Home Remedies for a Sprained Wrist | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Treat Your Sprained Wrist at Home

August 11, 2013 | Jim Carpentier

Must See Sports Injuries Videos

Did you sprain your wrist during football blocking drills or by falling on the soccer turf during pre-season practice? A sprained wrist can hamper your abilities in just about any sport, but you can treat you sprained wrist by following these home remedies.

How to Treat a Sprained Wrist

Ice Applications/Ice Massage

Health professionals generally recommend ice as the standard first course of treatment for sprains, strains and swelling. Four to six ice applications lasting 10 to 15 minutes during the first 24 to 48 hours can reduce inflammation and pain.

An ice massage may even be more beneficial. Fill a paper cup with water, freeze it, then slowly massage around the injured wrist, peeling off the paper around the cup as the ice melts.

Mustard Plaster

A mustard plaster increases blood flow to the sprained area to aid the healing process. Make the plaster with three or four tablespoons of flour, two or three tablespoons of dry mustard and enough warm water to form a paste to spread around your sprained wrist. Leave the plaster on for approximately 20 minutes. Repeat twice daily following the initial ice applications.

Cayenne Pepper

Capsaicin, the active ingredient in powdered cayenne pepper, effectively relieves pain and enhances healing. Mix one tablespoon of cayenne pepper with one tablespoon of olive oil, and spread it over the sprained wrist for about 20 minutes. Repeat the treatment a few hours later.

Epsom Salt in Warm Water

Mix a cup of Epsom salt in a small pot of warm water and soak your injured wrist for 10 to 15 minutes. Epsom salt enhances blood circulation and lessens inflammation. Shorten your recovery time by soaking your wrist in the warm salt water twice  a day.

Nutrition

Staying hydrated is perhaps the best anti-inflammatory guideline. Drink water between meals and eat water-based fruits and vegetables.

Cross-Transfer Wrist Exercises

While your sprained wrist heals, promote active recovery by exercising the opposite (healthy) wrist (known as the cross-transfer recovery approach). Dumbbell Wrist Curls, Extensions and Tennis Ball Squeezes for the healthy wrist promote blood flow throughout the body, which helps to hasten the healing process.

Read more:

Topics: REHAB
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Margus Hunt Benches 385 Pounds for Five Reps
Views: 18,578,295
Dwight Howard Stays in the Gym All Night
Views: 3,518,162
Antonio Brown Juggles 3 Footballs
Views: 1,085,272

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

How to Bench Press With a Shoulder Injury

The bench press, with the squat and deadlift is one of the three main lifts in powerlifting and is arguably the most popular of the three in...

What You Need to Know About Tiger Woods' Back Injury

6 Simple Tips to Prevent Knee Injuries

How to Treat Piriformis Syndrome

Coaches: Prevent Injuries With the Recovery Management Tool

How to Keep Your Feet Healthy On and Off the Field

6 Steps for Recovering From a Season-Ending Injury

4 Sports Massage Techniques to Relieve Tight Muscles

Outsmart Injury With These 4 Predictive Tests

5 Exercises to Prevent ACL Tears

Pectoral Tendon Ruptures and Injury Prevention

Connective Tissue: The Key to Preventing ACL Injuries

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

5 Bodyweight Exercises to Prevent Baseball Injuries

Eliminate Elbow Pain with These 3 Methods

The Future of Sports Injury Rehabilitation

How to Fix Anterior Pelvic Tilt

5 Tips to Intelligently Train Through Lower Back Pain

2 Ways to Fix Anterior Pelvic Tilt

How to Train With Running Blisters

3 Ways to Prevent the Most Common Hockey Injury

10 Ways to Fix Back Pain

Prevent ACL Injuries With This Hamstring-Focused Workout

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Tips for Working Out With a Hand or Arm Injury

7 Ways to Fix Back Pain

4 Strategies to Prevent Tommy John Surgery

The Secret Weapon Powering Stephen Curry's Resurgence

6 Ways to Prevent Common Sports Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Prevent Injuries With 3 Yoga Poses

Predicting the Impact of DeMarco Murray's Hand Injury

The 8 Most Dangerous Exercises for Your Shoulders

Why Strengthening This Muscle May Fix Knee Pain

Achilles Tendon Ruptures: Prevention and Recovery

Impressive Advances in ACL Rehab

5 Things You Can Do to Prevent Muscle Injuries

Avoid Low-Back Pain With These 7 In-Season Exercises

Evan Gattis's Protection-Enhanced Catcher's Helmet

How to Prevent Baseball Injuries During the Off-Season

3 Causes of Recurring Hamstring Injuries