BASIC FIRST AID
BASIC STRETCHES
WHEN TO CALL MD
WHEN TO SEE A PHYSICAL THERAPIST
WRIST / FOREARM PAIN – GENERAL INFORMATION
FIRST AID FOR ARM PAIN stop any exercise or treatment that increases your pain.
First aid # 1 ICE As soon as possible, apply an ice pack to the injured area. (10-15 minutes every hour). Cold limits swelling, reduces pain and speeds healing.
be sure you apply ice at the right place
Evaluate to find the true source of the pain
Tendonitis at the elbow
Stretch and apply deep pressure to the elbow
(more details here)
Apply ice to this area
DOES THIS HAVE AN EFFECT ON YOUR SYMPTOMS?
Thoracic Outlet syndrome
Stretch and apply deep pressure to the muscles of the front of the neck (above and below the collar bone)
Apply ice to this area
DOES THIS HAVE AN EFFECT ON YOUR SYMPTOMS?
Pinched Nerve in the Neck
Stretch (more details here) and apply deep pressure to the muscles along the side and back of the neck
Bend you head toward the side toward the side with arm/hand pain.
Apply ice to this area
DOES THIS HAVE AN EFFECT ON YOUR SYMPTOMS?
Rotator cuff tendonitis
(at the shoulder)
can produce arm pain but doesn’t produce hand pain.
Reach your arm
above your head, behind your back or out to the side.
Apply ice to the pint of the shoulder.
DOES THIS HAVE AN EFFECT ON YOUR SYMPTOMS?
(more details here)
If Stretching, applying ice etc to an area other than your arm or wrist changes your arm wrist pain chances are that you have found the true source of the arm. wrist pain. Be sure you treat the SOURCE of pain.
Wrist and arm pain related to computer use usually originates at:
the tendons at the elbow (also known as tennis elbow)
pressure on the nerves as they pass from the body into the arm (also known as thoracic outlet syndrome)
pressure on the nerves as they leave the spinal cord in the neck (a “pinched nerve”)
Ice should be applied at the source of the wrist/hand pain. The sources usually are::
THE ELBOW
THE FRONT OF THE NECK ABOVE THE COLLAR BONE
or
THE NECK
It probably won’t help( it won’t hurt) to apply ice to the wrist because even though you feel pain in the wrist/hand the pain usually originates elsewhere.
The basics of first aid are:
R = rest ( Reduce your computer use, use a wrist splint at night, use the mouse with your left hand )
I = ice (see above)
First aid # 2 MEDICATION Some medications are available without a prescription. If the non-prescription dose does not relieve your pain CALL YOUR DOCTOR. Take aspirin or ibuprofen regularly as directed on the bottle (call your doctor if you’ve been told to avoid anti inflammatory medication). Acetaminophen (Tylenol) may also be used. Take these medications sensibly; never exceed the dosage suggested on the bottle, the maximum recommended dose will reduce the pain. Masking the pain completely might allow movement that could lead to re-injury.
Begin Stretches as tolerated. ( This means gentle stretches. Back off if stretches cause increased symptoms.)
First aid # 3 WRIST STRETCHES
Stretching for the flexor muscle.
click here for picture
When to see M.D.
If you fell and suspect you might have a fracture.
If you have severe pain.
If your pain does not response to home treatments.
While you wait:
Get in a comfortable position and apply cold packs or ice for 15-20 minutes three or four times a day or up to once an hour for at least the first three days. Cold decreases inflammation, swelling and pain.
Use of a wrist splint or tennis elbow strap. Do not use brace if it causes pain/numbness or any adverse symptoms (problems). Be sure it is not too tight. (Are your fingers numb/cold?) Don’t wear for more than one hour at a time. (one hour on and two hours off – you can wear it less often but not more unless you get an ok from your doctor or therapist)