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Wrist
sprain rehabilitation
Rehabilitation
exercises
Strengthening
exercises
Alternative
exercises
Rehabilitation
after surgery
How
long will the effects of my injury last?
When
can I return to my sport or activity?
Read more about wrist
sprains
Wrist sprain rehabilitation
As an athlete, your number one concern is getting back to full strength
as soon as possible so that you can return to training and competition.
That is why appropriate rehabilitation is extremely important.
For a mild wrist sprain,
or Grade 1, your doctor may recommend an exercise program to strengthen
surrounding muscles. The doctor may also prescribe a protective brace
or sling for you to wear.
For torn ligaments
(Grade 2 or Grade 3 wrist sprain), your doctor may recommend that you
wear a cast, and in some very severe cases, surgery may be required.
The most common rehabilitation
for a wrist sprain often includes the following:
- Rest
Avoid using your injured wrist and hand.
- Ice
Apply ice or a cold pack to the wrist for 15 to 20 minutes, 4 times
a day for several days. Wrap the ice or cold pack in a towel. Do not
apply the ice directly to your skin.
- Medication
Take ibuprofen to help reduce inflammation and pain.
Compression - Wrap your wrist in an elastic compression bandage (i.e.,
Ace bandage). This will limit swelling and support your wrist.
- Stretching
When the acute pain is gone, start gentle stretching of the wrist and
elbow as recommended by your doctor. Stay within pain limits. Hold each
stretch for about 10 seconds and repeat 6 times.
- Strengthening
Begin strengthening exercises for your wrist extensor muscles as recommended
by your doctor.
- Brace or sling
You may need to wear a brace to immobilize your wrist.
- Cast
If you have a severe sprain, your doctor may recommend a cast or splint
for 2 to 3 weeks.
Rehabilitation
exercises
The major objectives of rehabilitation from a wrist sprain are to improve
the elasticity of the wrist joint and to gradually increase pain-free
range of motion. The exercises below stretch the muscles of the forearm
and upper arm. These exercises should be performed once or twice daily.
- Wrist flexor stretch
Extend affected arm forward with palm up and elbow straight. Place fingers
and palm of opposite hand across palm and fingers of the extended hand
and draw back with it until a stretch is felt in the forearm. Hold this
position for 3 to 5 seconds then relax for 3 to 5 seconds. Perform this
exercise 10 times.
- Wrist extensor
stretch
Extend affected arm forward with palm down, elbow straight, and fingers
slightly curled. Grasp the affected side hand with other hand and draw
affected side hand down until stretch is felt in the forearm. Hold this
position from 3 to 5 seconds then relax for 3 to 5 seconds. Perform
this exercise 10 times.
- Pronation/suppination
stretch
Extend affected arm forward in a hand-shaking position with palm facing
up. Slowly rotate the hand from a palm-up position to a palm-down position.
Hold for 3 to 5 seconds and then rotate back. Perform this exercise
10 times. When you work your way up to strength training, you may use
a small weight while rotating the hand and wrist.
- Tricep stretch
Stand erect with feet at about shoulder width. Raise injured arm at
the shoulder with elbow bent and place the forearm behind the head.
Grasp the injured elbow with opposite hand and draw it toward the center
of the body until stretch is felt. Hold this position for 3 to 5 seconds
then relax for 3 to 5 seconds. Perform this exercise 10 times.
- Bicep stretch
Stand erect with arms raised to shoulder height and palms up. Press
arms backward until stretch is felt. Hold this position for 3 to 5 seconds,
then relax for 3 to 5 seconds. Perform this exercise 10 times. The biceps
as well as the muscles of the shoulder and upper chest are stretched
by this exercise.
Strengthening exercises
The following exercises develop strength of the muscles of the forearm
and upper arm. To maintain symmetry of the arms in terms of strength and
appearance, perform these strength exercises with the uninjured arm as
well as the injured arm.
- Wrist extension
Sit in a chair with forearm resting on the end of a table, palm down.
Grasp a light weight dumbbell and raise the weight up as high as possible
while maintaining contact with the table top. Hold this position for
3 to 5 seconds. Relax for 3 to 5 seconds. Repeat this exercise 5 to
10 times. Substitute a heavier dumbbell as strength increases.
- Arm curls
Either standing or sitting, grasp a 2- to 4-pound dumbbell in one hand.
With palm up, flex elbow and draw the dumbbell up to the same side shoulder
while maintaining erect posture. Do not bend at the waist or swing the
dumbbell. Lower dumbbell slowly and with control to the starting position.
Repeat this exercise 10 times. Use a heavier dumbbell as strength increases.
Alternative exercises
During the period when normal training should be avoided, alternative
exercises may be used. These activities should not require any actions
that create or intensify pain at the site of injury. They include:
Rehabilitation
after surgery
Keep in mind that if your wrist sprain requires surgery, the soft tissue
needs time to heal before exercise can begin.
A physical therapy
program usually begins with range-of-motion and resistive exercises, then
incorporates power, aerobic and muscular endurance, flexibility, and coordination
drills.
Finally, patients
develop speed and agility through sport-specific exercise routines.
The ultimate goal
of reconstructive wrist surgery is to repair torn ligaments, and provide
dynamic stability while maintaining full range of motion, so that athletes
can return to competitive or recreational sports. Progress is assessed
by the patient's perception of how stable the wrist feels and by comparing
the strength and stability of the injured and uninjured arms.
How long will the
effects of my injury last?
The goal of rehabilitation is to return you to your sport or activity
as soon as is safely possible. If you return too soon you may worsen your
injury, which could lead to permanent damage. Everyone recovers from injury
at a different rate. Return to your activity is determined by how soon
your wrist sprain recovers, not by how many days or weeks it has been
since your injury occurred. It also depends on how serious the injury
is. Instances where reconstructive surgery is required will obviously
create a longer recovery period than patients with a mild sprain.
A good rule is to
allow pain to dictate when you're ready to return to activity. You should
return in moderation, and back off if you feel any pain.
You may safely return
to your sport or activity when you have full strength and range of motion
in the injured wrist compared to the uninjured wrist.
When can I return
to my sport or activity?
Some may be ready for full participation in two weeks, others not for
two months or more. Of course, time for return to activity is much longer
if surgery is necessary.
Remember: The goal
of rehabilitation is to return you to your sport or activity as soon as
is safely possible. If you return too soon you may worsen your injury,
which could lead to permanent damage. Everyone recovers from injury at
a different rate. Return to your activity is determined by how soon your
wrist sprain recovers, not by how many days or weeks it has been since
your injury occurred.
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