16 Sep Understanding yoga wrist injuries

One common issue among yoga practitioners is wrist pain or injury. In this edition, we’ll explore common wrist injuries in yoga and how hand therapy can aid in recovery and prevention.

Yoga is a fantastic practice for enhancing flexibility, strength, and overall well-being. However, like any physical activity, it can sometimes lead to injuries. Yoga poses often involve significant wrist extension (dorsiflexion) and weight-bearing, which can lead to various injuries.

Five of the most common wrist injuries correlated with over-loading and wrist extension include:

1. Carpal Tunnel Syndrome: Compression of the median nerve in the wrist, often exacerbated by excessive wrist extension and weight-bearing poses.
2. Dorsal Wrist Impingement: A condition where structures on the dorsal (back) side of the wrist are compressed or irritated, commonly due to repetitive extension and loading.
3. Scapholunate Ligament Injuries: Injuries to the ligament connecting the scaphoid and lunate bones in the wrist, which can occur with excessive extension and forceful movements.
4. Triangular Fibrocartilage Injuries: Damage to the triangular fibrocartilage complex, which provides stability to the wrist, often linked to overloading and extreme wrist extension.
5. Tendonitis: Inflammation of the tendons due to repetitive stress or incorrect form techniques.

How hand therapy can help yoga wrist injuries

1. Accurate diagnosis and assessment

Your hand therapist can provide a thorough evaluation to determine the extent of the injury. This includes assessing your wrist’s range of motion, strength, and functional abilities. Understanding the specific nature of the injury is crucial for effective treatment.

2. Pain management and relief

Therapists use various techniques to manage pain, including education, manual therapy, ice/heat application, and modalities like ultrasound. These methods can reduce inflammation and promote healing.

3. Customised exercise programs

A tailored exercise program is essential for recovery and prevention. Hand therapists design exercises to strengthen the wrist, improve flexibility, and correct any muscle imbalances or improper techniques contributing to the injury.

4. Education on proper technique

Improper form during yoga can contribute to wrist injuries. Practitioners in Hand Therapy can provide guidance on proper alignment and technique to prevent future injuries. They can also recommend modifications to yoga poses to reduce strain on the wrists.

5. Rehabilitation and functional training

Rehabilitation focuses on restoring full function and strength to the injured wrist. Your therapist will guide you through exercises and activities that help regain strength, flexibility, and endurance, ensuring a safe return to yoga practice.

6. Prevention strategies

Preventing future injuries is as important as treating the current one. Our therapists offer advice on ergonomic adjustments, injury prevention strategies, and lifestyle changes to keep your wrists healthy and resilient.

Tips for preventing wrist injuries in yoga

• Warm-up properly: Always start with gentle wrist stretches and warm-ups.
• Use proper yechnique: Focus on alignment and avoid putting excessive weight on your wrists.
• Strengthen your wrists: Incorporate wrist-strengthening exercises into your routine.
• Modify poses: Use props or modify poses to reduce strain on your wrists.

Hand therapy can help you get back to the things you love.

Yoga offers numerous benefits, but wrist injuries can be a hindrance. A hand therapist can play a vital role in diagnosing, treating, and preventing wrist injuries, helping you continue your practice safely and effectively.

If you have any concerns about wrist pain or injuries, don’t hesitate to reach out to us. We’re here to help you stay injury-free and enjoy your yoga practice to the fullest.

Ricky Jhauj
Physiotherapist & Practitioner in Hand Therapy

If you are experiencing finger, hand, wrist or shoulder pain, don’t hesitate to get in touch. We’d love to help you.

For more information, call us directly on 03 9458 5166

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