As part of my wrist injury recovery, I've learned techniques I thought I'd share since a lot of us, whether through an accident or repetitive wrist motion, find we need to minimize impacts to our wrists in order to live pain-free.
I'm not a medical professional, so if you had a recent wrist injury get professional help 1st. Before I got to these techniques, there was rest, icing, and pain meds to reduce swelling followed by gentle exercises that included putty (pinch/squeeze) & light weights starting at 1/2 pd.
It's been a slow recovery where I've learned patience and helpful techniques for our modern world.
1. Dragon Dictation – I would not be able to type without Dragon Dictation on my road to recovery. I spent $200 for the software that comes with a microphone. There was a short learning curve, and while the software isn't perfect, I would not have been able to type this post without it. Simply great.
On my Mac it was recommended that I speak/type in the TextEdit software on my computer, and then cut and paste the copy wherever I need it. For example, I'm dictating this blog post in TextEdit, which I'll cut and paste onto my blog. This ensures a better outcome regarding compatibility of typefaces and spacing. I dictate most of my e-mails, too.
Of course, if, like me, you had a serious wrist injury, consult your doctor or physical therapist 1st. It took three months before I was ready for Dragon Dictation because I had almost no use of my hands.
2. Bamboo Create - I recently got Bamboo Create, which is a tablet with a magical pen that allows me to maximize my computer work without wrist pain associated with repetitive wrist motion and right clicking.
What I didn't read but I believe is true, Bamboo Create also helps people with repetitive wrist issues and injuries. My physical therapist directed me to hold the pen steady without moving my wrist up and down or back and forth. The magical pen can be held slightly above the tablet, no pressure needed to be effective. For a wrist injury, when any slight wrist movement can be excruciating pain, this magical pen is awesome. Though I don't need to remind you if you've had a bad wrist injury, you likely need rest first.
3. Relearn How To Do Basic Life Tasks - This might seem obvious but it's amazing how many things your hands do automatically that you take for granted.
Picking things up - Instead of one hand to pick light things up, when I was finally able, I used two hands. When you pick up heavier items like groceries, cradle the bag in your arm so there is no pressure on or near your wrists. Or hang bag with long handle over your shoulder.
Doing the dishes - I learned to set a pot down in the sink in order to clean, and use one hand slowly with a sponge. Still ouch! but done. Better to get help.
Opening doors - This was a big challenge in the beginning; impossible to get out of my apartment alone the first month. Eventually, I could turn a door knob with two hands slowly. Heavy doors. I'm still working up to this. It's best to smile and get help.
Hobbies - Turns out my hobbies are all wrist intensive. So in my slow buildup for strength, I've chosen the computer and piano to practice repetitive wrist motion. Never more than X minutes in the morning and X minutes in the afternoon or it's easy to get reinjured. But it's important to slowly build up otherwise muscles atrophy.
I don't know how much this blog post may have helped you, but if nothing else you have empathy on the road to stronger wrists.
