This document provides rehabilitation exercises for a wrist fracture. It describes exercises for wrist flexion/extension, hand flips, wrist radial/ulnar deviation, wrist extensor/flexor stretches, intrinsic flexion, and MP extension. The exercises should be done slowly and stopped if painful.

Introduction

A wrist fracture, or broken wrist, is a common injury that can occur due to a fall, sports activity, or other trauma. It involves a break in one or more of the bones in the wrist, most commonly the radius bone. The severity of a wrist fracture can range from a simple crack to a complex break that may require surgery.

Rehabilitation after a wrist fracture is crucial for restoring function and preventing long-term complications. It typically involves a combination of immobilization, pain management, and a structured exercise program. The exercises aim to improve range of motion, strength, and coordination in the wrist and hand.

This PDF guide provides a comprehensive overview of wrist fracture exercises designed to help you regain functionality and improve your overall recovery. The exercises are categorized into range of motion and stretching exercises, strengthening exercises, and important considerations. It is essential to consult with your doctor or physical therapist before starting any new exercise program, as they can personalize the exercises to your specific needs and limitations.

Range of Motion and Stretching Exercises

Range of motion (ROM) exercises are essential for restoring flexibility and preventing stiffness in the wrist and hand after a fracture. These exercises involve gently moving the wrist through its full range of motion, gradually increasing the movement as tolerated. Stretching exercises help to lengthen muscles and improve tissue elasticity, reducing stiffness and improving overall mobility.

Here are some examples of typical ROM and stretching exercises for a wrist fracture⁚

• Wrist Flexion and Extension⁚ With your forearm resting on a table and your hand extending beyond the edge, slowly bend your wrist up and down, moving your hand towards and away from your forearm.
• Wrist Radial/Ulnar Deviation⁚ Keeping your forearm on the table, move your hand sideways, first towards your thumb (radial deviation) and then towards your pinky finger (ulnar deviation).
• Wrist Extensor/Flexor Stretches⁚ Extend your arm in front of you with your palm facing up. Gently bend your wrist down towards your forearm (wrist flexion) and hold for 10-15 seconds. Repeat with your palm facing down (wrist extension).

Remember to perform these exercises slowly and gently, stopping if you experience any pain. Gradually increase the range of motion and duration of the stretches as your wrist heals.

Wrist Flexion and Extension

Wrist flexion and extension exercises are crucial for restoring the movement of the wrist joint after a fracture. These exercises involve bending the wrist up and down, which helps strengthen the muscles responsible for these movements.

Here’s how to perform these exercises⁚

1. Start Position⁚ Sit or stand with your affected arm resting on a table or flat surface, with your hand hanging over the edge. Keep your elbow straight.
2. Wrist Flexion⁚ Slowly bend your wrist downwards, bringing the back of your hand towards your forearm. Hold this position for a few seconds.
3. Wrist Extension⁚ Gradually extend your wrist upwards, straightening your hand and pointing your fingers towards the ceiling. Hold this position for a few seconds.
4. Repetitions⁚ Repeat these movements 10-15 times, 2-3 times a day.

Remember to perform these exercises slowly and smoothly, stopping if you experience any pain. It’s important to listen to your body and gradually increase the range of motion and repetitions as your wrist heals.

If you have any concerns or questions about these exercises, consult with your doctor or physical therapist.

Wrist Radial/Ulnar Deviation

Wrist radial and ulnar deviation exercises are designed to improve the side-to-side movement of the wrist. These movements are essential for daily activities like turning a doorknob, using a computer mouse, and playing musical instruments.

Here’s how to perform these exercises⁚

1. Start Position⁚ Sit or stand with your affected arm resting on a table or flat surface, with your hand hanging over the edge. Keep your elbow straight.
2. Radial Deviation⁚ Slowly move your wrist towards your thumb side, keeping your fingers straight. Hold this position for a few seconds.
3. Ulnar Deviation⁚ Gradually move your wrist towards your pinky finger side, keeping your fingers straight. Hold this position for a few seconds.
4. Repetitions⁚ Repeat these movements 10-15 times, 2-3 times a day.

It’s important to perform these exercises smoothly and gradually, avoiding any sudden or forceful movements. If you experience any pain, stop the exercise immediately. As your wrist heals, you can gradually increase the range of motion and repetitions.

If you have any concerns or questions about these exercises, consult with your doctor or physical therapist.

Wrist Extensor/Flexor Stretches

Stretching the wrist extensors and flexors is essential for regaining flexibility and reducing stiffness after a wrist fracture. These exercises help to improve the range of motion in the wrist and prevent muscle tightness, which can limit functionality. Here’s how to perform these stretches⁚

1. Wrist Extensor Stretch⁚ With your arm extended in front of you, bend your wrist downwards, pointing your fingers towards the floor. Gently use your opposite hand to press down on the top of your hand, feeling a stretch in the back of your forearm. Hold this position for 15-30 seconds.
2. Wrist Flexor Stretch⁚ Bend your elbow and bring your hand up to your shoulder. With your opposite hand, gently pull on your fingers to bend your wrist upwards, feeling a stretch in the front of your forearm. Hold this position for 15-30 seconds.
3. Finger Extension Stretch⁚ Make a fist with your affected hand and then extend your fingers as far as comfortable. Hold this position for a few seconds and repeat 10-15 times. This helps stretch the muscles in your hand and fingers.

Remember to perform these stretches gently, avoiding any forceful movements. If you experience any pain, stop the stretch immediately. You can gradually increase the intensity and duration of the stretches as your wrist heals. It’s important to consult with your doctor or physical therapist to ensure you are performing these exercises correctly and safely.

Intrinsic Flexion

Intrinsic flexion exercises target the small muscles within your hand that control finger movements. These exercises are crucial for regaining dexterity and fine motor control after a wrist fracture. Here are some effective intrinsic flexion exercises⁚

1. Finger Tapping⁚ With your hand resting on a flat surface, tap each fingertip individually on the surface. Repeat this exercise 10-15 times for each finger.
2. Finger Spreading⁚ Extend your fingers as wide as possible, then slowly close them into a fist. Repeat this exercise 10-15 times.
3. Thumb Opposition⁚ Touch each fingertip with your thumb, one at a time. Repeat this exercise 10-15 times.
4. Coin Pickup⁚ Place several small objects, like coins, on a flat surface. Pick up each object individually using your thumb and index finger. Repeat this exercise for 10-15 repetitions.

Remember to start slowly and gradually increase the difficulty of these exercises as your wrist heals. If you experience any pain, stop the exercise and consult with your doctor or physical therapist. Consistency is key in regaining strength and function in your hand. These exercises, performed regularly, will contribute to restoring your ability to perform everyday tasks with ease.

MP Extension

MP extension exercises focus on strengthening the muscles that extend your fingers at the metacarpophalangeal (MP) joints, the joints where your fingers connect to your hand. These exercises are essential for regaining the ability to grip and grasp objects effectively after a wrist fracture. Here are some examples of MP extension exercises⁚

1. Finger Lifts⁚ With your hand flat on a table, lift each finger individually, keeping the other fingers flat on the surface. Hold for a few seconds, then lower. Repeat this exercise 10-15 times for each finger.
2. Wrist Extension with Finger Extension⁚ Extend your wrist upwards, keeping your fingers straight. Hold for a few seconds, then slowly lower your wrist. Repeat this exercise 10-15 times.
3. Finger Extension with Resistance⁚ Use a resistance band or a small weight to provide resistance as you extend your fingers. Hold for a few seconds, then slowly lower. Repeat this exercise 10-15 times;
4. Ball Squeezes⁚ Squeeze a soft ball or a stress ball with your fingers, focusing on extending your fingers as you squeeze. Hold for a few seconds, then release. Repeat this exercise 10-15 times.

Remember to start with lighter resistance and gradually increase it as your strength improves. It’s important to listen to your body and stop if you experience any pain. By consistently performing these MP extension exercises, you’ll help your hand regain its full range of motion and strength, allowing you to confidently grip and grasp objects once again.

Strengthening Exercises

Strengthening exercises are crucial for regaining the strength and stability of your wrist after a fracture. These exercises gradually build muscle mass and improve your wrist’s ability to support everyday activities. Here are some examples of strengthening exercises for your wrist⁚

1. Wrist Flexion/Extension with Weight⁚ Hold a light weight (such as a water bottle) in your hand with your palm facing down. Slowly bend your wrist upwards (extension) and then downwards (flexion). Repeat this exercise 10-15 times.
2. Wrist Radial/Ulnar Deviation with Weight⁚ Hold a light weight in your hand. Slowly move your wrist towards your thumb (radial deviation) and then towards your little finger (ulnar deviation). Repeat this exercise 10-15 times.
3. Grip Strengthening Exercises⁚ Use a hand gripper or a stress ball to strengthen your grip. Squeeze the object as hard as you can, hold for a few seconds, and then release. Repeat this exercise 10-15 times.
4. Finger Extensions with Resistance⁚ Use a resistance band or a small weight to provide resistance as you extend your fingers. Hold for a few seconds, then slowly lower. Repeat this exercise 10-15 times.

Start with light weights and gradually increase the weight as your strength improves. It’s important to listen to your body and stop if you experience any pain. These strengthening exercises will help you regain the strength and function of your wrist, allowing you to confidently perform everyday tasks and activities.

Wrist Flexion and Extension (with Weight)

This exercise targets the muscles responsible for bending (flexion) and straightening (extension) your wrist. It helps improve the range of motion and strength of your wrist, making it easier to perform daily activities like writing, typing, and lifting objects.

1. Preparation⁚ Sit or stand comfortably with your arm resting on a table or a stable surface. Your hand should be hanging over the edge of the table, palm facing down.
2. Wrist Extension⁚ Hold a light weight (such as a water bottle) in your hand. Slowly lift your hand up, extending your wrist towards the ceiling. Keep your forearm still and focus on the movement in your wrist.
3. Wrist Flexion⁚ Lower your hand back down, bending your wrist towards your forearm. Keep your elbow still and focus on the movement in your wrist.
4. Repetitions⁚ Repeat this flexion and extension movement 10-15 times. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

As your strength improves, you can gradually increase the weight of the object you are using. Remember to start slowly and listen to your body. This exercise is a fundamental step in regaining full function and strength in your wrist.

Wrist Radial/Ulnar Deviation (with Weight)

This exercise focuses on strengthening the muscles that control the sideways movement of your wrist. It helps improve your ability to move your wrist towards your thumb (radial deviation) and towards your pinky finger (ulnar deviation), essential for tasks like turning a doorknob or gripping a steering wheel.

1. Preparation⁚ Sit or stand comfortably with your arm resting on a table or a stable surface. Your hand should be hanging over the edge of the table, palm facing down; Hold a light weight (such as a water bottle) in your hand.
2. Radial Deviation⁚ Slowly move your wrist towards your thumb, keeping your forearm still. Imagine you’re trying to touch your thumb with the little finger of the same hand. Hold this position for a few seconds.
3. Ulnar Deviation⁚ Slowly move your wrist towards your pinky finger, keeping your forearm still. Imagine you’re trying to touch your pinky finger with your thumb. Hold this position for a few seconds.
4. Repetitions⁚ Repeat these movements 10-15 times, alternating between radial and ulnar deviation. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

As your strength improves, you can gradually increase the weight of the object you are using. Remember to start slowly and listen to your body. This exercise is crucial for regaining full functionality and control of your wrist, allowing you to perform everyday tasks with ease.

Grip Strengthening Exercises

Once your wrist has healed sufficiently, it’s important to regain the strength in your hand and fingers. Grip strengthening exercises help you regain the ability to grasp and hold objects firmly, essential for activities like writing, using utensils, and playing sports.

1. Squeezing a Ball⁚ Start with a soft, squishy ball and squeeze it tightly for a few seconds. Release and repeat 10-15 times. Gradually progress to firmer balls as your grip strengthens. This exercise targets multiple hand muscles, improving overall grip strength.
2. Hand Grippers⁚ Hand grippers are specifically designed to strengthen your grip. Choose a gripper with a resistance level suitable for your current strength. Squeeze the gripper as tightly as you can for a few seconds and release. Repeat 10-15 times.
3. Picking Up Objects⁚ Pick up small objects like marbles, coins, or buttons, one at a time. Place them in a container and then pick them up again. This exercise improves fine motor skills and finger dexterity, essential for tasks like buttoning clothes and using tools.
4. Towel Scrunches⁚ Roll up a towel and hold the ends in each hand. Squeeze the towel as tightly as you can, bringing your hands closer together. Hold for a few seconds and release. Repeat 10-15 times.

Remember to start slowly and gradually increase the difficulty of the exercises as your strength improves. Listen to your body and stop if you experience any pain. Incorporating these exercises into your daily routine will help you regain a strong and functional grip, enabling you to perform everyday tasks with confidence.

Important Considerations

While these exercises can be beneficial for your recovery, it’s crucial to approach them with caution and prioritize your well-being. Here are some vital considerations to keep in mind⁚

• Listen to Your Body⁚ Pay close attention to any pain signals. If you experience pain, stop the exercise immediately and consult your doctor or physical therapist. Pushing through pain can hinder healing and worsen your condition.
• Start Slowly and Gradually Increase Intensity⁚ Begin with a few repetitions and sets, gradually increasing the number as your strength improves. Avoid overexertion, especially in the initial stages of recovery.
• Proper Form⁚ Ensure that you maintain correct form during the exercises. Incorrect form can strain your wrist and hinder healing. If you’re unsure about proper technique, seek guidance from a physical therapist.
• Rest and Recovery⁚ Allow your wrist adequate rest between exercise sessions. This is crucial for muscle repair and healing. Also, remember to incorporate rest days into your exercise schedule.
• Consistency is Key⁚ Consistency is essential for effective rehabilitation. Aim to perform these exercises regularly, ideally 3-4 times per week. The more consistent you are, the quicker and more complete your recovery will be.
• Seek Professional Guidance⁚ If you’re unsure about which exercises are appropriate for you or if you experience persistent pain or discomfort, consult your doctor or a qualified physical therapist. They can provide personalized guidance and ensure your recovery is on track.

By following these considerations, you can maximize the benefits of these exercises and promote a safe and successful recovery from your wrist fracture.