A broken wrist is a highly challenging injury that affects everything from daily routines to fitness goals. No matter whether you are an athlete, a fitness buff, or someone recovering from a wrist injury, it is important to know the right wrist recovery exercises. This guidebook will outline various exercises and useful hints towards quick and effective rehabilitation.
Understanding Wrist Fractures
Before we go into the exercises, we must first understand what wrist fractures are. The wrist joint is comprised of eight small bones held together by ligaments to two long bones in your forearm – radius and ulna. A fall on an outstretched hand typically causes the breakage of one of these bones resulting in a fracture of the wrist.
Types of Wrist Fractures
Distal Radius Fracture:
The most common type affecting the end of the larger bone in your forearm.
Scaphoid Fracture:
It involves one of these bones.
Colles’ Fracture:
A specific type of distal radius fracture where the broken piece pointing upwards.
Smith’s Fracture:
Similar to Colles’ fracture but with the broken piece pointing downwards.
Role Played by Physical Therapy in Wrist Recovery
Physical therapy plays a very critical role when healing from a broken hand. These are exercise programs designed to make you gain strength, flexibility and full movement on affected body parts. Your physiotherapist will develop such program based on how bad was your injury and if you have any other health problems that may hinder fast recovery.
First Steps after a Wrist Break
Immobilization
Initially, a cast or splint may be used to immobilize your wrist so it heals properly. Duration for immobilization will vary depending on the type as well as seriousness but normally lasts 4-6 weeks across all cases.
Pain Control
Bruising and pain tend to follow this sort of accident. Use ice packs, keep your wrist elevated and also follow the doctor’s guidance on pain management.
Post-Immobilization Exercises
When you get out of the cast, your wrist might be stiff or feel weak. It is important to start off with gentle exercises in order to regain motion. Please always seek guidance from a medical professional before engaging into any exercise program.
Exercises for Range of Motion
Flexion and Extension of the Wrist
How:
Sit comfortably at a table with your arm relaxed and palm facing downwards.
Bend your wrist gradually going up and down.
Reps:
10-15 times three times daily.
Supination and Pronation of the Wrist
How:
Sit with an elbow bent at ninety degrees holding your arm straight in front of you.
Slowly twist the forearm so that it faces up then return it facing down again.
Reps:
10-15 times three times daily.
Ulnar and Radial Deviation of the Wrist
How:
Rest your forearm on a table whilst keeping hand hanging off its edge.
Move gently side to side using your wrist only.
Reps:
10-15 times three times daily .
Strengthening Exercises
Grip Strengthener
How:
Squeeze something soft such as a rubber ball or rolled-up sock.
Reps:
Hold for 5 seconds, do 10-15 repetitions three times per day.
Wrist Curling
How:
Take a light-weighted dumbbell and sit down placing one forearm on the table surface in front of you .
Curl slowly upwards using wrist alone while bending arms forwardly little by little till they become parallel to floor level (i.e., not higher).
Reps:
10 – 15 reps, which should be done three times daily depending on how fast results are being achieved .
Reverse Wrist Curling
How:
Same as wrist curling but this time make palm face downwards.
Reps:
10-15 reps, three times a day.
Thumb Flexion and Extension
How to:
Open your palm facing yourself.
Let your thumb touch the base of the smallest finger, then pull it out and back in.
Repetitions:
10-15 times, three times a day.
Flexibility and Stretching
Finger Stretches
How to:
Put one of your hands down on a table.
Spread your fingers ever so slightly, and then bring them back together.
Repetitions:
3 times a day, 10-15x each
Wrist Flexor Stretch
How to:
Reach your arm forward in front of you with an open palm facing up.
Use a free hand to pull the fingers towards your body with light pressure.
Repetitions:
Standings: 15-30 seconds; Repeat for 2-3 sets of three times.
Wrist Extensor Stretch
How to:
Clean hand: Flat arm forward
Use your remaining hand to gently pull these fingers towards yourself.
Repetitions:
15-30 seconds hold 2 to 3 times, three times daily.
Advanced Build-up Exercises
After you have recaptured good general fitness and a lot, of course our ability to do more advanced work. Please consult a physiotherapist to perform these exercises.
Resistance Band Exercises
How to:
HANG A RESISTANCE BAND FROM A STATIONARY POINT
Incidental wrist curls and extensions: Use the band as an ad hoc channel.
Repetitions:
No more than 10-15 times, three occasions a day.
Weighted Wrist Rotations
How to:
Grabbing a Dumbbell Light (~1 KG) weir
Now, rotate your wrist smoothly in a circular manner.
Repetitions:
The average frequency was 10-15 times per day, up to three times a day.
Push-Ups
How to:
Ease into it with these adaptations: Wall push-ups to take the pressure off your wrist.
Work your way up to “, then knee push-ups, and finally full push-ups.
Repetitions:
10-15 times, 3 times daily.
FAQs
How Long Does It Take To Heal Stuffs: Healing Your Broken Wrist
Vitally important: in order for the bone to heal, sutures may be placed that must remain undisturbed over time; this can often extend recovery from several weeks to months. For the bone to heal it generally lasts 6-8 weeks and on top of that, you have many months for rehabilitation exercises.
Should I Begin Using My Wrist While In Cast?
This is incorrect because you do not want to perform wrist exercises when your wrist is still restricted and must be rested. Emphasize on mobilizing the fingers, to prevent from getting stiff. Before proceeding with various wrist exercises, wait for you to be cleared by your doctor or physical therapist.
What about the pain during exercises?
You should expect some mild discomfort or soreness during exercise, but sharp pain is bad. If you feel very strong pain – get up, then call your physical therapist or doctor!
Why Do I Need to Wrist Exercise?
Relapse into addiction is possible and to avoid that you would need consistency Try to do the exercises your therapist recommends for you 2-3 times per day.
Conclusion
In order to fully come back from a broken wrist you must have both patience, commitment and the correct exercises. A structured rehabilitation program can help in the recovery of strength, flexibility and function of your wrist. Make sure you consult with your doctor, physical therapist before exercising and also respect your body as it heals.
Is your motivated enough to take that first step to getting back on track? If you are tired of guessing or do not have the time to invest in researching what type of exercise is best for you, contact your physical therapist today.