Recovery Guide: Hand & Wrist

Get a Grip on Wrist Pain

Hand & Wrist Recovery Guide

Grasping for Answers

We know how hard it is to live with hand pain day in and day out. Stiff and achy hands and wrists limit your ability to perform basic tasks like cooking, typing, gardening or just gripping. As you try to massage and rub your hands, you may continue to experience:

  • Wrist swelling and stiffness
  • Waking up stiff and sore
  • Inablility to close your fist
  • Tingling and numbness
  • Difficulty opening jars and doors
  • Unable to put weight through the wrist

The main types of hand pain

Rheumatoid Arthritis

Rheumatoid Arthritis

With RA a person's immune system becomes overactive and attacks attacks healthy tissue, primarily the lining of the joints. With time the inflammation caused by such attacks break down and damage the joint permanently.



When the protective cartilage wears down OA occurs. Over time the bones of the joints may rub together causing severe pain.

Psoriatic Arthritis

Psoriatic Arthritis

Psoriasis is an autoimmune disease that when affecting the joints causes arthritis. There is no cure for psoriasis but with treatment pain can be relieved.



Bursitis in an inflammation of the sacs of lubricating fluid that cushion the areas surrounding your joints. It most commonly affects the shoulder, elbow, and hip.

Tendon Tears

Tendon Tears

Tendon tears occur when a traumatic event has occurred to the joint. Patellar Tendon Tears are the most common as the knee is such a predominant joint. Tears are painful and debilitating.

Sacroiliac Joint Pain

Sacroiliac Joint Pain

SI joint pain is felt in the lower back and is often mistaken for a herniated disk or hip problems. There are many causes, such as arthritis, referred pain, or tailbone injury.

Getting your grip back

We know that the effects of everyday life can overload the joints and tendons make tissues “cranky” and irritated. Its also frustrating when doctors either diagnose you with arthritis or carpal tunnel. Now you are facing two options: take medication or opting for surgery.

Calm Tissues Down, Build em back up

Over the past 20 years, we have been able to provide our patients with an individualized recovery plan by following a very simple formula: “Calm it down then build it back up”. This is done by following 4 progressive steps:



Avoid painful movements like gripping or lifting.
Don’t try to push through pain.
Apply over-the-counter wrist brace, compression sleeve, KT tape.



Try to find another way of moving with less pain.
Gently stretch the tight muscles.
Gentle massage palm and fingers.


Activate & Load

Gentle open and close the fingers and hand without gripping.
Try performing isometric wrist extension hold for 30 seconds 3x.
take a 15-minute walk 2x day. 


Take Action

If symptoms persist for 2-3 weeks, consult with a physical therapist or medical professional.

Getting back in the game

Your joints were designed to move. Wrist and finger mobility will improve over a few weeks after following our proven step-by-step recovery strategies. You will soon discover how to overcome the negative effects of pain and use your hands and wrists to play piano again, prepare your favorite meal, or just shake someones hand.

Request Free Pain Consultation