Expert Advice from Premier Orthopaedic Associates to Prevent Hand and Wrist Pain
Your hands and wrists play a part in almost everything you do — typing, driving, cooking, texting, and even exercising. But with all that daily use, it’s easy to develop hand and wrist pain, stiffness, or injuries over time.
At Premier Orthopaedic Associates, our hand and wrist specialists treat everything from carpal tunnel syndrome to tendonitis, but we also believe in prevention. Taking a few simple steps to care for your hands now can help you avoid pain and stay active for years to come.
1. Stretch Regularly to Improve Flexibility
Stretching your hands and wrists just a few minutes a day can improve blood flow and reduce stiffness — especially if you spend long hours on a computer or phone.
Try these easy stretches:
- Wrist flex stretch: Extend your arm with your palm up and gently pull your fingers back with your other hand.
- Finger spread: Open and close your fingers wide several times to improve circulation.
- Thumb stretch: Gently pull your thumb back and hold for a few seconds to relieve tension.
2. Practice Good Ergonomics at Work
Ergonomic work habits are key to preventing repetitive strain injuries such as carpal tunnel syndrome and tendonitis.
Tips for better ergonomics:
- Keep your wrists straight when typing or using a mouse
- Adjust your chair so your elbows are at a 90-degree angle
- Use an ergonomic keyboard and mouse
- Take micro-breaks every 30 minutes to stretch
Even small posture changes can prevent wrist pain from computer use and keep your hands strong.
3. Strengthen Your Hands and Wrists
Building strength helps support your joints and prevent injuries. You don’t need fancy equipment — a simple stress ball, therapy putty, or light hand weights work well.
Try these exercises:
- Grip squeeze: Squeeze a soft ball for 5 seconds, then release
- Wrist curls: Use a light dumbbell to lift your hand up and down
- Finger resistance: Wrap a rubber band around your fingers and open them slowly
4. Watch for Early Warning Signs
Pay attention to symptoms like:
- Numbness or tingling in your fingers (especially at night)
- Pain when gripping or lifting objects
- Swelling or stiffness in the wrist or hand
These could be early signs of conditions like carpal tunnel syndrome, arthritis, or tendonitis. Early treatment can help prevent long-term damage.
5. Protect Your Hands During Sports and Exercise
If you play sports, lift weights, or practice yoga, use proper form and support. Wrist guards, wraps, or gloves can reduce stress on joints and prevent sprains or overuse injuries.
If you’ve already experienced a hand or wrist injury, working with one of our occupational therapists (OT) or certified hand therapists (CHT) can make a huge difference in your recovery. These specialists are experts in hand and upper extremity rehabilitation to help you regain strength and mobility.
6. Take Care of Your Hands Every Day
Simple daily habits can go a long way:
- Avoid repetitive motions when possible
- Use both hands to lift heavy objects
- Keep your hands warm in cold weather
- Moisturize regularly to prevent dry, cracked skin
Small adjustments add up to better hand and wrist health over time.
When to See a Hand Specialist
If you experience persistent pain, weakness, or numbness, it’s time to see an orthopedic hand specialist. Early diagnosis and treatment can help you avoid permanent damage and get you back to your normal activities faster.
At Premier Orthopaedic Associates, hand and wrist specialists Bruce A. Monaghan, MD and Peter A. Sarkos, DO provide expert diagnosis, non-surgical treatments, and advanced surgical options when needed — all designed to help you move freely and live comfortably.
📞 Call or text us today at 856.690.1616
🌐 Visit us online: poasnj.com
Premier Orthopaedic Associates — Your Hands. Your Strength. Our Specialty.
