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Understanding Wrist and Hand Pain

Essential for work and daily activities

4-10MAmericans affected by carpal tunnel alone
View ConditionsSee Exercises
Understanding the Joint

Hand & Wrist Anatomy

Hand and wrist anatomy illustration

The hand and wrist contain 27 bones, numerous tendons, and critical nerves passing through tight tunnels allowing fine motor control.

Key Structures

  • Carpal bones (8 wrist bones)
  • Carpal tunnel (nerve passage)
  • Flexor/extensor tendons
  • Median nerve (thumb, index, middle fingers)
  • Ulnar nerve (ring, pinky fingers)
Common Causes

Wrist & Hand Pain Conditions

Carpal Tunnel Syndrome

Most common (3-6%)

Median nerve compression as it passes through the carpal tunnel in the wrist.

Symptoms

  • Numbness in thumb, index, middle fingers
  • Night pain that wakes you
  • Weakness gripping objects
  • Tingling that radiates up arm

Thumb Arthritis (CMC)

Common over 40

Arthritis at the base of the thumb where it meets the wrist.

Symptoms

  • Pain with pinching or gripping
  • Swelling at thumb base
  • Decreased strength
  • Enlarged bony appearance

Trigger Finger

2-3% of population

Tendon catches in its sheath causing finger to lock in bent position.

Symptoms

  • Clicking when bending finger
  • Finger stuck in bent position
  • Morning stiffness
  • Tender nodule in palm

De Quervain's Tenosynovitis

Common

Inflammation of tendons on thumb side of wrist from repetitive gripping.

Symptoms

  • Pain at thumb side of wrist
  • Swelling near base of thumb
  • Difficulty gripping
  • Pain with thumb movement

Ganglion Cyst

Very common

Fluid-filled sac near joints or tendons. Usually harmless but can cause pain.

Symptoms

  • Visible lump on wrist or hand
  • May be painful or painless
  • Size can fluctuate
  • Weakness if pressing on nerve
Physical Therapy

Recommended Exercises

Consult a healthcare provider before starting any exercise program.

Wrist Flexor Stretch

Hold 30 sec x 3 each handForearm flexors

Extend arm with palm up. Use other hand to gently pull fingers back toward body.

Nerve Glides

10 reps x 3 setsMedian nerve mobility

Extend arm to side. Make a fist, then straighten fingers. Bend wrist back, then forward slowly.

Grip Strengthening

3 sets of 10 squeezesHand strength

Squeeze a soft ball or putty for 5 seconds. Release slowly.

Thumb Opposition

10 touches each fingerFine motor

Touch thumb tip to each fingertip making an O shape. Move slowly and deliberately.

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Red Flags

When to See a Doctor

  • ! Numbness that does not resolve
  • ! Visible deformity after injury
  • ! Inability to grip or pinch
  • ! Significant swelling after injury
  • ! Signs of infection (fever, redness, streaking)
  • ! Dropping objects frequently
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