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...
More Cool Stuff You'll Like

How to Keep Your Feet Healthy On and Off the Field

Sports Destroy Your Feet: Steps to Take for Healthy Feet on and off the Field By Jim Carpentier, CSCS Size, strength, speed, flexibility and endurance...

The 8 Most Dangerous Exercises for Your Shoulders

The Future of Sports Injury Rehabilitation

3 Ways to Prevent the Most Common Hockey Injury

Prevent ACL Injuries With This Hamstring-Focused Workout

2 Ways to Fix Anterior Pelvic Tilt

4 Strategies to Prevent Tommy John Surgery

How to Treat Piriformis Syndrome

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Connective Tissue: The Key to Preventing ACL Injuries

6 Ways to Prevent Common Sports Injuries

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

Evan Gattis's Protection-Enhanced Catcher's Helmet

4 Sports Massage Techniques to Relieve Tight Muscles

Tips for Working Out With a Hand or Arm Injury

Predicting the Impact of DeMarco Murray's Hand Injury

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

3 Reasons to Correct Your Weak Links to Prevent Common Injuries

3 Causes of Recurring Hamstring Injuries

How to Bench Press With a Shoulder Injury

7 Ways to Fix Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

How to Prevent Injuries With 3 Yoga Poses

Why Strengthening This Muscle May Fix Knee Pain

Coaches: Prevent Injuries With the Recovery Management Tool

Will Joel Embiid Be Able to Succeed in the NBA?

10 Ways to Fix Back Pain

How to Prevent Baseball Injuries During the Off-Season

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

5 Bodyweight Exercises to Prevent Baseball Injuries

Pectoral Tendon Ruptures and Injury Prevention

6 Simple Tips to Prevent Knee Injuries

6 Steps for Recovering From a Season-Ending Injury

How to Fix Anterior Pelvic Tilt

Achilles Tendon Ruptures: Prevention and Recovery

Outsmart Injury With These 4 Predictive Tests

How to Train With Running Blisters

The Secret Weapon Powering Stephen Curry's Resurgence

What You Need to Know About Tiger Woods' Back Injury

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

Impressive Advances in ACL Rehab

5 Exercises to Prevent ACL Tears