If you are a cheerleader or power tumbler, you have probably experienced some kind of wrist pain in your career. That pain could have been acute or chronic but was most likely due to one of three reasons; over use, improper technique, or lack of flexibility and strength. We will cover causes on a different day, today we are going to look at prevention/treatment for wrist pain. Please remember that all serious injuries should be addressed by a physician and these are just suggestions to help with wrist pain related to cheer and tumbling activities.
If you are an athlete you should know about this technique. ICE, ICE, ICE in order to reduce the pain in an area apply ice or a cold compress to the area for 20 minutes and remove. You should repeat this process multiple times during the day. Also do not just ice when you have pain, if you have a hard night of practice and you have a history of wrist pain make sure to ice as a preventative measure.
Strengthening and stretching will also help reduce wrist pain. Make a stress ball with a balloon and flower. Place some flower in a balloon and tie it off, squeeze the balloon multiple times until you start to feel fatigue in your forearm then switch hands and repeat 3 times. You can also grab two large soup cans that you can hold, one in each hand, sit in a chair and rest your arms on your knees so that your wrists can move freely. Rotate the cans side to side and then flex and extend your wrists. Do this 3 times to fatigue.
After practice or completing strengthening exercises take the time to stretch out your wrists. The easiest way to stretch your wrists is to get down on your hands and knees with fingers facing away from you knees with palms down. Start off by slowly leaning forward until you feel a good stretch and hold, then rotate your hands 90 degrees outward and lean side to side hold each stretch. Rotate your hands another 90 degrees so that your fingers are facing your knees and lean back till you feel a good stretch. Flip your hands over to palms up and repeat the stretches. Remember stretch should not cause pain.
Lastly when all else fails and your wrist pain continues. Reduce your activity and pressure on your wrist to allow them to heal, we know this can be hard for athletes to do but sometimes is the only way to let your body recover. If you need to take time off, this is when you should take the time to see a doctor and follow the doctor’s orders.