While many people take exercise classes to train and tone up various muscle groups, hands and wrists are deemed to be underestimated frequently. However, they help you in a lot of activities, like gardening, carrying groceries, working with computers, gaming, etc.
Without exercise, stretching, and resting properly, they are prone to be injured or feel pain. If you want to know how can hand and wrist injuries be prevented, read this post:
Lifestyle Changes To Help Prevent Hand And Wrist Injuries
Keep Your Body Appropriately Hydrated
Dehydrated tendons and muscles are the primary cause of many disorders of the movement system, including tendonitis, strain, and wrist fatigue.
Healthy muscles consist of 70% water (at least), therefore, make sure to drink enough water every day.
But how much?
While you might be advised drinking at least 11.5 cups of water a day for women and 15.5 cups of water a day for men, the recommended amount of fluid for everyone is actually not the same.
Instead, follow this rule:
The recommended amount of fluid for you (in ounces) = Your body weight (in pounds) ÷ 2
For example, a 150-pound person needs 150/2 = 75 ounces of fluid a day.
It is recommended to drink herbal tea and plank water, and avoid liquid junk like soda pop or soft drinks.
Healthy Diet
A poor diet is the primary cause of poor body functions, which results in the risks of hand and wrist injuries.
Dead foods are your biggest enemy because they contain a lot of empty calories yet little nutrients. Change your eating habits by replacing dead or junk foods with more living foods (consisting of seeds, nuts, veggies, and fruits).
Reducing fat and sugar from your diet also helps you effectively prevent inflammation – the main cause of plenty of lifestyle-related disorders, such as disorders on the movement system and heart diseases.
Consider using vitamin and mineral supplements if it is impossible for you to follow a healthy diet.
Despite not being able to substitute 100% a healthy diet, these supplements can fill in the gaps and help your body fight against inflammation. According to nutritionists and experts I interviewed, here are the three recommended types of daily supplements:
- Omega-3 fatty acids
- A vitamin D supplement with magnesium and calcium
- A quality mineral and multivitamin supplement
Give Your Body A Good Amount Of Rest And Sleep
Lacking sleep and rest not only makes you feel slow and tired but also increases the stress hormones to cause inflammation.
If that issue is kept for a long time, it is prone to lead to chronic diseases and injuries.
From that point, you should get an adequate amount of rest and sleep – from 6.5 to 9 hours a day.
Make An Exercise And Activity Plan
High levels of physical fitness is one of the most vital weapons for you to fight against hand and wrist injuries.
Here are the four main types of physical exercises you should add to your fitness training plan:
- Relaxation exercise
- Stretching exercise
- Strength training
- Aerobic or cardiovascular exercise
Stretches And Fitness Exercises To Prevent Hand And Wrist Injuries
Fitness Exercises
Exercise 1
Use your left hand to hold a resistance band or a dumbbell with your palm facing down. Lift your left wrist upward, then slowly return to the starting position.
That’s one rep. Do two sets of 12 reps. Then, repeat on the right hand.
Exercise 2
Use your left hand to hold a resistance band or a dumbbell with your palm facing up. Lift your left wrist upward, then slowly return to the starting position.
That’s one rep. Do two sets of 12 reps. Then, repeat on the right hand.
Exercise 3
Use your left hand to hold a resistance band or a dumbbell with your palm facing down. Rotate your wrist slowly to make the palm face up, then slowly return to the starting position.
That’s one rep. Do two sets of 12 reps. Then, repeat on the right hand.
Stretch Exercises
Exercise 1
Grasp a hand grip, a stress ball, or a sponge by one hand and gently squeeze it 10 to 15 times to warm up your thumbs and fingers. Then, repeat on the other hand.
This exercise helps boost the blood flow to your hands and wrists effectively, which is recommended before you start to work.
Exercise 2
Start with your left hand, reach your thumb to the little finger, then wrap other fingers around the thumb. Next, with your palm facing down, gently bend the left wrist downward until you feel a gentle stretch on the top of your wrist and thumb.
Hold this position for 10-20 seconds, then relax and repeat on the right hand.
Exercise 3
Stand straight and place both hands on a table top or kneel down and place both hands on the floor with your fingers pointing backwards toward your body.
Slowly and gently lean your body forward, putting a little more and more of your body weight on your wrists while keeping your elbows straight. Your goal is to feel gentle stress on the inside of your palms, forearms, and elbows with no pain.
Hold the position for 10-20 seconds. Then, relax for 10 seconds and repeat 3 reps.
Exercise 4
With both arms straight out, use your left hand to gently and slowly bend the right wrist and fingers upward until they create a 90-degree angle with the right arm or until you feel a gentle stress on the right wrists to the forearm.
Hold the position for 10-20 seconds.
Then, gently return to the starting position, relax 10 seconds, and do 3-5 reps. Repeat on the other side.
Exercise 5
Hold your hands together and keep your fingers pressed together at the chest level, elbows outward.
Gently and slowly lower the level of both hands down to the ground while still keeping palms together until you feel a gentle stress on fingers and the top of your wrists. Hold for 10-20 seconds, then return to the starting position.
Repeat 3-5 reps.
For more stretches, please watch this video:
Conclusion
I’ve just shown you how hand and wrist injuries can be prevented. Aside from the lifestyle changes and exercises listed above, you should combine with ice or old therapy after a long day of working activities as well as recognize and report early signs of wrist or hand injuries to your doctor to receive proper treatment.
That’s all for this post. Thanks for reading!
Nancy Lang
