When Wrist Pain Is More Than Just a Sprain

A Small Joint with Big Problems

Wrist pain is surprisingly common, especially in people who use their hands a lot — including office workers, gym-goers, tradies, and carers. While many assume it’s “just a sprain,” wrist pain can stem from overuse injuries, tendon problems, or joint instability. Left untreated, it can lead to chronic issues that affect everyday tasks like typing, lifting, cooking, or gripping. Wrist pain accounts for thousands of GP and physio visits each year, and it’s a growing issue in our device-driven world.

What’s Really Going On in the Wrist?

The wrist is a complex joint made up of 8 small bones, dozens of ligaments, and tendons that run from the forearm into the hand. Pain may come from:

• Ligament sprains
• Tendonitis (often from repetitive motion)
• Carpal instability
• De Quervain’s tenosynovitis (inflammation of tendons at the thumb side)
• Joint overload from weight-bearing exercises or repetitive tasks

Symptoms include aching, swelling, weakness, clicking, or sharp pain with gripping or twisting. If pain lasts more than a few days or keeps returning, it’s time to see a physiotherapist.

What Helps Most with Wrist Pain?

Effective treatment depends on the cause, but key strategies include:

• Reducing load or changing activities temporarily
• Splinting or taping to support the wrist during movement
• Manual therapy to improve mobility
• Strength and stability exercises for the wrist, hand, and forearm
• Ergonomic adjustments for typing, driving, or gym exercises

Your physiotherapist will guide you through a tailored program. Most mild cases settle in 2–6 weeks, while chronic conditions may take several months of focused rehab.

What’s Less Effective

Many people try rest alone, but without rehab, the pain often returns when activity resumes. Wrist braces can help in the short term but shouldn’t be worn all day — they can lead to weakness and stiffness if overused.

There’s limited evidence for treatments like ultrasound, laser, or acupuncture as stand-alone options. Scans like X-rays may not show soft tissue issues; ultrasound or MRI are more helpful if needed, but usually only after conservative care fails.

What’s on the Horizon?

New tools like grip-strength tracking devices and wrist motion sensors are being used to detect small changes in function and prevent injury progression. Rehab apps that show video demonstrations of wrist exercises are becoming more popular, helping patients stay consistent at home. Research is also exploring how wrist pain is linked to shoulder posture, core strength, and load transfer through the upper limb.

How to Protect Your Wrists

• Don’t ignore early wrist pain — get it checked early
• Use neutral wrist positioning when typing or lifting
• Strengthen your grip, forearm, and shoulder muscles
• Avoid over-gripping tools or gym equipment
• Warm up and stretch your wrists and hands before repetitive tasks