Wrist tendonitis is an inflammatory condition affecting the tough, fibrous cords that connect the forearm muscles to the bones in the hand. Repetitive motions, such as heavy gripping or prolonged computer work, can strain these tendons, causing irritation and swelling. The purpose of wrapping the wrist is to provide controlled compression and external support. This helps restrict excessive, painful movement that can aggravate inflamed tendons, creating an environment conducive to rest and recovery.
Selecting the Right Material and Preparation
For self-treatment, two common materials are readily accessible: the elastic bandage (ACE wrap) and athletic or self-adhering tape. The elastic bandage is versatile, allowing for adjustable compression and reuse, offering moderate support while permitting some movement. Conversely, non-elastic athletic strapping tape provides a more rigid level of support, which is better for restricting movement entirely, though it requires greater skill for correct application.
Proper preparation of the wrist is necessary to ensure the wrap is effective and comfortable. The skin should be clean and completely dry before application to maximize material adherence and prevent irritation. Before beginning the wrap, the wrist should be positioned in a neutral or slightly extended position. Maintaining this neutral position ensures the underlying tendons are not under increased strain and prevents unnecessary pressure from the compression.
Step-by-Step Guide to Applying the Wrap
The most common and recommended technique for providing support with an elastic bandage involves a figure-eight pattern. Start by unrolling a few inches of the bandage and placing the beginning end on the mid-forearm, about two inches below the wrist crease. Secure the starting point by wrapping the bandage around the forearm twice, ensuring it lies flat without any creases or wrinkles that could cause localized pressure.
After securing the anchor, the technique transitions to the figure-eight pattern, which covers the wrist joint while allowing for functional hand movement. From the forearm, angle the bandage diagonally across the back of the wrist towards the palm side of the hand, looping it around the base of the thumb. Bring the bandage back across the palm and diagonally over the front of the wrist, completing the “eight” shape by returning to the forearm.
Each subsequent pass should overlap the previous layer by approximately half its width, maintaining consistent, snug tension. This overlapping ensures uniform compression and prevents the wrap from shifting during movement. Continue this figure-eight motion, gradually moving up the forearm until the entire wrist joint and the painful area are fully encompassed. The figure-eight design restricts excessive flexion and extension movements that aggravate the tendons while still permitting necessary finger and hand mobility.
Finish the application by wrapping the bandage circumferentially around the mid-forearm, away from the wrist joint, and securing the end with the provided clips or closure. The entire wrapped area should feel comfortably snug, providing noticeable support without causing pain or discomfort. A correct wrap stabilizes the joint, limiting painful movements and allowing natural healing processes to begin.
Safety Guidelines and Duration of Wear
While applying compression is beneficial for tendonitis, ensure the wrap is not overly tight, which could impede circulation or nerve function. Immediately after wrapping, check the fingers for signs of restricted blood flow, such as a pale or bluish color, coldness, or swelling. You should also check for any sensation changes, including numbness, burning, or tingling, which indicate nerve compression and require immediate adjustment.
A simple test is to slide one or two fingers beneath the edges of the wrap; if this is difficult, the wrap is likely too tight and should be loosened. The wrap is intended to be supportive, not restrictive, so you should still be able to comfortably wiggle your fingers. If symptoms like numbness or tingling develop during wear, the wrap must be removed and reapplied with less tension.
Self-wrapping is typically used for acute flare-ups and should not be a permanent measure. The wrap should be removed periodically throughout the day to allow for blood flow and prevent skin irritation. Do not wear the compression wrap while sleeping unless specifically instructed by a medical professional, as unconscious movements may cause the wrap to tighten and restrict nighttime circulation. For mild tendonitis, wrapping is usually applied for only a few days; if symptoms do not improve within one week, professional evaluation is required.
Indicators That Medical Attention Is Required
While wrapping provides temporary relief, it is a supportive measure and not a substitute for professional medical care, especially if the condition persists or worsens. Consult a physician, physical therapist, or sports medicine specialist if the pain intensifies despite wrapping and rest, or if symptoms do not improve after a week of self-care. Persistent soreness while the wrist is at rest, rather than only during activity, also signals a need for professional assessment.
Immediate medical evaluation is necessary if you notice signs of a more serious injury or complication, such as a visible deformity in the wrist joint or hand. Prompt attention is required for severe symptoms, including:
- Inability to move the wrist or fingers.
- Significant bruising.
- Signs of infection like fever, increased warmth, or redness around the joint.
Seeking professional guidance ensures an accurate diagnosis, differentiating tendonitis from similar conditions like carpal tunnel syndrome or a stress fracture.