Exercises For Fractured Wrist

When dealing with a fractured wrist, it’s crucial to approach rehabilitation with caution to ensure proper healing and prevent further injury. The road to recovery involves a series of carefully planned exercises that help regain strength, mobility, and function of the wrist. It’s essential to consult with a healthcare provider or a physical therapist to get a personalized exercise plan, as the specific exercises and their intensity may vary depending on the fracture’s severity and the individual’s overall health.

Initially, the focus is on allowing the fracture to heal, which usually involves immobilization in a cast or splint for several weeks. Once the cast is removed, and the healthcare provider confirms that the bone has started to heal, a gradual and controlled exercise program can begin. Here are some exercises that are commonly recommended for individuals recovering from a fractured wrist, categorized by the stage of recovery:

Initial Stage (0-2 weeks after cast removal)

At this stage, the primary goal is to restore mobility without putting too much stress on the healing bone.

1. Wrist Extension Stretch: Hold your arm straight out in front of you with your palm down. Use your other hand to gently pull your hand back and up, stretching your wrist. Hold for 15 seconds and repeat 10 times.
2. Wrist Flexion Stretch: With your arm straight out in front of you and your palm down, use your other hand to gently pull your hand down, stretching the top of your wrist. Hold for 15 seconds and repeat 10 times.
3. Wrist Rotation: Hold a light weight (less than 1 pound) in your hand with your palm down. Rotate your wrist in a circular motion, first clockwise and then counterclockwise. Repeat for 5 minutes.

Intermediate Stage (2-6 weeks after cast removal)

As the wrist becomes more stable, exercises can progress to include strengthening and more dynamic movements.

1. Wrist Extension Strengthening: Hold a light weight in your hand with your palm down. Slowly tilt your wrist up, keeping your forearm still, and then lower it back down. Repeat for 10 repetitions and 3 sets.
2. Wrist Flexion Strengthening: Hold a light weight in your hand with your palm up. Slowly tilt your wrist down, keeping your forearm still, and then raise it back up. Repeat for 10 repetitions and 3 sets.
3. Grip Strengthening: Squeeze a soft rubber ball or hand grip for 5 seconds and release. Repeat for 10 repetitions and 3 sets.

Advanced Stage (6 weeks and beyond after cast removal)

At this stage, the focus shifts towards regaining full strength and function of the wrist.

1. Wrist Extension with Resistance Band: Anchor a resistance band at shoulder height. Hold the other end of the band in your hand with your palm down. Move your wrist up against the resistance, then slowly return to the starting position. Repeat for 10 repetitions and 3 sets.
2. Wrist Flexion with Resistance Band: Anchor a resistance band at shoulder height. Hold the other end of the band in your hand with your palm up. Move your wrist down against the resistance, then slowly return to the starting position. Repeat for 10 repetitions and 3 sets.
3. Functional Activities: Gradually incorporate daily activities that involve wrist movement, such as washing dishes, typing, or carrying light groceries, to help regain functional strength and coordination.

Additional Tips

• Pain Management: If you experience pain during exercises, stop immediately and consult your healthcare provider. Pain can be a sign that you’re pushing too hard.
• Progression: Gradually increase the intensity and weight used in exercises based on your comfort level and as advised by your healthcare provider.
• Regular Follow-Up: Regular check-ins with your healthcare provider or physical therapist are crucial to monitor your progress, adjust your exercise plan as needed, and prevent complications.

Recovery from a fractured wrist requires patience, consistency, and a well-planned rehabilitation strategy. By following a structured exercise program and seeking professional guidance, you can optimize your recovery, regain wrist function, and reduce the risk of long-term complications.