In this Article, I’ll show you the tutorial How to Wrap a Wrist Professional in 2020 There are many causes of wrist pain such as muscle strain or sprains during a collision, due to a medical condition such as arthritis and carpal tunnel syndrome, or because your wrist is overworked when you play sports. like bowling and tennis. Tendonitis and fractures also hurt the wrist.
A wrist wrap with other basic care measures can help relieve pain and support healing. For more serious injuries, you may need a splint or even a cast if the bone is broken. Tape or wrap your wrist is also a measure that people often use to prevent injuries when playing some sports.
Part 1 – Wrap Injured Wrist
Wrap your wrist.
The wrap technique must create compression that minimizes swelling and pain, while limiting movement to stabilize the wrist, enabling the injury to heal faster.
- Use elastic bandages to compress and protect your wrist. Start bandaging at the point furthest away from the heart.
- This is done to prevent the furthest part of the limb (in this case, the arm) from swelling.  The compression force when bandaging promotes flow in the lymphatic system and veins to the heart.
Start wrapping at hand.
- Wrap the first loop around the fingers, just below the knuckle and cover the palm of the hand.
- Pass the tape between your thumb and index finger, wrap a few times around your wrist, and continue wrapping toward your elbow.
- The purpose of wrapping from the hands up to the elbows is to provide the best stability, accelerate healing and avoid further wrist damage.
- Each rear cuff covers 50% of the previous loop.
- After wrapping up to your elbow, continue to wrap back toward your hand. This may require more than one ribbon.
- A minimum of an 8-ring loop should pass through the space between the thumb and forefinger.
Fixed bandage elastic.
- Use the staple tape attached to the tape or the self-adhesive end to secure this end to the tape firmly on the forearm.
- Check the warmth of your fingers to make sure you are not too tight. The fingers must be still shaking and there is no place numb, feel the bandage is not too tight. Remember to only wrap but not so tight that it cuts off blood circulation.
Remove the tape.
- You should remove the bandage whenever you need to apply ice to the area.
- Do not leave the bandage while sleeping. For some injuries, your doctor will show you how to fix your wrists while you sleep, so follow their instructions.
Continue wristband over the first 72 hours.
The bandage may take up to six weeks to ensure healing.
- Keeping a wrist bandage during this time will allow you to slowly resume your activity, supporting the injury so it does not hurt further.
- 72 hours after injury the risk of swelling is not much.
Use a different wrap technique when needing to work again.
There is a wrap technique that can provide greater wrist stability and allow you to do some minor movements when the wound is getting better.
- Start the elastic bandage at the position above the injury, that is, toward the elbow. Wrap it around two to three times.
- The next cuff moves across the injury, and you must wrap around the position just below the injury, close to the hand. This method of wrapping creates more stability for the injured wrist, that is, the position between the two bandages.
- Wrap at least two 8-ring cuffs between your thumb and forefinger, fix each figure 8 with an additional cuff around your wrist.
- Continuing to wrap backward towards the elbow, each cuff on the forearm should cover 50% of the previous cuff.
- Reverse and wrap back toward your hands.
- Fix the endpoint with a pin clip or use the self-adhesive end of the elastic bandage.
- Wrist injuries can be best stabilized by wrapping them from fingers or palms to elbows. You may have to use more than one elastic bandage to properly wrap.
Part 2 – Injured Wrist Treatment
Treatment at home.
You can treat minor injuries like muscle strain or sprains yourself.
- Muscle strain is an excess of muscles or tendons that connect muscles to bones.
- A sprain occurs when the ligament is excessively stretched or broken. Ligaments connect bone to bone.
- Symptoms of muscle tension and sprain are very similar. The wound is usually sore and swollen, and you can only move around limiting your joint or injured muscle.
- Bruising is a fairly common sign of a sprain, and sometimes you hear a “popping” sound at the time of the injury. Muscle tension is related to muscle tissue, so sometimes it can lead to muscle spasms.
Apply the R-I-C-E method.
Both muscle tension and sprains respond well to this treatment.
R I C E stands for the initials of the words Rest, Ice, Compression and Elevation (Rest, Cold, Ice, and High)
Allow your wrists to rest.
- Try not to use your wrist for several days to allow the recovery process to take place. Rest is the most important of the four steps of the RICE method. 
- Resting your wrists means avoiding hands-free activities. Absolutely do not use your wrist to do anything if possible.
- Do not use an injured hand to lift objects, do not twist the wrist or hand and do not bend the wrist. It also means that you cannot write or work on a computer, depending on the severity of the injury.
- To make sure your wrist is resting, you should buy a wrist brace, which is especially important if you have a tendon injury. Support braces keep the wrists in place and provide the stability needed to avoid further injury. Wrist braces are available at many drugstores.
Apply cold compresses.
- When applied ice, cold heat penetrates the outer skin and deep into the soft tissue inside.
- Lowering temperatures reduces blood flow to the area, thereby reducing swelling and inflammation.
- You can put ice in a cold pack, use a bag of frozen fruit or use a different type of ice pack. Wrap an ice pack or frozen tuber in a cloth or towel, dont apply the frozen object directly to the skin.
- Apply for 20 minutes each time, then rest for 90 minutes to allow the temperature to warm to room temperature. Repeat this procedure as many times as possible, at least two or three times daily for the first 72 hours after your injury.
Bandaging may help limit swelling, provide a moderate amount of stability and prevent painful movements.
- Using elastic wrap, start wrapping around your fingers or hands until your wrists, and continue wrapping toward your elbows. For best stability and speeding up the healing process, wrap from your fingers and hands to your elbows.
- This is to prevent the furthest part of your arm from swelling while being wrapped.
- Each rear cuff should cover 50% of the previous loop.
- You should not wear bandages too tight and make sure no part of your body is numb.
- Remove the bandage whenever you need to compress the area.
- Do not leave the bandage while sleeping. For some injuries your doctor will show you how to fix your wrists while you sleep, so follow their instructions.
Elevating your wrist may help reduce pain, swelling and bruising.
Keep your wrist above your heart level when youre applying ice, before bandaging and at rest.
Continue wristband over the first 72 hours.
The bandage may take up to six weeks to ensure healing. Maintaining a wristband during this time will allow you to slowly resume your activity, supporting the injury so that it does not hurt further.
Start working again.
Start slowly and slowly restore the normal motor activity to your wrist.
- During exercise to restore your motor skills, this may be a bit uncomfortable, which is normal.
- Try taking nonsteroidal anti-inflammatory drugs such as Tylenol, Ibuprofen or Aspirin to relieve pain if needed.
- You should avoid or approach slowly any activity that causes pain.
- The effects of injury on each person are different, so your recovery time can range from four to six weeks.
Part 3 – Wrap your wrist to play sports
Prevent excessive stretching and excessive folding.
Wrap your wrist when playing sports primarily to avoid the two most common wrist injuries: excessive stretching and excessive flexing.
- Excessive stretching is the most common injury, occurring when you extend your hand to support yourself when you fall and touch the ground with your hand open.
- This type of fall causes the wrist to bend backward to support the body mass and the impact of the fall. This is the case leading to excessive stretching injury.
- Excessive bowing occurs when the back of your hand touches the ground to support your body when you fall. This grounding causes the wrists to bend too much into the inside of the arm.
Wrap your wrist to prevent excessive stretching.
Excessive stretching is common in some sports, and athletes often have to wrap their wrists to prevent excessive stretching or re-injury.
- The first step when wrapping your wrist against stretching is to use an inner bandage.
- Internal wrap is a slightly sticky tape used to protect the skin from irritation caused by stronger adhesives contained in medical and sports tape products.
- Internal bandages are produced in a standard width of 7 cm, with various colors and surface roughness to choose from. Some bandages are thick or have a foamy surface.
- Start wrapping the padding about a third away from your wrist to half the length from your wrist to your elbow.
- Wrap force is enough, not too tight. Wrap around the wrists and pull up to the hands, at least crossing between the thumb and forefinger once. Continue wrapping back into the wrist and forearm area, wrapping more laps around the wrist and forearm.
Fixed anchor of gaskets.
Use medical or sports tapes of a standard width of nearly 4 cm, attach multiple pieces of anchor tape to hold the tape in place.
- Anchor tape is a piece of tape that wraps around the wrist and extends a few centimeters to hold itself in place.
- Start wrapping anchor tape around the packing tape closest to your elbow. Continue to attach the anchoring tape to the dressing along the wrist and forearm.
- The tape that passes over your hand should also be anchored with a longer bandage and wrapped in the same way as the cuff.
Start wrapping wrist.
Use medical or sports tape of a standard width of nearly 4 cm and start wrapping at the position closest to the elbow, then wrap continuously with a single bandage. Continue removing another roll if the first tape is not enough.
- Wrap it in the same way as a bandage, including wrapping it over the gap between the thumb and forefinger repeatedly.
- Continue wrapping until all the sealing position and the edge of the anchor tape are covered.
Additional fan-shaped ribbon.
The fan-shaped band is the core, which not only enhances the overall wrap structure, but also provides stability to the wrist position to prevent injury.
- Called a fan, but in fact it looks like diagonal lines, similar to a bow. First cut a long piece of tape the distance from the palm of your hand to a third of the forearm.
- Gently tap the tape over a clean, flat surface. Cut another piece of the same length, pasting across the middle of the first paragraph at a slightly slanting angle.
- Continue cutting a similar piece of tape and paste symmetrically with the tape pasted through the first one, with the same slightly slanting angle. The result is a piece of ribbon like a bow.
- Apply an additional tape directly on the original tape to increase fan rigidity.
Put a fan-shaped bandage on your hand.
Place one end of the fan on your palm, gently bend your hand to a slightly folded position and fix the other end of the fan along the inside of your wrist.
- You must not bend your hands too tightly inward, as this will affect your ability to use your hands while playing sports. By wrapping your hand in a slightly folded position, you can still use it, but it is tightly wrapped to prevent excessive stretching.
- After you have pasted the fan-shaped tape, you need to wrap the last layer of tape to hold the fan in place.
Prevent excessive folding.
The wrist wrap technique that prevents excessive folding follows the same steps as an anti-stretch wrap, except for the position of the fan-shaped bandage.
- The fan-shaped tape is created in a similar way, resembling a bow.
- You then place it on the outside of your hand, then the hand bends at an angle slightly in the direction to open it. Fix the other end of the fan at a position that has crossed the wrist, above the outside of the forearm where the bandage is.
- Fix the fan in the same way as when stretching, by wrapping your wrist with a continuous bandage. Make sure all fan heads are securely glued.
Use wrap less restrictive.
In some cases, you only need to wrap your wrist slightly.
- Wrap a bandage around your hand, along the knuckles and pass between the thumb and forefinger.
- Wrap a second bandage just below the wrist, toward the elbow.
- Paste two X-shaped diagonal strips onto the outside of your hand, with the ends of one side X pasted into the padding tape that goes between your thumb and forefinger, the other ends on the tape The cushion is on the forearm.
- Make a similar X-shaped tape taped to the inside of your hands, wrists, and forearms.
- Use bandages that begin to wrap in the forearm position with multiple cuffs around the wrist. Next, wrap in an X-shape diagonally by crossing between your thumb and forefinger, then wrap it around your hand along the knuckles, and wrap it back to your wrist.
- Continue wrapping to create an X-shape on the inside and outside of the hand, fixing to the wrist and forearm after each dressing.
- Then you use anchor tape made from medical or sports tape with a standard width of nearly 4 cm. Apply anchor tape starting at your forearms and moving up to your hands. Paste in the same manner as you would with a pad.
- After the anchor tape has been applied, begin wrapping the tape continuously in the style of the previous sealing tape.
- All tape-covered locations must be covered with tape, as well as the ends of the anchor tape.
Part 4 – Seek Medical Interventions
Make sure the wrist is not broken.
If your wrist breaks, you need immediate treatment. In this case, you may experience the following symptoms:
- The pain becomes more intense when you try to hold or squeeze something.
- Swelling, tightness, difficulty moving your hands or fingers.
- Pain when touched and pain when applied with force.
- Numbness at hand.
- Distortion is noticeable, that is, the hand is bent at an abnormal angle.
- In severe fractures, the skin may tear and bleed and the bone may be protruded.
Do not delay treatment.
Delaying treatment of a broken wrist can adversely affect healing.
In addition, delaying treatment may prevent the wrist from restoring normal motor skills, as well as the ability to hold and hold objects.
The doctor will examine the wrist, do imaging tests such as X-rays to determine if the bone is broken.
Watch for signs of boat fractures.
The boat bone is shaped like a boat outside the bones in your wrists, right next to your thumb. There is no obvious sign of this fracture, the wrist does not appear to be deformed and is only slightly swollen. Symptoms of boat fracture include:
- Pain and tenderness when touched.
- Hard to handle.
- Less pain after a few days, then a dull ache.
- Severe pain when applying pressure to the tendons between the thumb and hand.
- If you have these symptoms, you should see your doctor for an accurate diagnosis. You should be examined by a medical professional because the signs to diagnose boat fractures are not always clear.
Get medical attention for severe symptoms.
If you have a bleeding, swollen wrist or severe pain, seek medical attention as soon as possible.
- Other symptoms that may also require medical attention include pain when trying to turn the wrist, moving hands or fingers.
- Seek medical attention immediately if you are unable to move your wrist, hand or finger.
- If you initially think the injury is minor and treat it at home on your own, but then the pain and swelling continue for days, or if symptoms worsen, you should go to the hospital for a checkup.
Part 5 – Preventing Wrist Injury
Provide calcium. Calcium strengthens bones.
The average person needs at least 1,000 mg of calcium daily. For women over the age of 50, the minimum recommended amount of calcium is 1200 mg per day.
One of the main causes of a wrist injury is falling forward and supporting the body with your hand.
- To prevent falls, wear suitable shoes, and the passageway and entrance hall are always well lit.
- Install handrails along steps or areas with uneven walkways.
- Consider installing handrails in the shower room and on both sides of the stairs.
Use ergonomic equipment.
Ergonomic is a science that specializes in the design of workplace equipment in such a way that it is comfortable, safe, and effective when using it. Therefore, if you often work in front of a computer, it is recommended to buy an ergonomic keyboard and mouse pad designed to let your wrists work naturally.
Take frequent breaks and arrange your desks so that your arms and wrists are in a relaxed position.
Wear suitable protective equipment.
- Remember to wear protective wrist injury protection if playing a sport that requires a lot of wrist exercise.
- Many sports have a high risk of causing wrist injuries. Wearing suitable protective equipment to shield and support the wrist can minimize this risk and sometimes prevent injury.
- Sports that often cause wrist injuries include roller skating, snowboarding, skiing, gymnastics, tennis, soccer, bowling and hockey.
Improve muscle health.
Regular stretching and strength training can help prevent injury.
- If you regularly exercise to tone your muscles, you can safely participate in your favorite sports.
- Consider working with a sports coach. To avoid injury or re-injury, you should practice with a coach to develop your body scientifically, participate in your favorite sport that minimizes the risk of injury.