Prevention of wrist injuries

Prevention of wrist injuries


Wrist injuries occur most frequently when the joint approaches the extreme ends of its range of motion.  One way to help prevent injury is to increase or maintain wrist flexibility and stability. 

Wrist flexion and extension stretches:

With the opposite hand push gently push the wrist into a flexed position to stretch the extensors and an extended position to stretch the flexors.  As with any stretch, perform at the end of practice 2-3 times, holding each stretch for 20-30 seconds.

 

wrist extensor stretch
wrist flexor stretch

 

Wrist flexion and extension strength:

Strengthening the muscles that flex and extend the wrist will provide greater stability to the joint.  Wrist flexion and extension exercises can both be performed using small weights, a barbell or a piece of rubber tubing.  Wrist flexion should be performed in a seated position with the forearms resting on your thighs, palms facing upward.  Grasping the weights/ tubing in both hands, contract the forearm muscles to draw the palms toward the forearms.  Wrist extension is performed the same way, only starting with the palms facing the floor and bringing the backs of the hands towards the forearms.  Perform 1-3 sets of each exercise, completing 15-20 repetitions in each set.

 

Download a step-by-step exercise description for wrist flexion.

Download a step-by-step exercise description for wrist extension.

 

Additional exercises:

Wrist radial deviation

Forearm pronation

Forearm supination

 
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