Hobbies and Sport, Sport and Fitness

How to Stabilise The Wrist When Swimming

Swimming is a great, low-impact form of exercise that gives a full-body workout. I knew that if I could stabilise my wrist enough, swimming would help me to build up strength in my arm that is still weakened after a fracture and nerve damage from a road accident. I tried several ways to stabilise the wrist, and found some great solutions.

Disclaimer: This blog post is based on my experiences. I am not a medical professional so always check with your doctor before trying new things that could aggravate your medical condition.

Support Tape (Lightweight Support)

Physio tape/ kinesiology tape/ sports tape is adhesive and slightly stretchy. It can be applied in different ways to best support muscles or joints during exercise. A waterproof tape should last for at least one swim session. Because this tape is designed to provide support without restricting movement, it’s on the lightweight side. Personally, several layers of tape wrapped around my wrist and crossing my palm were not enough to prevent my wrist subluxing when swimming.

If you have sensitive skin, tape might not be suitable for you.

Box of Rock Tape kinesiology tape. Photo of a woman on the box with tape applied to her upper arm and upper leg
Kinesiology tape

Neoprene Splint (Medium-High Support)

Neoprene splints are a comfortable support that can easily be removed and reused. Neoprene is slightly buoyant in water, and heavier when saturated when lifted out of water. For this reason, wearing a splint on just one wrist gives a slightly lopsided feel, especially when swimming frontcrawl, butterfly or backstroke. It feels less odd in breaststroke and is otherwise quite easy to adjust to.

Neoprene wrist splint secured across the back of the hand and wrist by velcro straps
Side view of neoprene wrist splint

Using a neoprene splint with a metal insert will restrict wrist movement the most, giving the most support. A metal insert will lock the wrist so that the back of the hand is slightly drawn backwards towards the wrist. Although possible to swim in this position, if you don’t require so much support, using a wrist wrap or splint without a metal insert will allow the wrist to move into a more streamlined swimming position. Click here for my reviews of different types of wrist splints. You could also combine a splint with support tape underneath.

Chlorine will damage the elasticity of the neoprene splint over time so it is important to rinse well after every use.

Forearm Fulcrums and Bolster Paddles (High Support)

Forearm fulcrums and bolster paddles are swimming aids designed to lock the hand and wrist in the optimum position for swimming (early vertical forearm position, or EVF). As well as supporting your wrist, they will improve your technique! All main strokes (breaststroke, frontcrawl/freestyle, backstroke, and butterfly) are possible using these swim aids. Because they alter your swimming style, it is recommended to try them out over short distances at first.

I use the FINIS Forearm Fulcrums which pass over the back of the forearm, under the wrist, and across the back of the hand in a figure 8 loop to lock the wrist in position. Rubber at the inside of the wrist and back of hand and arm prevents the Forearm Fulcrum from slipping. Because there is no fabric involved, they are very easy to care for. They come in two sizes: Junior for teens and petite adults, and Senior. I tried both sizes and although both worked for me, the Junior size was a better fit and didn’t require so much tension to hold the fulcrum in place when swimming.

I have palmar mid-carpal wrist instability and can happily swim using these without any subluxations or dislocations as my wrist is unable to move up or down when they are in place. I also have a partially-trapped median nerve, and preventing my hand from moving also helps to reduce nerve irritation and pain. The FINIS forearm fulcrums enabled me from not being able to use my right arm at all, to swimming 500m using both arms the first time I used them.

The FINIS Bolster Paddles are designed with the same goal of stabilising the wrist in the EVF position with a solid hand paddle to increase water resistance. The plastic paddle is secured around the forearm with two velcro straps, and the fingers are held in place by a rubber strap. I haven’t had the chance to try them yet so please leave a comment if you have/haven’t found them useful.

Lifestyle, Transport

Which Car Hire Companies Support Drivers who use Steering Aids?

I asked Enterprise, Hertz, Avis, Sixt, and Europcar:

1) Can I hire an automatic car with steering aids fitted?

2) Can I fit and use my own steering aids in a hire car?

Below I have outlined which companies it is possible to hire a car from if you are injured or disabled and require steering aids such as a steering spinner or indicator extension.

This information is correct for car hire in the UK as of June 2021.

What are steering aids?

Typically steering aids are removable and bolt onto the steering wheel or indicator stick. They include steering spinners which allow one-handed steering, and indicator extenders which allow control of indicators or windscreen wipers from the opposite side of the steering wheel. Read more about the steering aids I use in order to drive one handed.

Who benefits from steering aids?

Steering aids in combination with automatic transmission enable people with a hand or upper limb disability or injury to drive a car. People with disabilities like arthritis, weak grip, hemiplegia or injuries affecting the hand, wrist, or arm may require steering aids. Aids may help with gripping the steering wheel and controlling the car with one hand.

Are hand controls the same as steering aids?

No- Hand controls replace foot pedals (brake and accelerator) and are designed to help people with lower limb disability. Several car hire companies have information about hand controls on their websites and provide this service for free. Hand controls will NOT make it easier to drive a car if you have a hand or upper limb disability.

Enterprise- Full Support

With 48 hours notice, Enterprise provides Lynx steering aids including a steering ball or quad/tetra grip steering wheel attachment, indicator extension to left side, and assisted hand brake release (as well as hand controls for those with lower limb disability). This service is free.

When I spoke to them on the phone, they also agreed that I could rent an automatic car and attach my own steering aids with less than 48 hours’ notice. The Enterprise website states that they are committed to supporting disabled customers and also offer a free surrogate driver option, and hire of permanently adapted vehicles.

One thing to note is that the Enterprise website says vehicle hire is possible using a debit card. This process requires an approval step and is not possible for all customers.

Avis- Partial Support

Avis do not provide steering aids but would allow drivers to use their own. They did stipulate drivers would be responsible for fitting their own aids for liability reasons, but could ask for assistance with this at the rental office. Their online chat function was helpful and allowed me to get clarification very quickly.

Europcar- Partial Support

Europcar do not provide steering aids but do let drivers provide their own. Their website did not have this information available but it was confirmed by emailing their customer service team.

Sixt- Partial Support

Sixt also do not provide steering aids in the UK, but do allow drivers to bring and fit their own. This information isn’t available online but was confirmed by email.

Support and information for disabled drivers in the US is available at https://www.sixt.com/customers-with-disabilities and states “Sixt is committed to providing a range of Adaptive Driving Devices for our customers with disabilities. Adaptive Driving Devices include left and right hand controls, and spinner knobs”.

Hertz- No Support

Hertz do not provide steering aids, and do not let drivers provide their own. I was told this was because their insurance would not cover it.

Overview

Enterprise had the most detailed and comprehensive options for disabled drivers on their website. If you have a credit card, this is your best bet for making a spontaneous booking.

By contacting customer services, Avis, Europcar and Sixt all confirmed that providing your own steering aids was possible when renting a car. This isn’t an ideal solution for everyone, but does give some additional flexibility and choice of hire company if you already own removable steering aids.

It was very disappointing that Hertz did not provide any options for customers requiring steering aids especially as they are well-known international company.

I would recommend booking car hire over the phone or by email, as most websites do not offer steering aid options as an add-on at checkout. Additionally, individual branch staff might not be aware that steering aids are supported, or what the company regulations are. The option to provide your own steering aids was not a standard anywhere, although when asked, several companies were able to accommodate this. The issue of liability was raised by Avis which highlights the need to get detailed confirmation in writing. Clearer information on car hire websites would be useful and save time contacting customer services.

If you have had a good experience or cautionary tale from hiring a car as a disabled driver, please leave a comment below. So far I’ve learned that research and preparation in advance is key!

Extended arm with hand straining to hold a phone. Black and white image
Lifestyle, Tech

5 Smartphone Grips to Make Holding Your Phone Easier

Holding phones in an awkward way can cause pain flare ups for those with chronic hand and wrist complaints like arthritis, RSI, carpal tunnel or EDS.

Smartphone grips for small hands, weak grip or subluxing joints can make holding a phone more secure and comfortable. Below are some of the different options for phone grips and key search terms to help find them online. Adhesive grips can be positioned in the optimal place for each individual’s hand size and left- or right-handedness.

Disclaimer: This post contains affiliate links and I will earn money from qualifying purchases. I use and would recommend the Frienda elastic straps linked below but have not tried the other products. Clicking on an image will take you to its Amazon product page.

Elastic Strap

Elastic strap attached to the back of a smartphone. One finger is being used to hold the strap. 4 strap colours are shown, gold, pink, silver and black
Frienda 4pcs Finger Strap Phone Holder
Amazon UK
Amazon.com

Search for: Adhesive elastic strap, phone finger grip, phone stand

Relatively slim, and can be used with one to four fingers. Some come with a kickstand, and/or a card holding pocket. I find this type of strap comfortable and secure, making the phone easy to hold without having to grip.

Popup Grip

Popsocket phone grip seen from the side. It has a flat, circular base with a tapered concertina middle part. The top is round and flat with a black and white marbled design
Popsockets PopGrip Ghost Marble
Amazon UK
Amazon.com

Search for: Popsockets, popup grip

This plastic grip is adhesive and is clasped between fingers. It can be flattened or extended with a push, and can double as a prop stand. There are lots of different colours and patterns and they are widely available on Etsy and Amazon.

Ring Holder

Rainbow iridescent ring is shown from the side. Another view shows it being used as a landscape view stand for a phone. Indicates that it is magnetic and can attach to a magnetic mount.
Cell Phone Ring Holder
Amazon UK
Amazon.com

Search for: Phone ring kickstand, adhesive, magnetic

A metal or plastic ring that can be folded flat into the phone, for one or two fingers. Some can be used as a stand when folded out, and may contain a magnet for mounting onto an in-car stand. Rings can be adhesive or come as part of a case. Many have 360 degree rotation allowing different holding positions.

Silicone Strap

Silicone strap extending from the camera hole in a phone case to the diagonal bottom corner. A hand is being used to show it is stretchy.
Sinjimoru Silicone Stretching Strap
Amazon UK
Amazon.com

Search for: Universal silicone strap/grip/band/loop

This strap is attatched by the inside of your phone case which has to have a camera hole (case usually not included). They are long enough to fit 4 fingers and the angle can be set as preferred.

Slide Up Finger Grip

A lilac strip on the back of a smartphone is pushed up, creating a loop for one finger to fit through and hold the phone.
Pela colapsible grip
Amazon UK
Amazon.com

Search for Pela, Speck GrabTab, Momostick, slide up phone finger holder/ grip

These grips are relatively low profile when not in use. They usually fit one finger and can double as a stand. Some brands include card-holders or biodegradeable design.

When choosing remember to check which surfaces an adhesive is compatible with!

Lifestyle, Transport

Adapting My Car for Hand Disability: Choosing Steering Aids

The aim: steering one-handed and driving without having to grip with the right hand. (Disclaimer, I have two hands, but one can’t be trusted to turn the steering wheel safely).

After some research on the Motability website and getting cleared to drive by the DVLA (see ‘Adapting my Car for Hand Disability: Timeline‘). I was ready to start adapting my car.

Choosing the steering aids

I did all my research online with the help of Motability online resources. If there hadn’t been a pandemic I would have preferred to try a range of aids in person as I had a bit of trial and error to find the best steering spinner and indicator extension. Steering spinners bolt onto the wheel and rotate so the driver can keep turning without letting go. An indicator extension allows control of the lever from the other side of the wheel. Having help to fit these tightly was essential as I couldn’t have done it by myself (thanks family). These steering aids, along with automatic transmission enable me to steer left-handed, while my right hand controls the indicator and windscreen wipers without the need to grip anything.

Not for me: The steering peg (ÂŁ59 + ÂŁ6 postage with VAT exemption, Alfred Bekker)

a hand holding the handle of a steering peg that is about 15cm long. It has a base which bolts onto the steering wheel
Alfred Bekker Steering Peg

I liked the quick-release feature, and it felt sturdy and well made. Unfortunately the angle for my wrist didn’t feel comfortable and it was difficult to turn the wheel by pushing upwards. It also stuck out from the steering wheel more than expected (~15cm) so I had to sit further back. This might not be such a problem if you have long legs. (Hex key needed but not included).

Other variants of steering peg exist, including a version with attached glove for extra support.

Budget choice: Steering mushroom (ÂŁ12.99, Hypersonic on Amazon)

The wrist position for this one was much more comfortable and it was easier to push the steering wheel upwards by using the heel of my hand. The size was fine, even for my small hand. The head isn’t padded and feels a bit flimsy but the bolt on part is metal. I drove using it about 10 times and it didn’t slip on the wheel at all. there is some play on the spinner head itself which made it a bit difficult to make very small adjustments. Hex key included.

a steering knob attached to the steering wheel. It is bolted on
Hypersonic steering spinner
hand holding a steering spinner from the side
Alfred Bekker Steering Mushroom

Best investment: Steering mushroom (ÂŁ59 with VAT exemption, Alfred Bekker)

The customer service team for this company were honestly so helpful and agreed to exchange the steering peg I’d bought for a mushroom one.  It felt more sturdy and hard wearing than the Hypersonic one and didn’t wiggle at all. I like the quick-release function in case someone else needs to drive my car and I want to remove it temporarily. It sticks out further than the Hypersonic spinner so it can be gripped from the top or the side. (Hex key needed but not included).

Steering spinner installation

This was a bit of an issue, each spinner came with minimal placement instructions. I originally thought the ideal place to install would be at the bottom of the wheel at 6 o’clock but it was actually 10 o’clock for me, steering left handed.

Indicator extension

Fitting this was a nightmare! The indicator extension comes as a long, straight wire that requires bending to fit it over the back of the steering wheel, to the other side. Someone strong had to do this for me using a vice and pliers. Again, it came with minimal instructions as all car indicator stalks are different. The indicator stalks in my car are tapered and the extension bolts on, so it kept sliding to the centre where there was no leverage for it to work. Attempts to pad the stalk with electrical tape were partly successful, until we had a hot day and the tape melted and everything slid off.

The solution was to cut some bike inner tube to the exact width of a thin, non-tapered part in between the twisting parts of the stalk controlling the lights. This allowed the extension to bolt on to the stalk without restricting the lights controls.

Wire extension (ÂŁ25 with VAT exemption, Alfred Bekker)

When it was finally fitted it was great and worked just as hoped. It’s very easy to flick up and down and doesn’t require gripping. Fitting was incredibly difficult and time consuming (may be different for other vehicles) but there’s no better alternative in this price range.

The dream: Wirelessly controlled indicator and lights system. Price on application

Car functions like indicators and lights can be mapped to buttons on a steering spinner, or elsewhere in the car. I couldn’t find any prices for these online, and they require professional installation. This would be a big investment but I imagine with some customisation this would enable total one-handed control of the car if needed. I’ll be sticking with my £25 alternative for now though!

The Finalised Setup

view of steering wheel with steering knob and indicator extension

Top tips:

  • Research and try things out if you can
  • Allow some time to get things fitted correctly
  • Get help with the installation

New Update! Driving One-Handed: Six Months On

Advice for hiring a car: Which Car Hire Companies Support Drivers Who Use Steering Aids?

This was not a sponsored piece.

Lifestyle, Transport

Adapting My Car for Hand Disability: Timeline

My main barrier to driving was the instability in my right wrist which can cause sudden subluxation or partial dislocation when I put pressure through it. It didn’t feel safe steering while turning so I decided steering left-handed was the way to go.

Self-assessment and research

I wasn’t eligible for the Motability scheme, but I found their guide to different adaptations (PDF link) useful and easy to understand. This gave me some idea of how I would be able to adapt a car and what I’d need- automatic transmission, a steering spinner, and some form of indicator adaptation.

Under normal circumstances I’d have liked to have gone to an assessment centre and had the chance to try things out in person, but it was too difficult with lockdown. Instead I looked at product catalogues and videos online to get some idea of how things would work.

DVLA declaration

I had a full driving licence, although I had stopped driving since I became disabled through injury. To get driving again, I had to declare my disability to the DVLA as I would now need adjustments to drive safely. Neuroma and wrist instability aren’t pre-defined diagnoses on the government website, so I had to fill out a form for upper limb disabilities. I had to provide my doctors’ contact info, a brief explanation of how I’m affected and the vehicle adjustments I would need to drive safely. The form had to be sent off by post with my old driving licence.

Wait time: 6 weeks

My licence was amended and returned to me, complete with new restriction codes. I was allowed to keep driving! The new restriction codes stipulate that I can only drive a car which is automatic with steering adaptations.

The car

I wanted a smallish car that would still be safe and reliable. It had to be automatic which really narrowed down the options. Luckily I had some great family advice and found a second hand Honda Jazz that ticked all the boxes: automatic, light steering and good enough visibility for a short driver.

Car insurance declaration

When buying car insurance there’s a section to declare any modifications that have been made to the car. The example given will be something like a bigger exhaust but this can include aids for disabled drivers. My insurer (Admiral) said I did have to notify them, and I was able to do this easily over their webchat.

Choosing and fitting steering aids

This was easier said than done, especially during a pandemic. It needed its own article, coming later this week.

Summary of my steps:

  • Needs assessment and research

  • Declared disability to DVLA (6 weeks for a decision)

  • Bought a car

  • Declared adaptations to the insurer

  • Bought and fitted adaptations

  • I’m good to go!

If in doubt, talk to the DVLA, or call an adaptations centre for advice

Links to Resources (links open in new tab):

  • Motability adaptations guide- PDF link
  • DVLA homepage for reporting medical conditions- Link