Common Injuries and How to Keep Them Healthy
Your hands and wrists let you grip, write, type, and wave. This leaflet explains their structure in plain English, outlines frequent problems such as sprains and carpal-tunnel syndrome, and shows you when and how to seek help.
Why anatomy matters
The hand and wrist anatomy network includes 27 bones, over 30 muscles, strong ligaments, gliding tendons, three major nerves and a rich blood supply. Together these parts give power grips for lifting a suitcase and precision grips for threading a needle.
Bones and joints made simple.
• Wrist (carpal) bones: two rows of eight small bones acting like a flexible bridge between the forearm and the hand.• Palm bones (metacarpals): form the arch of your hand.
• Finger bones (phalanges): tiny levers for fine movement.
• Key joint: radiocarpal joint where the radius meets the scaphoid and lunate.
How the wrist moves
• Flexion – bending the hand down.
• Extension – raising the back of the hand.
• Radial deviation – tipping towards the thumb.
• Ulnar deviation – tipping towards the little finger.
Most daily tasks use a smooth “dart-thrower’s motion”, combining all four directions.
Common conditions
Sprains
– Ligament stretch or tear, usually after a fall.
– The scapholunate ligament is the one most often injured.
Carpal tunnel syndrome
– Tingling thumb, index, and middle fingers caused by median nerve pressure.
Tendinitis (tendon inflammation)
– Pain made worse by movement or gripping.
Arthritis
– Wear-and-tear (osteoarthritis) or immune-driven (rheumatoid) damage to joint cartilage.
Red-flag symptoms – see a specialist urgently
• Severe pain after injury
• Loss of feeling in fingers
• Fingers turning pale or blue
• Visible deformity or open wound
Diagnosis
• Clinical examination: swelling, tenderness, range of motion.
• Imaging: X-ray for fractures; ultrasound or MRI for soft tissue; wrist arthroscopy for unclear ligament injuries.
Treatment pathways
Minor sprain or tendinitis
• RICE: Rest, Ice (15 minutes, 3-4 times/day), Compression bandage, Elevation above heart level.
• Over-the-counter anti-inflammatory tablets or gels.
• Physiotherapy: gentle wrist circles; squeeze-ball exercises.
Moderate to severe injury
• Removable splint or cast for 4–6 weeks.
• Corticosteroid injection for persistent inflammation.
• Keyhole (arthroscopic) repair or open surgery if ligaments are torn or bones unstable.
Recovery tip: regain full range of motion before returning to sport or heavy work.
Prevention and self-care
• Warm up wrists before racquet or stick sports.• Ergonomic keyboard and regular breaks if you type all day.
• Keep forearms level and elbows close to your body when lifting.
• Strengthen forearm muscles with light dumbbell curls and reverse curls.
Clinical pearls / Key points
• Most wrist pain settles with rest and guided exercise.
• Positive ulnar variance (ulna longer than radius) increases TFCC load and may need specialist review.
• Early diagnosis of scapholunate injuries prevents long-term arthritis (SLAC wrist).
• Numbness at night that improves on shaking the hand suggests carpal-tunnel syndrome.
• Smoking slows bone and tendon healing.
Patient FAQs
Q 1: Why is my wrist still swollen a week after a fall?
Mild sprains can stay puffy for 2–3 weeks; keep using RICE and see a clinician if swelling worsens.
Q 2: Do I need an X-ray for every wrist injury?
Not always. An examination plus certain clinical tests guide whether imaging is necessary.
Q 3: Will a splint make my wrist stiff?
A properly fitted splint protects healing tissues; gentle finger exercises prevent stiffness.
Q 4: Can exercises cure carpal-tunnel syndrome?
Early cases improve with wrist-neutral splints and tendon-gliding stretches; severe nerve compression may need surgery.
Q 5: Where can I find safe exercise videos?
Visit www.TheArmDoc.co.uk/exercises for step-by-step clips reviewed by physiotherapists.
Call-to-Action
For personalised advice or to book an appointment with our consultant orthopaedic surgeon, phone 020 3384 5588 or email Info@TheArmDoc.co.uk. See our Carpal Tunnel Syndrome page and Wrist Arthroscopy page for more details.
Disclaimer
This leaflet provides general information only and is not a substitute for professional medical assessment. Always seek qualified healthcare advice for the diagnosis and treatment of individual conditions.