Wrist sprains
In street soccer, it is extremely common to sustain a wrist sprain. A wrist sprain is when the ligaments are overstretched or torn. There are 3 grades of wrist sprain. Grade 1 is where the ligaments are overstretched, causing minor pain. Grade 2 is where the ligaments are partially torn, causing pain and range of movement is restricted. Grade 3 is where the ligaments are completely torn, and surgical repair is required.
In street soccer, it is extremely common to sustain a wrist sprain. A wrist sprain is when the ligaments are overstretched or torn. There are 3 grades of wrist sprain. Grade 1 is where the ligaments are overstretched, causing minor pain. Grade 2 is where the ligaments are partially torn, causing pain and range of movement is restricted. Grade 3 is where the ligaments are completely torn, and surgical repair is required.
Cause
1) Using wrist to break your fall. When the player loses his balance and when he falls, it is a natural reaction to stick out the arm to break a fall. If the landing impact is too great for the wrist to take, it may cause the ligaments to be stretched or torn.
2) In HCI, most keepers do not play with gloves. Keepers have to block shots with their hands in extremely close range. Thus, the impact of the ball might also cause minor sprains to the hand.
1) Using wrist to break your fall. When the player loses his balance and when he falls, it is a natural reaction to stick out the arm to break a fall. If the landing impact is too great for the wrist to take, it may cause the ligaments to be stretched or torn.
2) In HCI, most keepers do not play with gloves. Keepers have to block shots with their hands in extremely close range. Thus, the impact of the ball might also cause minor sprains to the hand.
Treatment
Use R.I.C.E. method, rest, ice, compression and elevation. Even if it is only the slightest discomfort, always seek rest first. If bruising and swelling appears, always apply ice to reduce bruising and swelling. Apply ice packs for 20 minutes 3 times a day. Direct skin contact with ice may result in frost bite. Use a compression band on the injured wrist to reduce swelling and bruising. Elevate the leg as much as possible (best above the heart), for the same function as icing and compressing, to reduce swelling and bruising.
Stretching exercise
1) Bend your wrist forward gently as far as possible. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day. When the wrist gets much better, use your other hand to push your injured wrist forward gently.
2) Bend your wrist backwards gently as far as possible. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day. When the wrist gets much better, use your other hand to push your injured wrist backwards gently.
3) Bend your wrist to the right gently as far as possible. Hold for 5-10 seconds before resting. Repeat by changing direction. Repeat 3 times and do 3 sets per day.
4) Stand facing a table and put both palms flat on a table. Arms must be kept straight throughout exercise. Slowly lean forward to stretch the wrist. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day.
5) Stand with your back facing the table. Extend your arm backwards and put the palm on the table. Lean forward to stretch the back of the wrist. Arms must be kept straight throughout exercise. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day.
6) Hold onto an object like an unopened can drink. With your arms bent and palms facing up, bent your wrist up. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
7) Hold onto an object like an unopened can drink. With your arms bent and palms facing downwards, bent your wrist up. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
8) Grip onto a compressible ball and squeeze. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
Use R.I.C.E. method, rest, ice, compression and elevation. Even if it is only the slightest discomfort, always seek rest first. If bruising and swelling appears, always apply ice to reduce bruising and swelling. Apply ice packs for 20 minutes 3 times a day. Direct skin contact with ice may result in frost bite. Use a compression band on the injured wrist to reduce swelling and bruising. Elevate the leg as much as possible (best above the heart), for the same function as icing and compressing, to reduce swelling and bruising.
Stretching exercise
1) Bend your wrist forward gently as far as possible. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day. When the wrist gets much better, use your other hand to push your injured wrist forward gently.
2) Bend your wrist backwards gently as far as possible. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day. When the wrist gets much better, use your other hand to push your injured wrist backwards gently.
3) Bend your wrist to the right gently as far as possible. Hold for 5-10 seconds before resting. Repeat by changing direction. Repeat 3 times and do 3 sets per day.
4) Stand facing a table and put both palms flat on a table. Arms must be kept straight throughout exercise. Slowly lean forward to stretch the wrist. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day.
5) Stand with your back facing the table. Extend your arm backwards and put the palm on the table. Lean forward to stretch the back of the wrist. Arms must be kept straight throughout exercise. Hold for 5-10 seconds before resting. Repeat 3 times and do 3 sets per day.
6) Hold onto an object like an unopened can drink. With your arms bent and palms facing up, bent your wrist up. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
7) Hold onto an object like an unopened can drink. With your arms bent and palms facing downwards, bent your wrist up. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
8) Grip onto a compressible ball and squeeze. Hold for 5 seconds before resting. Repeat 3 times and do 3 sets per day.
Steady Health. (Jan 19, 2011). [Wrist exercise]. Retrieved from http://ic.steadyhealth.com/wrist_sprain_healing_time.html