Wrist Tendonitis & Wrist Stretch

What is Wrist Tendonitis?

A form of Repetitive Strain Injury, which can be so painful, that it can totally incapacitate you! Wrist Tendonitis is tough to manage, but you CAN!

Why is it so painful?

Tendonitis is the irritation of the lining of the tendon and its sheath (which contains the lubrication to the joint). It’s not dissimilar to wearing a new pair of shoes for the first time and getting a raw rubbed area, on which a blister forms. Tendonitis can be extremely painful, like having shards of glass on an open wound.

What causes wrist tendonitis?

Using the mouse for prolonged periods of time can trigger RSI. Repeated use of the mouse causes muscle tension from the elbow to the wrist, and if left untreated, this will result in very tight muscles and inflammation of the joint.

How to avoid wrist tendonitis

Stretching your hands, wrists and thumbs daily is vital. If not, you will cause the injury.

What do you do if you already have it?

  • Prevention is always better than cure, but if you are already experiencing Wrist Tendonitis, try the following:
  • Use a forearm cushioned support. This will relax the forearm muscles and protect the tendons.
  • Upgrade your mouse. Try wireless, touch screens or the latest ergonomic solutions. Keep watching technology – voice recognition software could soon ‘fix’ ergonomic wrist issues!
  • Massage is particularly useful for this condition.
  • Wrist splints can help support the wrist at night.
  • Anti-inflammatory gels and Glucosamine Hydrochloride can be very useful.
  • Stretches, hand and finger exercises are vital

How to perform a stretch for wrist Tendonitis/ RSI.

  • Hold your fingers whilst straightening your arm.
  • Pull your fingers towards your body.
  • Hold for 30 seconds if you are age 55 or less, 60 seconds if older.


The forearms, wrist & fingers are made up of a mass of tiny muscles, tendons & ligaments….. DO NOT apply too much force or you will overstretch this area. A stretch is just that (a stretch!!), and is never about strength!


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