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Wrist Sprain – Self Help Exercises for Badminton Players

May 10, 2019

Wrist Pain

Are you a badminton player suffering from pain around your wrist? We will be sharing some self help exercises to improve movement, strength and reduce discomfort around your wrist in this blog. We will also be demonstrating these exercises on our YouTube channel.

Wrist Sprain/Strain

A wrist sprain occurs when your wrist is overextended and you can get a small tear in your ligament (joins bone to bone). A wrist strain is an injury to your muscle or tendon, it may be due to sudden force or due to repetitive use of your wrist when playing badminton.
eccentric
To determine whether you have sprained or strained your wrist it is advisable to get a full assessment by a medical professional – which could be a physio, doctor or other medical professional.

Get help

We will share some self help exercises which will improve movement and strengthen your wrist muscles. They are good if you have sprained or strained your wrist.

Please be aware of your body and take advice from your GP before exercising. if you have any aches or pains send us an email to enquiries@physio-logical.net for advice and guidance.

Wrist Extensor Strengthening (eccentric loading)

 

 

  • Support your forearm on a table with palm facing down
  • Hold a weight in the hand of your injured side.
  • Use your other hand to bend your wrist up.
  • Then let go of your wrist and use just your injured side to lower the weight slowly back to the starting position.
  • Repeat 3 sets of 15, 2 times a day

 

 

Wrist Flexor Strengthening (eccentric loading)

  • Support your forearm on a table with palm facing up
  • Hold a weight in the hand of your injured side.
  • Use your other hand to bend your wrist up.
  • Then let go of your wrist and use just your injured side to lower the weight slowly back to the starting position.
  • Repeat 3 sets of 15, 2 times a day

 


Wrist Flexor Stretch

   

  • Keep your elbow straight out in front of you.
  • Take your wrist backwards using your other hand until you feel a pain-free stretch through your palm, inner wrist and forearm
  • Hold for 30 seconds x 2 repetitions, 2 times a day

 

 

Wrist Extensor Stretch

 

 

  • Keep your elbow straight with your palm facing down
  • Bend your wrist down using your other hand until you feel a pain free stretch over the back of your hand, top of your wrist and forearm
  • Hold for 30 seconds x 2 repetitions, 2 times a day·

 

 

 

If you are a badminton player and you are suffering from wrist pain then please get in contact with us via enquiries@physio-logical.net or 07835 712306 or book online as we can help you improve your strength and release off the tight muscles to help ease your wrist pain.

Please also see our YouTube channel where we demonstrate some of these exercises, please subscribe to our channel as we are always adding new videos for different injuries.

 

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