Composite fist
Make a full fist slowly, then open fully.
- 10 times
- 3 times a day
Should feel: Full movement Should not feel: Catching that hurts
Home / Patient library / Exercise sheets / Sheet 26
Wrist exercises for little-finger-side pain
Hand & wrist · Pain on the little-finger side of the wrist
How to use this sheet. If we gave you a wrist splint, wear it as we advised and take it off only for these exercises. If the splint stops the forearm turning, keep it on and do only the first exercise until we tell you. Keep the wrist straight, in line with the forearm, and move slowly within comfort. Avoid: bending the wrist towards the little finger under load, wringing out clothes, twisting open tight lids, and pushing up from the floor or a chair with this hand. Start the three pressing exercises (the last three on this sheet) only when the pain has settled. Grip strengthening starts later, when we tell you.
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Forearm rotation
Elbow tucked in, turn the palm up and down slowly.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Clicking with pain
Wrist bending up and down
Sit with the forearm resting on a table and the hand over the edge, palm down. Slowly lift the hand up, then lower it down, only as far as is comfortable. Keep the hand pointing straight ahead; do not let it drift towards the little finger.
- 10 times
- 3 times a day
Should feel: Easy movement at the wrist Should not feel: Sharp pain or clicking on the little-finger side
Isometric wrist extension
Press the back of the hand upwards against the other hand without moving.
- Hold 10 seconds
- 10 times
- 2 times a day
Should feel: The forearm working Should not feel: Pain
Isometric wrist flexion
Rest the forearm on the table, palm facing up and wrist straight. Put the other hand on top of the palm. Press the palm up into the other hand without letting the wrist move.
- Hold 10 seconds
- 10 times
- 2 times a day
Should feel: The forearm working Should not feel: Pain
Isometric forearm turn
Sit with the elbow bent and tucked in, wrist straight. Hold the hand of the painful wrist with the other hand and try gently to turn the palm up, then down, without letting it move.
- Hold 5 seconds
- 10 times
- 2 times a day
Should feel: The forearm working Should not feel: A clunk or pain on the little-finger side of the wrist
Stop and telephone us if
- The wrist clicks, catches or gives way, or keeps clunking
- You have a fever, or the wrist becomes very warm, red or swollen
- You have a bad fall or injury, the forearm becomes very painful or looks bent, or you cannot use the hand
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.