How to Prevent and Manage Tendon Injuries in the Hand and Wrist

Posted on 01/23/2025

Tendon injuries in the hand and wrist can be debilitating, affecting your ability to perform everyday tasks. Whether caused by repetitive motion, trauma, or underlying health conditions, these injuries require proper prevention and management to avoid long-term complications. Understanding how to protect and care for your tendons can help maintain hand function and overall well-being.

Understanding Tendon Injuries

Tendons are strong, fibrous tissues that connect muscles to bones, enabling movement. In the hand and wrist, tendons play a crucial role in gripping, pinching, and other fine motor activities. Common tendon injuries include:

•          Tendonitis: Inflammation due to overuse or strain

•          Tendon lacerations: Cuts or tears from sharp objects or accidents

•          Trigger finger: A condition where a finger gets stuck in a bent position due to inflamed tendons

•          De Quervain’s Tenosynovitis: Inflammation of the tendons at the base of the thumb, often seen in individuals who perform repetitive hand movements

Preventing Tendon Injuries

Taking preventive measures can significantly reduce the risk of developing tendon injuries in the hand and wrist. Here are some key strategies:

1. Practice Proper Ergonomics

If your work involves repetitive hand motions, such as typing or using tools, ensure your workstation is set up correctly. Maintain a neutral wrist position and use ergonomic keyboards, wrist supports, or tools designed to reduce strain.

2. Stretch and Strengthen

Regular stretching and strengthening exercises can help maintain flexibility and improve tendon resilience. Simple stretches like wrist flexor and extensor stretches, as well as grip-strengthening exercises, can keep tendons supple and strong.

3. Take Breaks and Avoid Overuse

Overuse is a leading cause of tendon injuries. If your job or hobby involves frequent hand movements, take regular breaks to rest your muscles and tendons. Alternating tasks can also reduce repetitive strain.

4. Use Proper Techniques

Whether lifting heavy objects or engaging in sports, using proper hand and wrist mechanics is essential. Avoid excessive force and awkward positions that may strain the tendons.

5. Wear Protective Gear

For activities that put the hands at risk, such as sports or construction work, wearing protective gloves or braces can help prevent injuries.

Managing Tendon Injuries

If you experience tendon pain or suspect an injury, early intervention is key to preventing long-term damage. Here are some management strategies:

•       Rest and Immobilization: Avoid activities that aggravate the injury. In some cases, a splint or brace may be recommended to limit movement and allow healing.

•       Apply Ice and Compression: Ice packs can help reduce inflammation and pain, especially in the first 48 hours following an injury. Compression with a bandage can also help manage swelling.

•       Physical Therapy: A physical therapist can guide you through exercises and treatments to restore movement, improve strength, and reduce stiffness.

•       Corticosteroid Injections: For persistent inflammation, a doctor may recommend corticosteroid injections to reduce swelling and improve mobility.

•       Surgical Intervention: In severe cases, such as complete tendon ruptures or deep lacerations, surgical repair may be necessary. Post-surgical rehabilitation will be essential for regaining function.

Contact East Bay Hand & Upper Extremity

Tendon injuries in the hand and wrist can be painful and limiting, but with proper prevention and early intervention, you can minimize their impact. By practicing good ergonomics, strengthening your hands, and taking breaks from repetitive activities, you can reduce your risk of injury. If you experience persistent pain or limited mobility, seeking professional care is crucial for a full recovery.

If you are experiencing hand or wrist pain, contact East Bay Hand & Upper Extremity to schedule a consultation and regain optimal hand function. Visit our office in Oakland, California, or call (510) 904-1100 to book an appointment today.