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, 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...
Must See
Michael Jordan: Mind of a Champion Michael Jordan: Mind of a Champion
Views: 548,240
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,499,378
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,704,762

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,016,699
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,631
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,354
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

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,362
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,004
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

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

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

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Megan Rapinoes Secret to Staying Healthy

Megan Rapinoe

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

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

How to Train With Running Blisters

How to Train With Running Blisters

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

Outsmart Injury With These 4 Predictive Tests

Outsmart Injury With These 4 Predictive Tests

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

4 Strategies to Prevent Tommy John Surgery

4 Strategies to Prevent Tommy John Surgery

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

How to Prevent Injuries With 3 Yoga Poses

How to Prevent Injuries With 3 Yoga Poses

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Pectoral Tendon Ruptures and Injury Prevention

Pectoral Tendon Ruptures and Injury Prevention

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

YardBarker