Sore Wrists? Try These Expert-Backed Ulnar Wrist Pain Treatments for Long-Lasting Relief

If your outer wrist feels sore and achy, you might chalk it up to arthritis. But that discomfort could be ulnar wrist pain, which affects the side of the wrist closest to the pinky finger.  And it can affect your ability to drive, swing a pickleball racquet or even brush your hair. The discomfort can become so intense that you avoid using your hand and wrist altogether. Thankfully, simple and affordable measures can provide lasting relief and help you return to activities you love. Here’s everything you need to know about ulnar wrist pain treatment.

Wellness

5 Stretches for Carpal Tunnel That Put an End to Wrist Pain

The condition can be caused by typing, texting, sewing and even rheumatoid arthritis

What is ulnar wrist pain?

“The forearm consists of two bones: the radius and the ulnar,” explains Devin Trachman, PT, DPT, MTC , a doctor of physical therapy and practicing physical therapist at Physical Therapy Central . “The ulnar side of your wrist is the side closest to your pinky finger. It’s called ‘ulnar’ wrist pain because the pain is on the side of the forearm that aligns with the ulnar bone.”

Although ulnar wrist pain typically occurs in and around the wrist near the pinky, Dr. Trachman says it can sometimes extend to the elbow and affect your range of motion.

Ulnar wrist pain often results from degenerative changes, injuries or growths like ganglion cysts , says Clayton Alexander, MD , a board-certified orthopedic surgeon at Mercy Medical Center specializing in elbow, hand and wrist surgery.

“Degenerative changes include arthritis , tendinitis and general wear-and-tear of the cartilage on the ulnar side of the wrist,” he notes. “You can also have traumatic injuries, like falls , ligament tears or cartilage tears, that cause ulnar wrist pain.”

Ulnar wrist pain treatment: How to ease the ache

Simple home treatment options for ulnar wrist pain relief include:

The RICE protocol

RICE stands for “rest, ice, compression and elevation,” says Nicole Lopez, MD , Clinical Chief in the Department of Orthopedics at Clara Maass Medical Center, an RWJBarnabas Health Facility. “Often this is sufficient to calm minor injuries that will ultimately resolve on their own.”

• Rest: Avoid using the affected wrist as much as possible for 24-48 hours.
• Ice: Apply an ice pack to the ulnar side of your wrist joint every two or three hours for 15-20 minutes. (Wrap the ice pack in a small towel to prevent skin irritation.)
• Compression: Wrap your affected wrist with compression tape or wear a wrist brace. If you opt for a brace, “choose one that doesn't restrict the motion of the fingers,” Dr. Alexander says. “Also, make sure your brace has a hard component, like a metal or plastic stay. This restricts wrist motion and works better than just a soft brace.” One to try: Armstrong America wrist brace with inner metal splint
• Elevation: Try to keep your affected wrist at or above heart level, which reduces swelling. A sling can help.

Wellness

The Best Rheumatoid Arthritis Self-Care Tips To Soothe Painful Joints and Improve Mobility

You may have felt great last week, but today your rheumatoid arthritis (RA) has flared, leaving your joints swollen, tender and sore. This is the unpredictable reality many people with rheumatoid arthritis face. The condition affects your entire body, causing joint damage, pain and stiffness. That’s why the most effective rheumatoid arthritis self-care involves more […]

Driving a certain way

Everyday activities like driving may worsen ulnar wrist pain, but ergonomic adjustments can help.  Dr. Trachman recommends placing your hands at the 9 o’clock and 3 o’clock positions on the steering wheel.

“This grip allows for reduced strain on your wrists while maintaining good control of the steering wheel,” she explains. “Make sure your wrists are straight and in line with your forearms, not bending the wrists and putting excess pressure on them. Also, have a relaxed grip—no clenching the wheel!”

Creating an ergonomic workspace

“I recommend adjusting your chair so that your desk is at or just below elbow height when seated,” Dr. Trachman says. “If your desk is too high, it can increase tension in your shoulders from having to raise them to reach. If it’s too low, it can require unnecessary wrist flexion and ulnar deviation,” which can make ulnar sided wrist pain worse.

“Similarly, keep your wrists in a neutral position to avoid bending them,” she adds. “[Your] mouse should be kept close to the keyboard so that your elbows can remain at a 90-degree angle, reducing strain on your wrists and forearms. Curve your fingers over the keys so they don’t have to strain or stretch. And take breaks frequently––at least every hour.”

What to do if ulnar wrist pain persists

Most mild cases of ulnar wrist pain improve with time. However, if your symptoms continue for more than a week or worsen, request an appointment with your doctor.

“There are so many things that can cause ulnar wrist pain, we call it the black box of hand surgery,” Dr. Alexander says. “That’s why it’s so important to seek treatment early, especially if you’re not getting better with nonoperative care.”

Keep reading for more pain management tips!

6 Stretches for Upper Back Pain and Neck Pain That Ease Aches Naturally

How To Soothe Inner Elbow Pain in 2 Easy Steps: Expert Tips for Lasting Relief

4 Ways To Relieve Ball of Foot Pain, Plus the Best Cushioned Shoes

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .