{"id":5537,"date":"2026-06-30T12:43:49","date_gmt":"2026-06-30T12:43:49","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=5537"},"modified":"2026-06-30T20:39:46","modified_gmt":"2026-06-30T20:39:46","slug":"how-to-managed-my-wrist-with-pain-and-lack-of-range-of-motion","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=5537","title":{"rendered":"How I Managed My Wrist Pain and Limited Range of Motion Using the VALD DynaMo"},"content":{"rendered":"<h2>How I Managed My Wrist Pain and Limited Range of Motion Using the VALD DynaMo<\/h2>\n<h4>By Andreas Bjerregaard, MSc, Sports Physiotherapist<\/h4>\n<p>(This blogpost is created with improvement from AI).<\/p>\n<p>As physiotherapists, we spend a lot of time telling our patients to \u201clisten to their bodies.\u201d But what do you do when your own body suddenly starts giving you answers you can\u2019t explain? At the end of May, I developed pain in my wrist. It became swollen and painful, and my range of motion was significantly limited.<\/p>\n<p data-start=\"138\" data-end=\"319\"><strong>The Symptoms<\/strong><\/p>\n<p>The first thing I noticed was swelling around my wrist. Soon after, my range of motion became restricted in almost every direction. My grip strength also decreased.<\/p>\n<p>The movements most affected were:<\/p>\n<ul data-start=\"1255\" data-end=\"1346\">\n<li data-section-id=\"i7fi9m\" data-start=\"1255\" data-end=\"1272\">Wrist extension<\/li>\n<li data-section-id=\"nph3i4\" data-start=\"1273\" data-end=\"1288\">Wrist flexion<\/li>\n<li data-section-id=\"1hwrsrc\" data-start=\"1289\" data-end=\"1307\">Radial deviation<\/li>\n<li data-section-id=\"9odo4v\" data-start=\"1308\" data-end=\"1325\">Ulnar deviation<\/li>\n<li data-section-id=\"e8oxvo\" data-start=\"1326\" data-end=\"1346\">Forearm supination<\/li>\n<\/ul>\n<p data-start=\"1581\" data-end=\"1661\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-5543 size-full\" src=\"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/1.png\" alt=\"\" width=\"611\" height=\"544\" srcset=\"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/1.png 611w, https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/1-300x267.png 300w, https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/1-100x89.png 100w, https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/1-600x534.png 600w\" sizes=\"(max-width: 611px) 100vw, 611px\" \/><\/p>\n<p data-start=\"1581\" data-end=\"1661\"><img decoding=\"async\" class=\"alignnone wp-image-5544 \" src=\"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/2.png\" alt=\"\" width=\"572\" height=\"366\" srcset=\"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/2.png 283w, https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/2-100x64.png 100w\" sizes=\"(max-width: 572px) 100vw, 572px\" \/><\/p>\n<h2 data-start=\"1581\" data-end=\"1661\">Measuring Instead of Guessing<\/h2>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"1793\" data-end=\"2151\">Using the VALD DynaMo Plus, I began tracking both wrist range of motion and strength with standardized testing protocols.<\/p>\n<p data-start=\"1793\" data-end=\"2151\">Find the test protocols here:<a href=\"https:\/\/support.vald.com\/hc\/en-au\/articles\/14492705062937-DynaMo-Plus-Test-Protocols-Wrist-ROM\"> VALD Wrist Range of motion<\/a><\/p>\n<p data-start=\"2511\" data-end=\"2561\">Having objective numbers changes the conversation. Instead of saying, \u201cIt feels a little better today,\u201d I could say, \u201cI\u2019ve regained 10 degrees of wrist extension,\u201d or \u201cMy grip strength is improving, but radial deviation strength remains my biggest deficit.\u201d That made it easier to target my exercises.<\/p>\n<h2 data-start=\"2511\" data-end=\"2561\">Testing Made My Symptoms Worse<\/h2>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"3321\" data-end=\"3409\">After recognising that constant testing was aggravating my symptoms, I changed strategy. For the next couple of weeks, I focused on protecting the wrist rather than provoking it. That included wearing a wrist support to avoid repeatedly moving into painful end-range positions and allowing the irritated tissues to settle. After a week to 10 days, I started tracking again with less frequent testing. Used alongside good clinical reasoning and a progressive loading programme, objective testing can help guide smarter rehabilitation decisions.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-start=\"3321\" data-end=\"3409\">Summaries<\/h2>\n<p>Find a physiotherapist that can help you with objective testing.<\/p>\n<p>Here are some wrist exercises<\/p>\n<p><a href=\"https:\/\/andreasphysioblog.com\/wp-content\/uploads\/2026\/06\/Wrist-exercises.pdf\">Wrist exercises<\/a><\/p>\n<p><iframe title=\"Wrist in out sweeps\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/QYnh3AqR7Ac?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/andreasphysioblog.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe title=\"Wrist stretch - palms flat, fingers facing backwards\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/5ttyMUJHiQ0?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/andreasphysioblog.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe title=\"Elbow extension with wrist side bend\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/Sq24-Y-d0tc?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/andreasphysioblog.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe title=\"Wrist flow\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/0gv8YoRlL-k?start=14&amp;feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/andreasphysioblog.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe title=\"Wrist exercises\" width=\"563\" height=\"1000\" src=\"https:\/\/www.youtube.com\/embed\/B5EBQTX49oc?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/andreasphysioblog.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How I Managed My Wrist Pain and Limited Range of Motion Using the VALD DynaMo By Andreas Bjerregaard, MSc, Sports Physiotherapist (This blogpost is created with improvement from AI). As physiotherapists, we spend a lot of time telling our patients to \u201clisten to their bodies.\u201d But what do you do when your own body suddenly [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":5548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[448],"tags":[41],"class_list":["post-5537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wrist","tag-wrist"],"blocksy_meta":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"How I Managed My Wrist Pain and Limited Range of Motion Using the VALD DynaMo By Andreas Bjerregaard, MSc, Sports Physiotherapist (This blogpost is created with improvement from AI). 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