

Another type of tendinitis is called DeQuervain tenosynovitis, which causes pain in the wrist on the thumb side.

"DeQuervain's tenosynovitis is commonly called mother's wrist because it afflicts many people during the postpartum period," he explained because of the hormonal changes that occur after pregnancy. "Just like your ankle becomes inflamed or swollen and disappears after pregnancy, so does the inflammation of the tendon," he said.

Solution: "A cortisol injection helps more than 80% of the time," said Dr. Badia. "Applying CBD ointment to tendons twice a day can also help people manage their pain." (Related: Should you try CBD or hemp cream to relieve pain?).

He said that for more chronic cases, there is a quick operation that includes opening the tunnel and removing some of the inflamed tissue to reduce the pressure on the tendon. If all other treatments for pain do not work, or if the tendon is damaged, surgery may be required.

Wrist trauma, including fractures and breaks, can also (and, obviously) cause wrist pain. "The most common wrist injury is often called FOOSH, which is an acronym for falling with one's hand," said Dr. Badia. This can happen if you fall and try to grab yourself with your hands. This is common in high-intensity exercise, but it can happen anywhere.

Resting can cause symptoms such as immediate tenderness when touched, bruising or swelling around the wrist and thumb, and even wrist deformities.

Solution: The exact treatment will vary based on the severity of the fracture and whether other joints or bones are affected. If the fracture does not cause the bone to shift (ouch!), a cast for six to eight weeks is sufficient. Otherwise, surgery may be required.

Inflammation of the joints is a sign. Compared with other joints, wrist osteoarthritis is rare. "Osteoarthritis is more common in the knees, hips, fingers and the base of the thumb than in the wrists," said Dr. Badia. However, arthritis at the base of the thumb is often mistaken for osteoarthritis of the wrist because it is located in a deep, dull painful location.

According to Dr. Badia, women’s joints are generally more lax than men, and although more research is needed, it is believed that estrogen plays a role in joint laxity. Due to the decline in estrogen levels during menopause, the incidence of arthritis at the root of the thumb in women is almost three times that of men.

He said that the diagnosis of wrist osteoarthritis should first discuss your past wrist pain, pain and trauma, and also include a physical examination, so that the doctor can understand the movement of the wrist. In some cases, you may also get X-rays to let your doctor know the severity of joint damage, or perform blood tests to rule out other types of arthritis.

The solution: "You can't really reverse osteoarthritis," said Joey Bagantz, chief occupational therapist at DuPage Hospital at Northwestern Medical Center. "If the patient does have a sudden attack, we will inject them with cortisol to kill the inflammation in the bud," she said. When the inflammation subsides, the doctor usually prescribes a series of wrist pain exercises to help the patient gradually improve the range of motion of the wrist. (Related: What is the best CBD cream for arthritis pain?).

That said, because the problem here is usually thumb (not wrist!) arthritis, Dr. Badia said that if you feel stiffness and soreness at the base of your thumb, you should make an appointment with a hand specialist.

The triangular fibrocartilage complex or TFCC is a load-bearing structure along the little finger side of the wrist. Banganz explained that excessive rotation of the wrist may harm the TFCC, which may occur during injury or normal wear and tear, but this is more common in the elderly. According to Banganz, some people naturally have longer bones in their wrists, which can cause wear and tear in the area and cause injuries.

Solution: "If the situation is so serious that you can't easily turn the steering wheel, it's best to find a hand expert to develop a game plan that suits your needs," she said.

"If the pain is not that severe, the usual treatment is to wear a wrist rest to relieve inflammation and allow the wrist to be immobilized for a period of time." She said that in a few weeks, combining various wrist strength and mobilization exercises with a physical therapist will help. .

If you fall on your hand, wrist or arm and feel pain, see a doctor as soon as possible. "If you don't seek the help you need, and it cures the error, you will have many problems, including not being able to rotate your wrist adequately," said Dr. Badia.

If your wrist pain is not caused by a fall or trauma, Baganz says you can treat it with ibuprofen to reduce inflammation. She also recommends ice compresses to reduce swelling and heat compresses to treat stiffness. If the pain persists for more than three days, it is time to see a doctor. She said the doctor can perform appropriate tests and refer you to a hand or wrist specialist, who can conduct treatment or arrange surgery if needed. (Wait, is it safe to take ibuprofen every day?)

Wrist pain can be prevented, depending on the type of wrist pain.

Wrist injuries are a bit difficult to prevent because most of them are caused by a combination of bad luck and genetic predisposition. For example, the biggest risk factors for osteoarthritis are heredity and gender, while carpal tunnels are hormonal changes and metabolic disorders.

In other words, if you are worried about problems in the future or you have started to feel some initial tenderness, here are three tips for preventing wrist pain.

Wrist problems such as carpal tunnel are usually caused by a combination of genetics, hormonal disorders, previous contact injuries and internal inflammation-not just factors such as repetitive exercise or improper posture. But for people at increased risk of wrist pain, long-term unsatisfactory wrist position during typing can trigger and/or worsen symptoms.

This is why Baganz recommends ensuring that your workstation has the ideal wrist position. "A good workstation will place your feet flat on the ground and your knees bend 90 degrees," she said. "It also allows your back to be supported, your elbows are at 90 degrees, and your wrists are in a neutral position." (Stealing these tips to build an ergonomic home office can prevent wrist pain.)

Baganz said it is common for people to ignore wrist pain. "Especially athletes, it is easy to have a pain-free mentality," she said.

Unfortunately, ignoring pain does not mean that it does not exist. "If you feel wrist pain, please stop and do something that won't cause wrist pain," she said. Otherwise, your condition may worsen. Her advice: If the pain is severe or lasts more than three or four days, seek the care of a physical or occupational therapist.

Speaking of everyday athletes, Baganz said that if you feel pain, avoid exercises that put weight on your wrists.

For example, if doing push-ups with a tie is painful, she recommends doing push-ups with your fists, which can keep your wrists in a more neutral position. FYI: The same goes for Poppy and Plank. If you have wrist pain, don't be afraid to ask a certified trainer or your physical therapist how to modify the exercise.

If you are motivated to prevent wrist problems (and your provider gives you the green light), you can add some specific stretches and exercises to your wrist. "Any grip exercise can have a therapeutic effect on the wrist," Baganz said, because all the muscles of the hand are connected to the muscles of the wrist and forearm.

She said that you can also incorporate many wrist activities into your daily activities, including wrist extension and extension, wrist flexion extension and tendon sliding. Your doctor will be able to accurately guide you to perform these exercises correctly and explain how often you should do it to get the most benefit.