Diagnosis Explanation:

A wrist strain occurs when the muscles or tendons in the wrist are overstretched or torn, typically due to repetitive wrist use, sudden overuse, or trauma. It is different from a wrist sprain, which affects ligaments rather than muscles and tendons.

Symptoms:

• Pain and tenderness in the wrist, especially with movement.
• Swelling and mild bruising in the affected area.
• Weak grip strength and difficulty lifting objects.
• Wrist stiffness, especially in the morning or after rest.

Specific Work Modifications:

• If your job involves typing or writing: Use an ergonomic keyboard and wrist support, and take frequent breaks.
• If your job requires manual labor: Avoid lifting, pushing, pulling, or using vibrating tools. Use adaptive tools with padded grips if needed.
• If your job is desk-based: Keep the wrist in a neutral position, use a soft wrist rest, and avoid leaning on the injured wrist.
• Avoid: Repetitive wrist movements, excessive gripping, and prolonged strain on the wrist.

Specific Activity Modifications:

• If you play sports: Avoid racket sports, weightlifting, and activities requiring wrist rotation (golf, baseball, tennis).
• If you do yoga or Pilates: Modify wrist-bearing poses (e.g., plank, downward dog) to reduce stress on the wrist.
• If you play an instrument, knit, or garden: Use larger-handled tools and modify grip positions.
• Avoid: High-impact activities, repetitive wrist twisting, and prolonged weight-bearing on the wrist.

Recommended Supplements:

• Collagen Peptides – 10g daily for tendon and muscle repair.
• Vitamin C – 500mg daily to promote collagen synthesis.
• Magnesium – 300-400mg daily to support muscle relaxation and tendon health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support tendon healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain joint lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support tendon recovery.

Home Exercise Prescription (Rehabilitation for Wrist Strain)

Early Phase (0-2 Weeks, Reducing Pain & Preventing Stiffness):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression, Elevation.
• Wrist Splinting (if needed) – Wear a wrist brace for support, especially during repetitive activity.
• Gentle Wrist Stretching – Extend arm, pull wrist back gently, hold 20 seconds, 3x/day.

Strengthening Phase (2-6 Weeks, Restoring Mobility & Function):

• Wrist Flexion & Extension (Light Resistance Band) – Hold a small weight, curl wrist up and down, 10 reps, 2x/day.
• Grip Strengthening (Soft Ball Squeeze) – Squeeze a soft ball 5 seconds, repeat 10 reps, 2x/day.
• Wrist Ulnar Deviation (Light Resistance Band) – Move wrist side to side against resistance, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Maintaining Strength):

• Forearm Pronation/Supination (Light Resistance Band) – Rotate forearm palm-up and palm-down, 10 reps, 2x/day.
• Wrist Circles – Slowly rotate wrists in both directions, 10 reps, 2x/day.
• Thumb Opposition Drill – Touch thumb to each fingertip, 10 reps, 2x/day.

Helpful Books:

1. The Healthy Wrist Handbook: Exercises & Treatments for Wrist Pain & Injury – Dr. Ross Clifford.
2. Overcoming Wrist & Hand Pain: A Self-Help Guide – Susan J. Barnhart, PT.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.