Many people suffer from both ganglions and generalized pain in the wrists. The exercises below are designed to help reduce both of these things. These exercises come from personal experience, where my own ganglion cyst in my right wrist has shrunk, and is no longer painful after having done these exercises religiously for a month. I avoided surgery with them (cancelled my appointment)!
In my own personal instance (it may be different for you), I’ve had a wrist ganglion for many years, and about 5 months ago it started to get significantly painful. This was in a period of my life where I was largely inactive and working too many hours at a desk (without going to the gym or practicing yoga or anything to negate the effect of desk work).
I had booked an appointment with the surgeon to have it operated on. At the same time, I started doing these exercises every day for at least 5 minutes. The exercises definitely push the boundaries of comfort, but knowing that the pain from the cyst is generally from pressure on surrounding structures, this is one instance where I would give that limit a little nudge. My theory (not supported by the literature…just FYI) was that by moving the joint through as much range of motion I could, I would gradually reclaim more range. My theory also extended to the idea that by consistently pushing on the cyst by moving the joints of my wrist, it would gradually get smaller by the pressure created.
Beyond ganglion cysts, these exercises are great for optimizing wrist health. Often our forearms and wrists are quite weak and this work will gradually change that too.
Just to be crystal clear, these exercises helped me tremendously. This does not, however, constitute adequate proof that they will work for everyone (or even anyone else). I wish it did. But it doesn’t. If you try them out, make sure you’re consistent and persistent with your practice. Give it a good go! After a good month of practice, make sure you don’t just stop – keep doing them every couple of days for good maintenance.
Oh, and also one more note – this didn’t get rid of the ganglion I have – it is still there. It’s just smaller now and no longer impedes my every day function, and no longer hurts.
Let me know if this helps 🙂
For more therapeutic movement work, check out the foot-health online workshop I put together for you.