Chronic Wrist Instability

1. Do you feel pain here?

This condition typically presents as localised pain and tenderness over the ligaments on the dorsal (back) or ulnar (pinky side) regions of the wrist.
You might experience occasional swelling and a feeling of the wrist "giving way." Pain can also be accompanied by a clicking or popping sensation during wrist movement.

2. Do these activities cause pain?

Typing, lifting, gripping, pushing, and any movement that places stress on the wrist can result in pain proportional to the severity of the instability.
Pain is usually present when starting an activity or warming up and may subside during the activity, but it often flares up again after the activity.

3. Does this hurt?

Gently and carefully perform the Dorsiflexion and Ulnar Deviation Test: Bend your wrist backward and toward the pinky side. Does this cause pain or discomfort?
Try lifting a light object or performing a push-up position on your hands. If lifting your hand or bearing weight causes pain or a feeling of instability, it may indicate wrist instability.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Chronic Wrist Instability occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Breaking Down the What, Why, and How of Chronic Wrist Instability

Picture this: you're enjoying a game of tennis or simply working at your desk when a sudden twinge in your wrist disrupts your day.

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- Description: Engage in exercises that include balance training on an unstable surface, such as using a balance board or foam pad, and performing wrist-specific proprioceptive exercises.
- Benefit: Improves joint stability and reduces the risk of further injury by enhancing the wrists ability to sense its position and movement.
- Reference: Hagert, E. (2010). Proprioception of the wrist joint: a review of current concepts and possible implications on the rehabilitation of the wrist. Journal of Hand Therapy, 23(1), 2-17. [Link to Article]
- Description: Use an object to “roll-out” the wrist, or hold your arm out with the palm facing up, and use your other hand to gently push the fingers and palm downward to stretch the wrist flexors.
- Benefit: Improves wrist flexibility, reduces muscle tension, enhances circulation, and helps maintain range of motion, especially after immobilisation.
- Reference: Anggriawan, N., Kushartanti, W., Choeibuakaew, W., & Yuniana, R. (2022). The development of self-healing model with massage therapy and exercise therapy for a wrist injury. Jurnal Keolahragaan, 10(1), 9-20. [Link to Article]

- Description: Use light dumbbells, a stress ball, or a specialised tool to strengthen the muscles of the forearm.
- Benefit: Strengthens the muscles, and reduces muscular imbalance, around the wrist. Enhancing stability, control, and reducing injury risk.
- Reference: Szymanski, D. J., Szymanski, J. M., Molloy, J. M., & Pascoe, D. D. (2004). Effect of 12 weeks of wrist and forearm training on high school baseball players. The Journal of Strength & Conditioning Research, 18(3), 432-440. [Link to Article]
- Description: Use a massage tool to aid myofascial release at the forearm and wrist, as well as manual static stretches to help avoid stiffness at the wrist.
- Benefit: Increasing wrist mobility can help reduce risk of ligament sprain.
- Reference: Weiss, E. (2008). Hand and Wrist Injuries. Essential Sports Medicine, 77-94. [Link to Article]

Products for Chronic Wrist Instability

ZlaantBar - Resistance Flexbar for the Wrist & ElbowR 795.00

Elevate your fitness journey with the ZlaantBar, a meticulously crafted exercise tool designed to enhance your grip strength, forearm function, and upper extremity stability. Wh...

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Sprints for Chronic Wrist Instability

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of Chronic Wrist Instability. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with Chronic Wrist Instability.

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

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Testimonials

I found it super easy working with the products. The Zorb has helped me relieve tension in my foot. The ZlaantBar is my favourite product because it’s helping me strengthen my elbow, it also took away a weird pain that came up during the season.

Suleiman Hartzenberg

Stormers Rugby Player

Given the position I play, I do a lot of overhead throwing, so the flexbar really helps keep my joints strong along with my usual shoulder rehab, especially my elbows and wrists.

JJ Kotze

Stormers Rugby Player

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