So you fell on your hand and it swelled up like a balloon. You find out you broke your wrist, experienced a wrist fracture, a FOOSH injury – you name it – it sucks no matter what. Next thing you know you’re in a cast for 4-6 weeks. Time goes by, you see the doctor and he says the bone is healed, you’re good to go! You get the cast removed, but you realize your wrist and hand look shriveled up and tiny compared to the other side. Even worse, it hurts to move it, your hand feels weak, you can’t even put weight through it, now what?! In this article, we will detail exactly what a wrist fracture is and some exercises to jump-start your rehab when you get your cast off. Learn all about what to do after a wrist fracture!

 

What Is A Wrist Fracture?

A broken wrist also referred to as a wrist fracture, is typically a break in the distal radius bone, which is one of the bones in your forearm on the thumb side. Wrist fractures typically occur from falling due to the natural reaction to try and break the fall by reaching out and landing on the hand. As you can see above, the more common wrist fracture to occur from a FOOSH (Falling Onto An Outstretched Hand) injury is termed a Colle’s Fracture. From the picture above,  you can also see that Smith’s Fracture also can occur which results in an inward motion of the wrist, but this is less common than the Colle’s Fracture.

READ: EXERCISES TO IMPROVE WRIST PAIN

 

How Do I know If I Broke My Wrist? Should I Get An X-Ray?

Maybe you stumbled upon this article because you just hurt your wrist and you’re trying to decide if you should seek medical attention or not. Well, you’ve come to the right place! This is a really good question, so good that researchers decided to figure out who should and who shouldn’t get x-rays to save the health care system some money. This is considering the fact most people who present to the emergency room with wrist pain are referred to imaging, however, only 39% of people who experience wrist trauma will have sustained a fracture (1). The Amsterdam Wrist Rules concluded the following information…

 

The likelihood of having ANY type of wrist fracture is greater if…

• Age (every 10 years of life increases the likelihood)

 

• Male

 

• Swollen wrist

 

• Visible deformation

 

• Distal radius tender to palpation

 

• Pain with radial deviation

 

• It DOES NOT hurt to compress/jam the thumb

 

The likelihood of having a DISTAL RADIUS fracture is greater if…

• Age (every 10 years of life increases the likelihood)

 

• Swollen wrist

 

• Visible deformation

 

• Distal radius tender to palpation

 

• Pain with wrist flexion

 

• Pain with forearm supination

 

• NO PAIN with ulnar deviation

 

The bullet points in bold and italic held the most weight in regards to the likelihood of a wrist fracture. Thus if you have a very swollen wrist, a visible deformity of your wrist, and it is tender to touch on the inside of your wrist at the distal radius bone, it is likely in your best interest to seek medical attention and get x-rays to confirm if you have a wrist fracture or not.

 

So I Broke My Wrist, Now What?

It sucks to be stuck in a cast for 4-6 weeks. However, that doesn’t mean you have to be completely sedentary. Now we aren’t saying you have to lift weights like Terrelle Pryor did when he had a cast on, but don’t sit on your butt on the couch for a month! Technically you can still do cardio, lower body exercises, and even train your other arm. The common concerns are that you will be lop-sided and create asymmetries/imbalances if you only train your other arm. That is false! If anything training your other arm can lead to something called the crossover effect, helping to maintain the size and strength of your other arm!

 

So I Got My Cast Off, Now What?

I remember in college I broke my ring finger playing flag football. I had a cast on for 6 weeks, it was the most glorious day getting that thing off. However, when the cast finally came off I was mortified by how my hand, wrist, and forearm looked. Even worse, I tried to move my hand and fingers and nothing was happening! It was SO STIFF. However, I knew what I had to do and that was simply getting my wrist and fingers moving again and using my hand as much as I could!

 

Have You Recently Suffered A Wrist Injury?

The wrist is a commonly injured area, especially if you are involved in sports or manual labor. If you are dealing with wrist pain or just suffered a fracture, we have the perfect program for you!

 

Grip And Range Of Motion Exercises

With your average non-complicated wrist fracture, gentle introduction to gripping and range of motion exercises in every direction is exactly what your wrist wants and needs. Below you will find multiple videos to help get your wrist and hand moving again!

Gripping With Tennis Ball

Sample Wrist Rehab Program Exercise

 

Recently Sprain Your Wrist? Watch This Video!

 

Tendon Glides

 

The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

 

Wrist And Finger Circles

Sample Wrist Rehab Program Exercise

 

Hand Circles With Hands Together

 

Thumb To Fingertip Taps

Sample Wrist Rehab Program Exercise

 

Finger Spreads

 

Forearm Pronation And Supination

Sample Wrist Rehab Program Exercise

LISTEN: SHOULD YOU ICE AFTER AN INJURY?

 

Closing Thoughts

Wrist fractures are unfortunately a slow recovery. It can take a really long time, even up to a year, for your wrist to feel back to 100% normal as it did prior to the injury. This is especially true in regards to grip strength, being able to support all of your weight through that wrist and hand, and doing everyday activities using your wrist and hand. The bottom line is you have to be patient and remind yourself of how far you’ve come compared to day 1 of having your cast on. If you continue to have significant limitations and pain with your wrist, it may be in your best interest to seek help from a physical therapist or certified wrist and hand specialist.

 

Take Control of Your Lower Arm Health!

The function of the elbow, wrist, and hand is not truly appreciated until discomfort comes along and limits its use. The shoulder girdle helps initiate movement of the arm but the lower part of the arm is the finisher! The lower arm gives us access to fine motor control and we cannot forget about the aspect that makes us human: opposable thumbs. Your brain perceives the hand to be so important that it dedicates a large chunk of the sensory area specifically to the hand. We are following the brain’s lead here and dedicating a program to regaining full lower arm function!

 

References

1. Walenkamp MM, Bentohami A, Slaar A, Beerekamp MS, Maas M, Jager LC, et al. The Amsterdam wrist rules: the multicenter prospective derivation and external validation of a clinical decision rule for the use of radiography in acute wrist trauma. BMC Musculoskelet Disord 2015;16:389–97.

 

About The Author

Craig Lindell, PT, DPT, CSCS

[P]rehab Co-Founder & Chief Content Officer

Craig is a South Jersey native & Penn State Kinesiology Alumni. When the opportunity came, Craig packed his bags and drove to California to pursue his Doctorate in Physical Therapy from the University of Southern California. With [P]rehab, Craig oversees all digital content creation and multi-channel publication that reaches millions of people on a weekly basis. As a PT, Craig has a wide array of experience from working with various neurological conditions to working with collegiate & professional athletes across the Big Five in North American sports. Experiencing physical therapy first-hand as a soccer player in high school, Craig has a passion & special interest in adolescent athletic development working with young athletes to overcome injuries. In his spare time, Craig enjoys exercising, playing golfing, hiking, traveling, watching Philly sports, and spending quality time with his family.

 

 

 

 

 

Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.