Rest from activities that worsen pain (gripping, lifting, repetitive wrist/finger use)
Ice the affected area 10–15 minutes, 2–4 times daily for the first few days or after flare-ups
Use a counterforce brace or wrist splint during aggravating activities
Apply topical anti-inflammatory gel (e.g., diclofenac) as directed
Take oral anti-inflammatory medication only if safe for you (follow label directions or clinician guidance)
Start a progressive stretching and strengthening program (eccentric or heavy-slow resistance wrist extension exercises)
Do wrist extensor isometrics if pain is high initially, then progress to strengthening
Stretch forearm extensors 2–3 times daily (gentle, no sharp pain)
Perform grip strengthening gradually with therapy putty or a light hand gripper
Use proper ergonomics: avoid prolonged forearm strain, adjust workstation height, and vary tasks
Maintain good technique for sports and lifting; avoid sudden or heavy gripping
Modify or temporarily stop aggravating sports/activities; use lighter weights and better form when resuming
Consider physical therapy for a tailored program (strengthening, mobility, manual therapy, modalities)
If symptoms persist despite conservative care, ask about corticosteroid injection (short-term relief; discuss risks and timing)
Consider platelet-rich plasma (PRP) or other interventions only with clinician guidance
Seek evaluation promptly if there is significant weakness, numbness/tingling, severe swelling, or inability to use the arm
Get urgent care if pain follows a traumatic injury with deformity or loss of function
Consider surgical consultation only after several months of failed conservative treatment