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Pain around wrist and thumb's upper area
I am feeling some pain around wrist and thumb's upper area.I suspect this happened bcoz of wrong keyboard typing posture.
I am using moov to get some relief but it's not helping much.
Please suggest some home remedies or exercises.
Answers (10)
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⢠Hot fomentation x twice daily.
⢠Neck Exercises.
⢠Neck Stretching.
⢠Postural Correction.
⢠Shoulder Shrugs .
⢠Core Strengthening Exercises.
⢠Take frequent Breaks at work
⢠Use cervical pillow.
⢠Use Back Support.
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Yes you are right , faulty postures can lead to pain in any joints , if you suspect your posture is the problem then start doing posture correction exercises like prone on elbow with (care to be taken you are properly aligned) , which is similar to bhujangasan ,any which ways it will help.
Duration - Try to remain in the same position and repeat 3 to 5 times
Self release technique - after this try to find any knots around your palm and put pressure on it for several seconds ( you may feel slight pain while doing this but its but don't overstress )
Next Steps
Avoid using pain killer so that you can actually analyse if the above solution is working or not .
Health Tips
Tips - Don't sit continously for long time
-Walk in every (30- 40 )
This will help you alot in long term , try to make it a habit
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Do ball exercise.
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Apply ice for 20 mts twice a day... & stretch the thumb muscles for 5seconds
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Your pain could be due to nerve compression in your wrist. How long do you have this pain? Is that intermittent or continuous? Is it radiating?
Next Steps
You should give Cryotherapy (ice therapy) on the affected site with hand in stretched position for 15-20 min for every 3 hours for three days.
You can use Volini gel or spray provided you are not allergic.
You should do wrist stretching and strengthening exercises twice a day for one month.
Take breaks in between your work.
Modify your desktop and keyboard position.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment in person or through video call.
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Hello
Do you have any previous history like fall over your hand..?
Try to use hot water fermentation for the wrist n finger for 10-12 min twice a day.
Then apply volini it works better when compared to the moov.
Take rest in between the work hours.
Continuous work without breaks may trigger the pain again.
Just try to do normal wrist n finger movements in between the work hours.
Next Steps
If the pain still persists consult the orthopaedician or the physiotherapist.
Health Tips
Try to follow proper ergonomics.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
Before doing exercises first see why the pain is started .it is because of wrong ergonomic of wrist and nerve compression around wrist joints.. always during work watch your wrist supported with small towel beneth the wrist.
Now for pain relief use ice pack three times a day 10 min-15min not more than that. Do wrist strengthening exercises with squeezing ball. Also do wrist and shoulder Streches.
Next Steps
use wrist support.during work.
Health Tips
consult with practo online consultation with physiotherapist.for proper treatment and advice.
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Dr. Dixit N Vasani (PT)
Physiotherapist
18 yrs exp
Ahmedabad
If you are in a profession where you have more of keyboard or mouse use than this type of wrist pain problem can arise. Yes it can be due to wrong faulty wrist position and working with that wrong posture puts extra strain on your wrist which could cause conditions like CTS, muscle spasm & straining the wrist joints. Consult me online for further query
Next Steps
Firstly apply ice to the affected 3-4 times in a day for 15 mints. Secondly take break after every hour to reduce the starin and realx the wrist muscles and move your wrist in a clockwise ,anti clockwise, upwards and downwards dirction.Use wrist brace while working i.e. wrist band with thumb support .
Health Tips
Erconomic tips: Your elbow should be in 90* position, wrist in neutral position while using the keyboard
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
8 yrs exp
Delhi
You can visit this link to get the best exercises to soothen out this issue https://youtu.be/vubbwfftlgs
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Dr. Dr.Divya Rathod Bondia (PT)
Physiotherapist
9 yrs exp
Mumbai
Hello your pain in thum and wrist is due to overuse of keyboard.
It's fatique.
Microtrauma.
I would like to know since how many days ur suffering this?
Also I would like to know your vitamin D3 & B12 levels?
Next Steps
Apply ice pack 8-10mins thrice a day in circular motion around the painfull area. Call me once you feel better.
Health Tips
Don't keep ice in prolong contact it can cause ice burn
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