Darn My Hand and Wrist Hurt From Gaming!

It is important to understand many of the muscles of the wrist and hand originate in the forearm. You do not need to know the specific names or functions, but you will be well served to apply massage to the muscles on the front and back of the forearm.

You may also massage the palm side of the hand (palm, fingers, and thumb). Use the air-filled attachment.

If painful, you may do cross-fiber friction massage over tendons at the base of the thumb (extensor pollicis brevis, abductor longus = De Quervain’s tenosynovitis.

Use the following guidelines to choose the appropriate attachment:

a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness.

b. Small Round Head attachment: Less aggressive to moderate. Great for tendonitis or tenosynovitis if used sideways. (Big & Small Round Head)

c. Air-filled (Pneumatic) attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for the palm of the hand and the palm side of the fingers.

d. Bullet Head attachment: Aggressive. May be helpful with treating trigger points or knots in the forearm.

e. Plastic Flat Head attachment: Moderate. Good on the IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). Great for tendonitis if used sideways.

f. Steel Flat Head. (Can be heated up or cooled down prior to use). Moderate to Aggressive.

g. Knobby Attachments: Generally, for larger muscles. More aggressive.

h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon.

This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/

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