Modern life puts a lot of pressure on the wrist, from hours of typing and working with a mobile phone to sports activities and repetitive daily movements that can gradually harm the wrist. Experts say that to protect the wrist, shoulder muscles should be strengthened, and increasing grip strength can also be helpful.
Concerns About Wrist Arthritis
Wrist arthritis is much more common in middle age and later years than we think. The wrist has a very adaptable structure, and its strength allows us to lift heavy objects and perform quick and complex movements in sports like tennis. However, this part of the body is easily injured, and experts say we should pay attention to its health long before symptoms appear.
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Many may think of the wrist as a single joint, but it is actually a complex structure made up of several small joints. Eight small wrist bones, two long forearm bones, and the ends of five hand bones play a role in forming this assembly. Disruption of the balance of these bones and ligaments may lead to the onset of wrist arthritis.
Preventing Arthritis and Injuries
Preventing arthritis is one of the most important reasons for wrist care. This disease manifests in various forms such as rheumatoid arthritis, osteoarthritis, and post-injury arthritis. In these conditions, the cartilage that protects the small wrist bones is damaged and may have long-term consequences.
Sara Larson, a wrist rehabilitation researcher, says wrist injuries can even occur from a repetitive twisting motion or a fall. She sees that many people get injured in their youth and recover after a while, but 20 years later they face wrist problems again.
According to estimates, the likelihood of developing wrist arthritis among Americans reaches one in seven. This disease not only causes severe pain but also makes daily tasks like getting dressed difficult.
Experts' Recommendations for Care
Jaehun Kim, an orthopedic surgeon, recommends paying attention to diet. Foods rich in calcium and other minerals can help reduce the risk of osteoporosis. Additionally, performing simple exercises can help strengthen the wrist.
Experts recommend doing three sets of ten repetitions, three to four times a week for the suggested exercises. For example:
- Strengthening shoulder muscles: Strengthen shoulder muscles by opening your arms to the sides of your body and raising them.
- Increasing grip strength: Use a ball or silicone putty to strengthen grip strength.
- Bending and straightening the wrist: Bend and straighten the wrist with gentle resistance.
These exercises can reduce the pressure on the wrist and help prevent problems in the coming years.
