The wrist is a part of the body that is vulnerable to events that cause pain. The pain could come from damage, such as a sudden sprain or tear, from a medical condition, such as arthritis or carpal tunnel syndrome, or from overuse and repetitive use of the wrist itself, as could happen in the case of sports such as bowling or tennis. Tendonitis or a fracture can also cause wrist pain. Wrapping an injured wrist, as well as taking other basic health measures, can reduce pain and facilitate a speedy recovery. More serious injuries may require a splint, a brace and even a cast if the bone is broken. Furthermore, wrapping a wrist with bands or ribbons is also a common operation to avoid injury during some sports activities.
Steps
Method 1 of 5: Wrapping a Injured Wrist
Step 1. Band your wrist
Wrapping the wrist involves compression that helps minimize swelling and reduce pain, it also ensures stability by limiting movement and allowing the wound to heal more effectively.
- Use an elastic band to compress and support your wrist. Start by wrapping the point furthest from the heart.
- It is used to avoid swelling of the lower limb that could be created in the bandaging process. Compression can facilitate lymphatic and venous return to the heart.
Step 2. Start wrapping the hand area
Begin the first bandage around the fingers, just below the knuckles, then move on to cover the palm of the hand.
- Pass the bandage between the thumb and forefinger and move towards the wrist that you will have to wrap a few times before moving towards the elbow.
- To give greater stability, it is recommended to wrap the area from the hand to the elbow: in this way you will promote healing and prevent further damage to the wrist.
- Each winding must overlap the previous winding by 50%.
Step 3. Change direction
Once you reach the elbow, continue swaddling back towards the hand. You may need to use more than one elastic band.
Include at least one more figure-of-eight wrap, passing in the space between your thumb and index finger
Step 4. Secure the elastic bandage
With the supplied staples, or with the self-adhesive ends, fix the end of the bandage to a firm section of the bandage along the forearm.
Check the warmth of your fingers to make sure the bandage isn't too tight. Make sure your fingers can move, that there are no numb areas, and that the bandage isn't too tight. The bandage should be snug but not too tight to block blood circulation
Step 5. Remove the bandage
Remove the bandage when you need to apply ice.
Do not go to sleep with a bandaged wrist. For some types of injury, your doctor may suggest another method of providing proper wrist support at night. Follow your doctor's instructions
Step 6. Continue wrapping your wrist even after the first 72 hours
The injury could take four to six weeks to heal.
- During this period, with your wrist bandaged, you can gradually resume all your activities, guaranteeing support for the injured part and avoiding further damage.
- The risk of swelling is reduced after the first 72 hours from the time of injury.
Step 7. When you resume normal daily activities, use a different wrapping technique
An alternative method of wrapping the wrist will ensure greater stability to the damaged area and will allow you to resume secondary activities as soon as you are ready.
- Begin the bandage by fixing the elastic band to a point just above the injured area, that is, towards the elbow. Wrap the band at that point on the forearm two or three times.
- The next round should pass through the injured area, then several rounds will follow around the forearm just below the injury, that is, near the hand. This method guarantees greater stability to the injured area of the wrist, which will thus be located between two sections of the elastic band.
- Make at least two windings of eight between the thumb and forefinger, fixing each with a further turn around the wrist.
- Continue to wrap your wrist by moving towards the elbow and covering 50% of the section of the band preceding each wrap you will make around the forearm.
- Change direction and band again by moving towards the hand.
- Secure the ends of the elastic band with the supplied staples or a self-adhesive tab.
- The best way to treat a wrist injury is a bandage that extends from the fingers or palm to the elbow. It may be necessary to use more than one elastic band to perform an adequate wrist bandage.
Method 2 of 5: Treating an Injured Wrist
Step 1. Treat the injury at home
Minor injuries, involving wrist tears or sprains, can be treated at home.
- A tear occurs when the muscle or tendons that connect the muscle to the bone have undergone a strain or have been subjected to excessive strain.
- A sprain occurs when a ligament has been subjected to excessive stress or has been torn. Ligaments connect one bone to another.
- The symptoms of a tear and a sprain are very similar. Usually the area appears sore, swollen and the movements of the affected joint or muscle are limited.
- A bruise is also common with a sprain, just as a snap can sometimes be heard at the very moment the injury occurs. The tear affects the muscle tissue, so sometimes muscle spasms can also occur with it.
Step 2. Apply the R. I. C. E
Both tears and sprains find good results with this form of therapy.
R. I. C. E. is an English acronym that stands for rest (Rest), ice (Ice), compression (Compression) and elevation (Elevation)
Step 3. Rest your wrist
Try not to overuse your wrist for a few days to allow it to begin the healing process. Rest is the most important step of the four stages of R. I. C. E.
- Resting the wrist means avoiding activities that affect that hand. If possible, make sure that your wrist does absolutely no activity.
- This means avoiding lifting objects with that hand, avoiding twisting your wrist or hand, and avoiding bending your wrist. However, depending on the severity of the injury, it can also mean not writing or working on the computer.
- To facilitate wrist rest, you could consider purchasing a splint. This is especially important if you have tendon damage. The splint provides support for the wrist and helps immobilize it, so as to avoid new injuries. Wrist splints are available in most drugstores.
Step 4. Apply ice
By applying ice to an injured wrist, the cold works from the skin to the deepest areas of muscle tissue.
- The colder temperature decreases blood flow in the affected area and helps minimize swelling and reduce inflammation.
- Ice can be applied using cubes in a plastic bag, freezer bag, or any other form of ice pack. Wrap the ice in the ice bag or ice pack in a cloth or towel and avoid placing frozen objects in direct contact with your skin.
- Apply ice 20 minutes at a time, then let that area return to room temperature for 90 minutes. Then repeat this process as often as possible, and at least two or three times a day for the first 72 hours after the injury occurred.
Step 5. Squeeze your wrist
Compression helps minimize swelling, provides slight stability, and prevents some sudden movements that could cause pain.
- With an elastic band, start with your fingers or hand and wrap around your wrist. Move in the direction of the elbow. To achieve the best possible stability and promote healing, the bandage should start with the hand and fingers and then move towards the elbow.
- This operation must be carried out to prevent swelling at the extremity of the limb that could occur during bandaging.
- Each winding must cover 50% of the previous round.
- Make sure the bandage is not too tight and there are no numb areas.
- Remove the bandage when it's time to apply ice.
- Do not sleep with the bandage still applied. Depending on the injury, your doctor will advise you on the right method to ensure good wrist support even during the night. Follow your doctor's directions.
Step 6. Raise your wrist
Lifting your wrist could help reduce pain, swelling, and bruises.
Raise your wrist above heart level when applying ice, before compression, and when you are resting
Step 7. Keep your wrist bandaged beyond the first 72 hours
It may take up to four to six weeks for the injury to heal. Keeping your wrist bandaged during this time will allow you to resume your normal activities gradually, will provide support for the injury and will allow you to avoid further damage.
Step 8. Resume your normal activities
Try to gradually resume all the activities you previously did with a damaged wrist.
- It is normal to feel a little pain while trying to regain mobility or during rehabilitation exercises.
- If necessary, try taking an anti-inflammatory drug (NSAID), such as ibuprofen or aspirin, to reduce pain.
- Any activity that causes pain should be avoided and dealt with more gradually.
- Every person and every injury is different. Consider the possibility that the healing time can vary from four to six weeks.
Method 3 of 5: Wrapping a Wrist for Sports Reasons
Step 1. Avoid hyperextensions and hyperflexions
Wrapping the wrist to avoid damage related to sports exercise is a very common practice, aimed at preventing two common types of wrist injury, known as hyperextension and hyperflexion.
- Hyperextension is the most common type of wrist injury. It occurs when you try to brake a fall with your hand and land on your open hand.
- This type of fall causes your wrist to bend backwards excessively to support the weight and impact of the fall. This movement is called wrist hyperextension.
- Hyperflexion occurs when, during a fall, the outer part of the hand is supporting the body weight. It occurs when the wrist bends excessively towards the inside of the arm.
Step 2. Band the wrist to avoid hyperextension
In some sports it is common for this type of injury to occur and athletes often have their wrists bandaged just to avoid a hyperextension injury, or a recurrence.
- The first step in wrapping a wrist and avoiding hyperextension is to start with a skin protector.
- The skin protector is a type of rolled, lightly adhesive tape used to protect the skin from any irritation that can sometimes occur due to the more aggressive adhesives used in sports and medical bandage products.
- The skin protector consists of a preliminary bandage made with a tape that normally has a width of about 7 cm and is available in various colors and fabrics. Some skins are thicker and seem almost spongy.
- Band the wrist with a skin protector, starting about halfway between the wrist and the elbow.
- The skin protector should be snug but not too tight. Wrap the skin protector several times around the wrist area and up to the hand, passing at least once between the index finger and thumb. Return to the wrist and proceed on the forearm, then wrap the skin protector again several times around the wrist and forearm.
Step 3. Secure the skin protector
With an approximately 4 cm high medical or sports bandage patch, create anchor points to secure the skin protector.
- The anchor points consist of patches that follow the circumference of the wrist, exceeding it by a few centimeters to anchor the closure.
- Begin fixing the anchor points by wrapping them around the skin protector and starting as close to the elbow as possible. Continue to place the anchor points on the skin protector in the forearm and wrist areas.
- The section of the skin protector that passes around the hand must also be fixed with a longer piece of plaster, which follows the same direction as the skin protector.
Step 4. Begin wrapping your wrist
With a 4 cm high sports or medical bandage tape, start wrapping from the point closest to the elbow and, in one continuous motion, work your way up to the wrist. From the original spool, unwind more tape than you actually need.
- Follow the same direction used for the skin protector, passing several times also in the area between thumb and forefinger.
- Continue wrapping your wrist until all the skin protector and all the anchor points are well covered.
Step 5. Add a fan wrap
By fan we mean a type of bandage that not only strengthens the bandage itself, but also provides stability to the hand so as to prevent injury or relapse.
- Although called a fan, the bandage actually comes in crisscross lines, similar to the shape of a bow tie. Start with a piece of patch long enough to reach about a third of the forearm, starting from the palm of the hand and passing through the wrist.
- Gently lay a piece of patch on a clean, flat surface. Place another piece of the same length that crosses the first one in half, slightly at an angle.
- Continue with another piece of patch and follow the same process, but along the opposite side of the first, while maintaining the same degree of angle. You should have obtained a bow tie-like shape by now.
- Place another piece of patch directly on top of the very first piece - this will increase the resistance of your fan.
Step 6. Glue the fan-shaped bandage to the bandage
Place one end of the fan on the palm of your hand. Then just extend your hand so that it assumes a slightly bent position. Fix the other end of the fan in the inner wrist area.
- The hand must not be bent too much inwards. You would risk compromising the ability to use your hand in your sports activities. By stopping the hand in a slightly bent position, however, the hand will still be perfectly usable, but it will be securely bandaged to avoid hyperextension.
- Follow the fan-shaped bandage with another bandage complete with plaster, so that the fan stays in place.
Step 7. Avoid hyperflexion
The bandaging technique that allows you to avoid hyperflexion follows the same steps described for hyperextension, except for the positioning of the fan-shaped bandage.
- The fan is created in the same way, that is, obtaining the shape of a bow tie.
- The fan is then positioned on the outside of the hand, while this is slightly stretched and forms an angle that opens the hand itself. Fix the other end of the fan, passing through the wrist, until you reach the outer and bandaged part of the forearm.
- Fix the fan in the same way that allows you to avoid hyperextension, that is, by wrapping the wrist again with a single piece of tape. Make sure all ends of the fan are well glued together.
Step 8. Use a less compressive bandage
In some cases, just a light bandage is enough.
- Apply a band of skin protection around the hand and along the knuckles, also passing between the thumb and forefinger.
- Apply a second strip of skin protection just below the wrist, towards the elbow.
- Also apply two pieces, crossed, on the outer side of the hand, attaching the ends of one side of the cross to the skin protector that passes between the thumb and forefinger, and the other ends to the skin protector that wraps the forearm.
- Create another cross piece and attach it in the same way, but on the inside of the hand, thus affecting the inside of the wrist and forearm.
- With the skin protector, wrap the wrist starting from the forearm and passing several times around the wrist. Continue with a cross or X bandage. Pass the skin protector in the area between thumb and forefinger, then around the hand and along the knuckles, and then back to the wrist.
- Continue the bandage to strengthen the cross bandage on the inside and outside of the hand, fixing each step to the wrist and forearm.
- Then continue with anchor points, using a normal medical or sports bandage patch about 4 cm high. It starts from the forearm area and continues towards the hand. Follow the same method used for the skin protector.
- Once the anchor points are in place, start wrapping with a continuous tape, following the same method used for the skin protector.
- Make sure that all the skin protector, as well as all the anchor points, are well covered.
Method 4 of 5: Seek Medical Assistance
Step 1. Make sure your wrist isn't broken
A broken or fractured wrist requires immediate medical attention. If you have a broken wrist, you may have the following symptoms:
- Sharp pain, which gets worse when you try to grasp or squeeze something.
- Swelling, stiffness and difficulty moving your hand or fingers.
- Soreness and pain when applying pressure.
- Numbness of the hand.
- An obvious deformity, with the hand positioned at an unnatural angle.
- With a severe fracture, the skin may be torn, resulting in blood loss, and a protruding bone may be visible.
Step 2. Don't wait and seek medical help right away
Delay in seeking proper medical care for a broken wrist could compromise healing.
- Problems may arise that undermine the return to normal mobility, as well as the ability to grasp and hold objects correctly.
- Your doctor will examine your wrist and may do imaging tests, such as x-rays, to look for any fractures or broken bones.
Step 3. Look for signs that suggest a broken scaphoid bone
The scaphoid is a boat-shaped bone positioned outside the other bones of the wrist, and is closest to the thumb. There is no clear indication that this bone is broken. The wrist does not appear deformed and may be slightly swollen. Symptoms of a ruptured scaphoid include:
- Pain and tenderness to the touch.
- Difficulty in grasping an object.
- A general improvement in pain after a few days, followed by the return of a dull ache.
- Sharp pain and aching are felt when pressure is applied to the tendons located between the thumb and hand.
- See your doctor for a diagnosis if you have these symptoms. You will need the help of a professional since diagnosing scaphoid bone rupture is not always easy.
Step 4. Seek medical help for acute symptoms
If your wrist is bleeding, it is extremely swollen, and if you are in severe pain, you should see a doctor as soon as possible.
- Other symptoms that warrant medical assistance for a wrist injury are pain when you try to turn your wrist, move your hand and move your fingers.
- You must see a doctor immediately even if you are unable to move your wrist, hand or fingers.
- If the injury seems minor and you opt for home treatment, see a doctor if the pain and swelling last for more than a few days or if symptoms begin to worsen.
Method 5 of 5: Preventing a Wrist Injury
Step 1. Take some calcium
Calcium helps strengthen bones.
Most people need at least 1000 mg of calcium per day. For women over 50, the recommended dose of calcium is at least 1200 mg per day
Step 2. Avoid falls
A major cause of wrist injuries is a fall forward and attempt to repair with the hand.
- To avoid falls, try to wear appropriate shoes, also make sure that the corridors and external passages are well lit.
- Install handrails on outside steps or in areas where the floor is uneven.
- Consider installing handrails in the bathroom and on both sides of the stairs.
Step 3. Use ergonomic tools
If you spend your time typing on your computer keyboard, consider using an ergonomic keyboard or mouse pads developed to position your wrist more naturally.
Take breaks often and organize the desk area so you can rest your arms and wrists in a relaxed and natural position
Step 4. Wear appropriate protective equipment
If you play sports that require wrist action, be sure to wear the appropriate equipment to protect it from injury.
- Many sports can cause wrist injuries. Wearing appropriate equipment, including protections and wrist supports, can minimize and sometimes prevent these injuries.
- Examples of sports that are commonly associated with wrist injuries are inline skating, regular skating, snowboarding, skiing, gymnastics, tennis, soccer and American football, bowling, and golf.
Step 5. Train your muscles
Regular training, stretching and activities to strengthen muscles can help you develop them and prevent injury.
- By working to develop adequate muscle tone and training, you will be able to practice your chosen sport more safely.
- Consider getting a coach alongside you. To avoid injuries, and especially relapses, start working with a coach: you will develop your body adequately and enjoy your sport while minimizing the risk of injury.
