Wrist problems don’t always start in the elderly. Occasionally a fall, a sports injury, or some sort of repetitive strain earlier in life can have consequences years later.
For those who use their hands all the time—typing, playing sports, working with tools, or carrying everyday objects—it can become increasingly important to maintain wrist strength and mobility as we age.
The wrist is an intricate structure comprising several small joints, eight carpal bones, the two forearm bones, and the bases of the five metacarpal bones in the hand. It is stable only because bones, ligaments, tendons, and muscles all move in concert.
That complexity also leaves the wrist vulnerable to injury.
Why you can feel old injuries later
There are several reasons wrist arthritis can occur. The main forms are osteoarthritis, rheumatoid arthritis, and post-traumatic arthritis.
Post-traumatic arthritis can develop following an injury that damages cartilage, bones, or the structures that help keep the wrist aligned.Occasionally, a problem that seems to have healed may stilly contribute to symptoms much later.
Sara Larsson is a physiotherapist and researcher at Lund University, where she researches osteoarthritis and post-traumatic wrist pain. She is a specialist in wrist rehabilitation. Her research also covers exercise-based rehabilitation for people with wrist problems.
There is also a risk of serious injury. Over time, the wrist can be affected by repeated stress, falls on an outstretched hand, and other trauma.
Arthritis of the wrist is also very common. The prevalence of wrist arthritis varies according to the definition and measurement, but estimates run as high as about 13.6 percent of people by one U.S. clinical reference.
When wrist arthritis is severe, everyday activities like dressing, preparing food, and using household objects can be difficult.
Strength is important, but it doesn’t tell the whole story.
Grip strength is a simple measure of physical function, especially in older adults.
Studies have linked weaker grip strength to frailty, lower physical function, and poorer cognitive outcomes. But these studies do not show that simply increasing grip strength can prevent cognitive decline or dementia.
Instead, grip strength might be one indicator of general physical health.
Keeping muscles active in the hand, forearm, arm, and shoulder may also help people keep strength and function as they age.
How to care for your wrists in four ways
“There’s no way to prevent yourself from getting arthritis or injuring your wrist down the line,” she says. Properly prescribed strengthening and mobility exercises can be part of a broader approach to maintaining function.
If you have persistent pain, a history of fracture, a serious injury, or an existing joint problem, consult a doctor or physiotherapist before starting a new exercise program.
1. Strengthen the shoulder.
The wrist does not function alone. The muscles of the shoulder, arm, and forearm all contribute to the transmission of forces through the upper limb.
A simple shoulder exercise is to stand upright with the arms at the sides and slowly lift them outward and upward. Lower the arms under control.
Begin with a comfortable number of repetitions and avoid movements that cause pain.
2. Training of grip strength
The muscles that control the fingers and wrist run down the forearm and help with grip and wrist stability.
Basic grip exercises also can be done with a soft therapy ball or therapeutic putty.
Hold the material in the palm of your hand, squeeze gently for a few seconds, and release and repeat. The exercise should be difficult but not painful.
Grip exercises are sometimes used in rehabilitation programs for some people with hand and wrist problems. But the right exercise and resistance depend on the person's condition.
3. Improve wrist flexion and extension strength
Controlled flexion and extension in light resistance exercises can strengthen the wrist.
Rest your forearm on the table, with the hand hanging over the edge. Using a lightweight, you can control comfortably and slowly lift the wrist upward and return to the starting position.
Then you can move in the opposite direction to work the other group of muscles.
The amount of resistance should be right for the individual. Rehabilitation programs generally start with tolerable loads and increase resistance progressively rather than prescribing a single weight for all.
4. Rotate continuously.
The forearm and wrist also rotate during the course of daily activities.
With your elbow supported and your forearm in a comfortable position, slowly rotate your hand so that your palm faces down and then up.
The movement should be smooth and without pain. If you have persistent pain, numbness, or weakness, stop and see a professional.
Your daily habits matter.
Exercise is just one aspect of wrist health.
For those who type or use the phone for long periods, it may be helpful to change positions regularly rather than keeping the wrist in the same position for hours.
Breaks, changing activities, and listening to pain can help take the unnecessary strain away.
Old injuries deserve special attention. A person who had a serious wrist injury years ago should not assume that, just because they have no symptoms now, there will never be a problem later.
At the same time, wrist pain should not be automatically attributed to aging. Many things can cause persistent pain, swelling, stiffness, weakness, numbness, or reduced movement that may need medical assessment.
The objective is not that the wrists become bulletproof. It is to maintain strength, mobility, and function for as long as possible.
After all, most people don’t realize how much they rely on their hands and wrists until something stops working properly.
This article is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare professional.
