Wrist Pain: Fact You Should Know

Wrist movement plays the major role in day to day life. Hence pain in the wrist joint can impact a daily activities. That’s the reason its very important for you to know the conditions and prevention of wrist pain.

Wrist joint is made up of various small joints between hand and forearm. Sudden jerk or any injury to the structure of wrist can cause the wrist pain. Structure can be Muscle, Ligaments, Bones or Tendons. Wrist pain also can occur due to repetitive stress on the structure leading to inflammation of wrist joint.


Most Common Condition of Wrist Joints:

Carpal tunnel syndrome

Wrist joint pain along with numbness and weakness in hand can be due to carpel tunnel syndromes where the nerve passing through wrist joint can get compressed by thickening of wrist ligament. People with Rheumatic arthritis can have increased risk of developing carpel tunnel syndrome. Thickening of ligament also can be due to repetitive stress from work like typing, lifting or handling the equipment that vibrates the hand.


Inflammation in the cartilages that covers the bones causes the osteoarthritis of wrist joint. Inflammation of cartilages usually happen due to repetitive movement in wrist joint. Weak muscles of wrist joint are also the causes for inflammation when it doesn’t take the load during activities thereby transferring  the load to joint area leading to the inflammation of wrist joint. Tightness of  wrist muscle also can put extra load on joint causing inflammation.


Rheumatic Arthritis

Rheumatic Arthritis is an autoimmune disease where inflammation within the structure happens due to the body’s immune system. It takes time for wrist pain to subside.

De Quervain’s Tenosynovitis

De Quervain’s Tenosynovitis is the inflammation of the sheath, or synovium, that surrounds the two tendons that run between the wrist and the thumb with/without swelling. As the synovium swells and thickens, it becomes painful to move their thumb. It occurs due to overuse of the tendon during certain activities like golf, playing the piano, typing, carpentry, carrying a child.


Ganglion cyst

This cause of wrist pain is due to fluid-filled soft tissue cysts that often develop on the wrist opposite the palm but will occur on the palmar aspect of the wrist. Smaller cysts often tend to hurt more than large cysts.



There are a few things that can be done to reduce a person’s chances of developing wrist pain:

  • Maintain proper posture when sitting at a workstation, and keeping the wrists in a relaxed position.
  • Use wrist-friendly keyboard if long hours are spent at the keyboard.
  • You should learn how to use hand tools properly, so less stress is placed on the hands and wrists.
  • You should take regular breaks from using a keyboard.


Treatment and prevention of wrist pain

Treatment for wrist pain depends on the cause of the pain and its severity. The least invasive treatment is given first before treatments are recommended. They include:

  • Home treatment– often simply resting the wrist as much as possible to allow it time to heal is effective. Pain medication and ice may also be recommended to reduce inflammation and pain.
  • Splints– in some cases, wearing a wrist splint can help. Splinting may prevent certain wrist movements that cause irritation. A splint might also reduce squeezing of the nerve.
  • Exercises– depending on the type of pain, wrist exercises may work. Certain exercises can be prescribed to stretch and lengthen muscles and tendons. When it comes to which exercises to do, patients should get recommendations from a doctor or physical therapist.


At PHYSIO X10, we train the wrist muscles to meet the demand of your daily activities which further helps in reducing the chances of the inflammation and pain. Our experienced physiotherapist will guide you the proper posture and the movement pattern of the wrist joint so that you don’t get wrist pain again and again.

Smartphone Is Not the Only Reason for Horn Behind Your Head

People getting horn behind head is projecting the concern on evolution of human being.

What is the horn behind the head? How does it develop? Is smartphone the only reason behind? Whether it is good or bad?

What is the horn behind the head?

Spike like horn at the back of skull is the occipital spur which is also known as occipital horn. It can be seen in the lateral view of x-ray of neck. Recent research in Bio-mechanics has claimed that young adults are prevalent of extra bone growth due to shifting body posture by the use of smartphones and other handheld devices. Hence, few researchers also have named it as phone horn.

How does it develop? Is smartphone the only reason….

Smart phone is not the only reason behind the occipital spur. Occipital spur develops when the head is tilted forward for longer duration at same position resulting the load of head to shift from spine to the muscle which is attached behind the head. When the load is continuous, it demands the extra bone growth in the tendon of muscles. That is how spike like horn starts developing.
The size of extra bone growth depends on the amount and duration of load placed on the muscle and also the strength of the neck muscle. Smart phone is one of the reasons in adults because they use smart phone for longer duration for texting, gaming and surfing. Occipital spur can also occur in elder aged group who tend to watch television sitting on sofa and straining their head in forward neck position. Hence, the reason is not only smartphone but the weak neck muscle which cannot sustain the shifted load from spine during the activities requiring forward neck tilting.


Is it good or Bad?

Occipital spur is the abnormal formation behind the skull which can cause pain behind the head, neck, ear and side of the face. One can also experience giddiness or vertigo in extreme condition. Hence, it should be treated in time.


Prevention of Occipital Spur

  • Maintain proper posture of head and neck while using smartphones.
  • Frequent break during activities requiring forward neck tilting position.
  • Regular Free exercises to maintain flexibility and strength of neck muscles.

Consult the expert physiotherapists or orthopedics when your neck pain persists more than a week to get assessed for the occipital spur.

At PHYSIO X10 we have treated number of patients of occipital spur with very good prognosis. To consult our Expert Physiotherapist, Book an Appointment.

5 Strengthening Exercises To Prevent Ankle Sprain

Let us understand what sprain means. Sprain refers to the ligament injury. Ligaments are the structures that help to hold your bones together.

When you are performing movement like rolling, twisting or turning and your muscles around the ankle are not strong enough to take the load it will leads to ligament injury.

Since the force sustainability differs from person to person, the impact of injury will not be same. You will also experience the ankle instability due to your weak foot and ankle muscles.

Hence these are the main 5 exercises which you need to perform to strengthen your weak foot and ankle muscles.

Heel Raise:

You need to stand comfortably with your leg slightly wide.

Place your both hand on wall in case you need support if you have difficulties to maintain balance or to prevent fall.

Then raise your heel as high as possible. You can hold for 3 to 5 sec and lower down to neutral on ground.

You need to repeat the same step for 3 sets where 1 set has 10 counts.

Toe Walk:

You need to raise your both heel so that all your force goes on to the toes and then you need to walk on the toes.

You should be careful while doing this exercise as you might lose balance.

Tandem Walk:

Walk in such a way that your heel comes just in front of your feet of other leg in straight line.

This is also balancing exercise.

You should be careful while doing this exercise as you might lose balance.

Single Leg Stand:

You have to stand on your one leg for certain time period (2minute) and then do same on your other leg.

You can also expand your hand or cross.

You should be careful while doing this exercise as you might lose balance.


Your one leg should be placed one step ahead.

Bend the knee of front leg as much possible and knee of back leg should remain straight.

Then take knee back to neutral position. Repeat the same step for 3 set on each leg.

You should be careful while doing this exercise as you might lose balance.


You should be careful when you have plantar fascitis, calcaneal Spur, flat feet or any bony injury. It is always better to consult the best physiotherapist or orthopedic if you already have ankle sprain.

Fact That You Don’t Know About Slip Disc…

If you wonder why your slip disc is not getting resolved then first thing you should know is, slip disc is not a problem. Slip disc is just a condition resulting from other physical issues like muscular weakness, stiffness, wrong posture, overweight, obesity, etc. In coming days, the percentage will rise significantly due to drastic change in the life style and diet pattern.

Disc or spinal disc is a balloon like structure between spine (vertebrae) which helps in shock absorption and helps to maintain the right gap for nerve root. Spinal muscles plays major role to align spine in correct position during movement and various activities. Hence, the changes in the functions of these muscles leads to altered loading on spine which results the disc to slip from its normal position. Slip disc is also known as disc bulge. Severity level of bulge can range from a mild protrusion to severe extrusion which can involve nerve roots together.

That is why the treatment should be focused on correction of changes that happened in function of muscles. After the complete assessment of the abnormal forces, physiotherapist designs the best physiotherapy techniques to neutralize loading and realign spine in its position thereby relieving the altered loading on disc.

Misdiagnosis Vs Missed Diagnosis

Lower Back Pain is a complex musculo-skeletal disorder. Slip Disc is just a myth, as a single cause behind lower back pain. Over weight is add on for the causes of pain.

During the diagnosis of lower back pain, usually doctor miss the Sacro-Iliac Joint dysfunction which  which arises due to altered hip-knee muscle functioning and postural abnormality.

That is the reason the basic back muscle strengthening does not help your back pain and further it can lead to slip disc, spondylolisthesis, ankylosing spondylitis and other spinal problems.

5 main precaution for back pain:

  • Bend forward from hip level.
  • Maintain spine curvature while bending.
  • Bend knee slightly while lifting heavy weight.
  • Maintain Core muscle strength
  • Maintain knee muscle flexibility.

Get correctly diagnosed with our Spine Physiotherapist and get treated with precised Physical Intervention without any Complication.

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