How to Treat Your Sprained Wrist at Home

August 11, 2013 | Jim Carpentier

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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.

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Topics: REHAB
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...

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