Common Server Wrist Injuries
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Why Do Servers Commonly Have Wrist Injuries?
Waiters and waitresses can suffer from repetitive strain server wrist injuries. These injuries can occur by carrying trays incorrectly, overloading trays with excessive weight that is not evenly distributed, and working long hours without taking breaks.
The repetitive strain of the wrist is caused by constant irritation of the extensor tendons on the back of the wrist by the extensor retinaculum. The extensor retinaculum is a ligamentous structure that helps to keep the extensor tendons in their proper positions in relation to the wrist bones. When these structures become impinged or squeezed while the wrist is in an extended position for long periods of time, the tendons become inflamed and painful.
Anatomy of the Wrist
The wrist has 8 carpal bones and 2 forearm bones linked by a series of ligaments. These structures allow the wrist to move in 6 different planes; wrist flexion, wrist extension, radial deviation, ulnar deviation, pronation, and supination.
How to Prevent Server Wrist Injuries
Waiters and waitresses can help to prevent repetitive strain server wrist injuries by carrying their trays properly. One way, is to carry the tray in the front of the their body with their wrists in a neutral position so the biceps muscle will carry the brunt of the weight on the tray in this position. If a larger tray is needed and must be carried with the tray by ones head, the weight of the tray can partially rest on the shoulder of the wait staff and the elbow can be further bent to help bring the wrist back into a more neutral position. Also spreading ones fingers and applying pressure into the bottom the tray will more evenly distribute pressure of the hand, once again alleviate pressure on he wrist.
Stretching to Avoid Server Wrist Injuries
Stretching before and after long shifts at work may also help alleviate strains and other injuries. Placing ones arm, shoulder height with elbow straight and gently apply pressure to back of hand with fingers facing the floor will stretch all the musculature on the back side of the forearm. Performing this a couple times a day, 5 to 10 repetitions with a 30 second hold may be helpful. A wrist brace may also alleviate pain after a long work day. This will keep the wrist in a neutral position without tension.
Wrist Extension Stretch
3 Wrist Exercises to Decrease and Prevent Pain
- Wrist flexion stretch Extend the elbow and bend the wrist towards the ground. Using the other hand, push the back of the hand and feel a gentle stretch. Hold this for 10 seconds and repeat 5x.
- Wrist Extension Stretch: Extend the elbow and bend the wrist towards the ceiling. Using the other hand, push the palm of the hand and feel a gentle stretch. Hold this for 10 seconds and repeat 5x.
- Wrist isometrics:
Wrist Flexion : Place the arm face up on a table, lift the wrist up and use the opposite hand to push against the wrist. It must be a static hold. Hold for 8 seconds and repeat 5x.
Wrist Extension: Place the arm face down on a table, lift the wrist up and use the opposite hand to push against the wrist. It must be a static hold. Hold for 8 seconds and repeat 5x.
Written By: Lauren Fater OTR/L
Related Articles: Wrist and Hand Pain and Hand and Wrist Doctors.
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