Putting it simply it is the joint that connects the hand to the arm – however it’s a slightly more complex joint than we give it credit for.

Bones

The wrist is made up of eight small bones called carpals, arranged in two rows with a myriad of unusual names (I won’t be testing you on these):

Scaphoid / Lunate / Triquetrum / Pisiform / Trapezium / Trapezoid / Capitate / Hamate

These carpal bones connect with the radius and ulna (the two long bones in the forearm) and the metacarpals (the bones in the hand).

Joints

The main joints in the wrist are:

• Radiocarpal Joint: Where the radius meets the first row of carpal bones.
• Midcarpal Joint: Between the two rows of carpal bones.
• Distal Radioulnar Joint: Where the radius and ulna meet near the wrist.

These joints are supported by a number of ligaments and tendons which control the movements and give the wrist stability, it is normally an issue with these that give rise to injuries in the wrist.

Movements

Flexion and Extension are the two main movements we think of with the wrist (bending and straightening) but what about when you wave for example. This is abduction and adduction (or radial and ulnar deviation where we are moving the wrist side to side).

Finally you also have pronation and supination, this is clever!  – imagine turning a door handle where you are rotating your forearm so your palm faces down (pronation) as you do this the ulna and radius in your forearm cross. Supination is when you turn your forearm so your palm is facing up (easy way to remember it – palm faces up as you are holding a bowl of soup – supination).

Common Wrist Injuries

1. Wrist Sprains: happen when the ligaments (the tissues connecting bones) are stretched or torn, can occur from a sudden twist or impact.

Symptoms: Pain, tenderness, swelling, bruising, reduced range of movement.

2. Tendinitis: inflammation of tendons, often caused by repetitive strain or overuse.

Symptoms: Pain, tenderness, swelling and maybe a burning sensation around the wrist.

3. Carpal Tunnel Syndrome: the median nerve is compressed as it passes through the carpal tunnel in the wrist. Repetitive activities requiring prolonged wrist flexion can contribute to this syndrome. https://kinisiuk.com/carpal-tunnel-syndrome/

Symptoms: Numbness and tingling in the fingers, weakness in the hand and pain up the arm.

4. Wrist Fractures: usually occur from high-impact activities or falls.

Symptoms: severe pain, swelling, bruising and an inability to move the wrist.

5. Ganglion Cysts: these are fluid-filled lumps that can develop along the tendons or joints of the wrist, often associated with repetitive stress or overuse.

Symptoms:noticeable lump on the wrist. Pain, tenderness and stiffness in the joint.

Some preventative measures:

• Avoid repetitive motions and take regular breaks.
• Warm up properly and gradually increase intensity.
• Rest often
• Use wrist supports or kinesiology taping
• Ensure proper techniques and posture (keyboard supports etc)
• Strengthening exercises for the wrists.
• Consider a sports massage

If you have any questions about any of the above please do not hesitate to ask.

Thanks again for reading and see you soon.

Paul