Hi,

No apologies required. The more information the better.

Ok, the main issue is diagnosis.
1. Have you sprained the ligaments in that hand? If so, you will need to stabilise the ligaments then learn how to move your hand so you don't overstrain that joint/ligament when doing your exercises
2. Have you exacerbated the tendons? If so, you will need to get them sliding and gliding properly.
3. Have you got referred pain from the elbow, shoulder, neck or thorax? Only a good physio can tell. One way to test it might be to test your wrist and assess how it is feeling when you do a painful movement. Then hold your neck with one hand on a sore spot to "support" it. Then test your wrist again. Do this over many different joints, trigger points etc. If ANY of these points makes your pain better then i would suggest you have referred pain.

In my experience, a physio telling someone to "just get on with it" is usually their way of saying "i have got no idea why you still have pain" and not admitting it. Unless you have been sitting on your butt all this time!!

Seek someone who has a reputation for being wholistic and able to assess the thorax properly. I have fixed many a hand/wrist/arm injury by fixing the thoracic problems and not even going near the arm.

Good luck!