No rest for wrists: The increasingly common condition of wrist strain and how to cope with it

Working from home during the pandemic has not only led people to experience aches in the back, neck, bones and joints, but strain in their hands too. Prachi Kelkar, an advertising professional with a demanding work schedule that required her to type for hours on end, has dealt with a tendon injury for the last few years. "Typing and mobile usage was the immediate cause for me. The build up was from eight hours of working on spreadsheets, followed by holding my phone in position while watching movies on it," says the 32-year old. During the lockdown, because of increased gadget usage and errands around the house, she suffered a relapse.

"A wrist or hand strain can be termed as stretching or tearing of fibres in the muscles or tendons, the tissue that tends to anchor one's muscle to the bone. Strains can be seen in tendons that connect the muscles of the forearm to bones in one's fingers. Not only adults, but even children are encountering this problem," explains Dr Girish L Bhalerao, joint replacement surgeon and sports medicine specialist at Wockhardt Hospital.

During the lockdown, there has been an increase in people consulting for wrist and hand pain, experts unanimously report. "It can be partly attributed to the increased hours of working from home due to lack of a proper workstation and tables at home, or the wrong placement of desktop or laptops. This leads to incorrect posture and may cause various musculoskeletal pains. Wrist pains have been one of the major complaints which young professionals present. Also, doing daily household chores like cleaning, washing also increases the chances of getting wrist or hand pains," says Dr Anup Khatri, consultant orthopaedic surgeon at Global Hospital.

A significant but less discussed aspect of withstanding such pain is the emotional burden that accompanies it. "I couldn't work. Everything came to a standstill. Because it's your hand, you are completely cut off from the things you do. The mental toll of not being able to do everyday stuff and to go out is immense," adds Kelkar, who recently shared her experience on social media. "Musculoskeletal issues aren't talked about because most people don't suffer from them, but because of our lifestyle today, these are becoming more common. There is no quick fix or cure for a tendon injury, a corrective lifestyle is the answer. There is a huge requirement for awareness about your body."

Below, experts answer important questions on wrist strain including its causes, symptoms, preventive exercises, and effective coping mechanisms.

Prevalence of wrist pain increased during the lockdown. Any specific habits or postures that people are practicing which aggravates this?

The following habits increase the chances of getting above complaints:

• Rapid, sustained, or prolonged keying
• Forceful keystrokes or exertions
• Prolonged mouse use
• Wrists bent back (extended) or forward (flexed) for prolong periods
• Wrists angled to the side when using side keys
• Wrists or palms resting for long periods on hard surface
• Keyboard and mouse not positioned correctly

Outlining the perils of constant typing, Khatri shares, "Trigger finger - inflammation in the tendons or muscles of fingers - may develop due to continuous typing, either on the computer or cellphone. This condition is commonly seen in the thumb and index fingers. Initially there is only pain, but over a period it can cause difficulty in making the fingers straight or in locking of fingers. Constant pressure on the wrists from the use of keyboards can lead to pressure on nerves in the wrist and lead to carpal tunnel syndrome, in which there is tingling and numbness in fingers and which may eventually cause weakness if left untreated."

What are the most common symptoms one should watch out for?

"The symptoms one may exhibit are pain, swelling, stiffness and reduced range of motion. Not treating a strain at the right time can lead to excruciating pain, arthritis, permanent damage to the muscle, tendon, or ligament, and joint instability," explains Bhalerao.

What are some easy ways of taking care of our wrists?

Try exercises that focus on strengthening the tendons and muscles. An expert can help you with exercises that can reduce wrist pain.

Take frequent breaks from continuous writing or typing to avoid wrist and hand strain. Stretching from time to time can also help to get the tendon gliding smoothly.

Try to use an adjustable keyboard to avoid wrist and hand pain.

Take over-the-counter medication as suggested by the doctor. R.I.C.E is an at-home treatment for strains.

Remember to rest regardless of how busy you are. Take frequent breaks from any sustained posture every 20 to 30 minutes to avoid straining the hand or wrist.

What are effective coping strategies for those suffering from wrist strain?

Cold compression reduces the swelling, inflammation, and pain around the wrist or hand. Do not directly apply ice on the skin, place a towel on the area and then apply an ice pack.

Wrapping the sore injured wrist or hand area with a bandage can be beneficial in reducing swelling. But you should not wrap it too tightly as it can lead to numbness and pain.

Take physiotherapy for overcoming pain and swelling, and increasing the range of motion.

Any devices that can be used to aid relief?

"A brace can keep a joint in a position, and avoid strains. Using a forearm support band can reduce inflammation and pain. In case of injuries, a splint stabilises the position of your fingers, thumb, or wrist, and can be opted for after consulting the doctor," says Bhalerao.

Which exercises can be done regularly to prevent wrist strain?

"Due to prolonged use of digital devices like mobile, laptop, computer etc. wrist, hand and the entire arm are maintained in fixed posture for a prolonged period of time. This causes strain in the wrist and the hand. There are a few exercises that can be easily performed without any supervision to break the chain of overusing a single group of muscles," shares Dr Prajakta Karambe, physiotherapist and in-charge of the department of physiotherapy at Global Hospital.

1. Moving the shoulder in a circular direction
2. Shoulder shrugs
3. Elbow curls
4. Turning your forearm (palm up and palm down)
5. Stretching the forearm ("namaste" position)
6. Wrist curls
7. Twisting the wrist (clockwise and anticlockwise)
8. Stretching the palm and the fingers
9. Opening and closing of the hands
10. Stretching the fingers apart