Wrist Pain: 5 Improvements to daily life when suffering it
Joint pain is one of the approximately 35 symptoms associated with peri/menopause. Wrist pain in particular, plagues a lot of women, whether they connect it to this stage in their life, or not. It is also one of the symptoms that responds particularly well to lifestyle changes.
The wrist joint is a complex structure that is responsible for a wide range of movements, such as gripping, twisting, and turning. Unfortunately, due to the unique anatomy of women's wrists, they are more susceptible to developing pain and injury in this area.
One of the main reasons why wrist pain is so prevalent in women is because of our hormonal makeup. We tend to have smaller bones and joints, which can make them more prone to developing arthritis and other degenerative conditions. Additionally, women have a higher percentage of body fat especially in relation to muscle mass, which can lead to an imbalance in the distribution of weight and pressure on the wrists.
Our daily activities often involve repetitive motions, such as typing, writing, or cooking, which can put a strain on the wrists over time. In addition, as the body undergoes significant changes during the perimenopause transition, the wrists may become inflamed or swollen, leading to significant discomfort.
Joint pain, as we age, is usually worse in the morning when joints are stiff from disuse overnight, but tends to improve as the day progresses and movement increases.
Estrogen naturally acts as an anti-inflammatory so its decline in perimenopause and menopause means that our body is less resilient towards pain that arises from swelling in joints or the loss of connective tissue (osteo-arthritis).
Hormonal changes can put women at greater risk of getting carpal tunnel syndrome, the worst manifestation of wrist pain. In some postmenopausal women, the wrist structures become enlarged and can press on the wrist nerve.
While all these factors sound depressing, let’s focus on what you can do to minimize pain, keep the joint healthy and maintain your regular activities.
Focus One: Maintain your range of MotionWhen any joint hurts, it’s natural to keep the movements small or immobilize the area with a splint. Maintaining range of motion through gentle stretching and exercise can help improve joint flexibility and prevent further damage. When you move your joints, you increase blood flow, which helps to nourish the joint tissues and reduce inflammation. Exercise also helps to build muscle strength, which can support and protect the joints.
Focus Two: Scroll smarterIn pregnancy, there is a condition called DeQuervain’s syndrome which is caused by a hormonal imbalance and later postpartum, an overuse of the thumb. Similarly if you are going through new hormonal changes and are going to scroll through our blog, the Vitelle app or other popular apps, it helps if you switch things up and use your index finger more. At least, switching to your non dominant hand, might improve the usage time and distribute the strain more evenly.
Focus Three: Add anti-inflammatory foods and supplements to your dietOne of the best homeopathic reliefs, is arnica, which can be applied as a gel or taken orally in the form of homeopathic sugar pellets. Omega-3 fatty acids are essential fatty acids that can help reduce inflammation in the body. Good sources of omega-3s include fatty fish such as salmon, sardines, and tuna, as well as nuts and seeds such as flaxseed, chia seeds, and walnuts. Turmeric contains a compound called curcumin, which has potent anti-inflammatory properties. You can add turmeric to your meals or take a supplement to help reduce joint pain and inflammation, plus adding more pepper to your diet increases the absorption significantly. Ginger is another spice that has anti-inflammatory properties and may help reduce joint pain. You can add fresh ginger to your meals, drink ginger tea, or take a ginger supplement. Green tea contains antioxidants called catechins, which have anti-inflammatory effects. Try replacing your second or third coffee with matcha. Probiotics are beneficial bacteria that live in your gut and can help reduce inflammation throughout the body. You can get probiotics from fermented foods such as yogurt, kefir, and kimchi, or by taking a probiotic supplement.
Focus Four: Use cold immersion to get into the deeper structures of the jointFor temporary relief of symptoms and general reduction of inflammation in the body, you can try submerging the entire hand and wrist in ice cold water or do regular cold immersion through cold showers or ice baths. Submerging the wrist, means that the cold can permeate more than just the topical layer of where you place an ice pack and bring inflammation down temporarily. Cold immersion as a whole is also a powerful stress reliever, which combats inflammation in the body and aids your metabolic health.
Focus Five: Do a set of “pianist” exercisesPianists use exercises to warm up the joints before they play. These few exercises will help you keep your wrists supple, maintain range of motion and relieve discomfort.