Elbow Physiotherapy & Wrist Pain Treatment In Singapore
Common Causes Of Elbow, Wrist & Hand Injuries
Elbow, wrist, and hand injuries are some of the most common injuries sustained in Singapore. They can be caused by excessive use of force, collisions and falls, blunt trauma, or simple wear and tear over the years. Most people are likely to experience some sort of elbow, wrist, or hand pain in their lifetime – early intervention and treatment is recommended to prevent the injury from worsening over time.
Rapid Physiocare’s team of trained physiotherapists offer physiotherapy treatments that aim to help with pain management and alleviation for your elbow, wrist, or hand injury.
Elbow
Elbow injuries are commonly sustained when excessive force is applied to the joint, resulting in tears or stretches in the ligaments, such as elbow sprains. Athletes and non-athletes alike might be familiar with conditions including tennis elbow and golfer’s elbow, both of which start off as mild repetitive pain injuries but can worsen over time into severe burning sensations and a loss of grip strength. Non-surgical options, including physiotherapy, can help with pain management and recovery in most situations.
Find out more about physiotherapy treatment options for common elbow injuries:
What Causes Elbow Pain
Elbow pain is a common complaint among individuals ranging from athletes to office workers. Elbow pain can stem from a variety of conditions, often related to overuse and strain injuries. Understanding these conditions is crucial to both treatment and prevention. Below we explore the common conditions that result in elbow discomfort.
Tennis Elbow
Tennis elbow, or lateral epicondylitis, arises from overuse of the forearm muscles, leading to pain around the elbow’s lateral epicondyle. Repetitive motions, especially in racket sports, are a primary contributor, but it’s not exclusive to athletes. Effective treatment includes rest, physiotherapy, and sometimes braces to alleviate stress on the affected tendons.
Golfer’s Elbow
Golfer’s elbow, or medial epicondylitis, is the inflammation of tendons on the inside of the elbow, often due to gripping or wrist flexion in sports like golf. Symptoms are similar to tennis elbow but occur on the inside of the arm. Treatment involves rest, ice application, and tailored physiotherapy programmes.
Bursitis
Bursitis of the elbow is the inflammation of the bursae, which are fluid-filled sacs that reduce friction. It’s typically caused by repetitive motion or prolonged pressure on the elbow. Symptoms include swelling and pain, and management may include ice, anti-inflammatories, and physiotherapy to reduce inflammation and pain.
Osteoarthritis
Elbow osteoarthritis involves the degeneration of cartilage in the elbow joint, resulting in pain, stiffness, and swelling. Although less common than in other joints, it can be debilitating. Management strategies include physiotherapy, lifestyle modifications, and sometimes surgical interventions for severe cases.
Elbow Sprain
An elbow sprain occurs when the ligaments that support the elbow stretch or tear. Often the result of trauma or a sudden twist, it presents with pain, swelling, and a reduced range of motion. Recovery includes rest and physiotherapy to regain strength and flexibility.
Each condition requires a nuanced approach to treatment. Consulting a physiotherapist is advisable for a proper assessment and to develop an individualised treatment plan. Early and appropriate intervention is key to a swift and full recovery.
Diagnosing Elbow Pain
Diagnosing elbow pain typically begins with a physical examination, where a healthcare provider assesses the elbow’s range of motion, tenderness, swelling, and overall arm strength. They may also inquire about any specific activities that exacerbate the pain. In some cases, imaging tests such as X-rays, MRI scans, or CT scans are ordered to rule out fractures or detect issues with soft tissues and joints.
These diagnostic steps are critical in identifying the underlying cause, be it an overuse injury, arthritis, or a sprain, thereby determining the most effective treatment plan.
Exercises For Elbow Pain Recovery
Elbow pain can significantly interfere with daily activities, but with the right set of exercises, recovery and strength rebuilding are achievable. Below are exercises designed to alleviate elbow pain and promote healing:
1. Forearm Flexor Wall Stretch
This stretch is beneficial for the forearm flexor muscles, which can be tight due to repetitive strain injuries or conditions like golfer’s elbow. Placing the hand against a wall with fingers pointing down and straightening the arm provides a good stretch along the inside of the forearm.
2. Forearm Extensor Stretch
To alleviate pain associated with tennis elbow, stretching the forearm extensor muscles is important. Extending the arm, rotating it inward, and bending the wrist backwards stretches the top of the forearm and can relieve tension from repetitive activities.
3. Elbow Supination With Band
This exercise strengthens the supinator muscles, which are crucial for rotating the forearm. Using a resistance band, the motion starts with the palm up and rotates to palm down, creating tension and strengthening the muscles around the elbow.
4. Eccentric Wrist Strengthening For Tennis Elbow
Eccentric exercises are known to be effective in rehabilitation. This specific exercise uses a weight to strengthen the wrist and forearm muscles by lifting the hand with the opposite hand, then slowly letting it down, which can be particularly beneficial for those with tennis elbow.
5. Triceps Curl Extension With Band
This exercise strengthens the triceps muscles. By using a resistance band wrapped around a stable object, the exercise involves straightening the arms against resistance, targeting the back and sides of the upper arms.
Incorporating these exercises into your daily routine can aid in recovery from elbow pain. However, it’s crucial to consult with a physiotherapist before beginning any new exercise regimen, especially if your elbow pain is due to an injury or chronic condition. They can provide guidance on proper form and frequency to ensure safety and effectiveness.
Wrist
Experiencing wrist pain is increasingly common in Singapore today due to repetitive movements of the wrist in our daily lives.
Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is characterised by numbness, tingling, and weakness in the hand due to pressure on the median nerve within the wrist’s carpal tunnel. Commonly resulting from repetitive motions or conditions like arthritis, CTS can be mitigated with wrist splints, ergonomic adjustments, and in severe cases, surgery.
De Quervain’s Tenosynovitis
De Quervain’s Tenosynovitis presents with pain on the thumb side of the wrist, particularly when forming a fist, grasping objects, or turning the wrist. It’s caused by the inflammation of the sheath that surrounds the thumb’s tendons. Treatment often includes rest, splinting, and physiotherapy. Steroid injections or surgery may be considered for persistent cases.
Trigger Finger
Trigger finger or stenosing tenosynovitis occurs when a finger gets stuck in a bent position. It can then snap straight or feel very stiff, often painfully. This condition is due to inflammation narrowing the space within the sheath that surrounds the tendon in the affected finger. Treatments range from rest, splints, and stretching exercises to injections and potentially, surgery.
These conditions highlight the importance of early diagnosis and intervention. If wrist pain is affecting your daily activities, consider consulting with a physiotherapist who can advise on the best course of action tailored to your condition.
Prevention Tips For Wrist Pain
Preventing wrist pain involves a multifaceted approach that includes strengthening the wrists, ensuring proper equipment use, and maintaining overall bone health.
- Build bone strength: Strong bones can withstand more stress and are less prone to injury. Incorporating a diet rich in calcium and vitamin D, along with weight-bearing exercises, can help build and maintain bone strength, reducing the risk of fractures that can lead to wrist pain.
- Prevent falls: Falls can lead to wrist injuries, such as sprains and fractures. To minimise this risk, maintain a tidy living space free of hazards, ensure adequate lighting, and consider balance exercises to improve stability.
- Use protective gear for sports: During sports activities that put stress on the wrist, such as rollerblading or snowboarding, wearing wrist guards can help absorb impact and prevent injuries.
- Emphasise on Ergonomics: For those who work at a desk or perform repetitive tasks, maintaining an ergonomic setup is crucial. Ergonomic keyboards, supportive mouse pads, and maintaining proper wrist posture can help prevent strain.
- Wrist strengthening exercises: Engaging in exercises that strengthen the muscles around the wrist can enhance stability and prevent pain. Simple exercises such as wrist curls and extensions with light weights can be effective.
Adopting these preventative measures can significantly reduce the likelihood of experiencing wrist pain. However, if wrist pain does occur, it’s advisable to consult with a healthcare professional for appropriate advice and treatment.
Hand
Hand pain and injuries can severely affect our day-to-day lives and activities. However, diagnosing and treating hand injuries are not always straightforward. A scaphoid fracture is a serious hand injury that can sometimes be overlooked as just a sprain as the fracture does not show any serious deformity in the wrist.
Get in touch with our therapists for a personalised treatment plan today!
Frequently Asked Questions About Elbow Physiotherapy & Wrist Pain Treatment
How do I know if my wrist injury is serious?
A wrist injury is serious if you experience significant swelling, deformity, inability to move the wrist or fingers, or persistent pain. These symptoms could indicate a fracture, sprain, or other injuries requiring immediate medical attention.
How do I know what kind of wrist injury I have?
Proper diagnosis of a wrist injury often requires a physical examination and sometimes imaging tests. Symptoms can vary depending on the type of injury, whether it’s a repetitive strain injury, a sprain, or a fracture.
How long should your wrist hurt before seeing a doctor?
If wrist pain persists for more than a few days or worsens despite home care, it’s advisable to consult a doctor. Early diagnosis can prevent further injury and aid in quicker recovery.
How to treat elbow pain at home?
Elbow pain can often be managed at home with rest, ice, compression, and elevation (RICE). Gentle stretching and over-the-counter pain relievers can also help. If pain persists, seek professional advice.
How long does it take to recover from elbow pain?
Recovery time from elbow pain varies depending on the cause and severity. Minor injuries may heal within a few weeks, while more severe conditions may take several months. Following a physiotherapist’s guidance can potentially aid in a safe recovery.
About Rapid Physiocare
Rapid Physiocare is a physiotherapy clinic that specialises in the treatment of elbow and wrist pain. The clinic is staffed by qualified professionals who provide care aimed at helping clients improve their functionality. Find out more about Rapid Physiocare and its services.