Recovering from a wrist fracture can be a bit of a rollercoaster, especially when you’re keen to get back to normal activities. However, to ensure proper healing and regain full function, there are several things you should (and shouldn’t) do. Here’s an easy guide to help you through your wrist fracture rehab journey.
The Do’s
1. Follow your physiotherapist’s advice
This one may seem obvious, but it’s crucial to follow the instructions given by your physiotherapist. They’ll provide you with exercises designed to restore your movement, strength, and coordination. Beginning controlled movement early on significantly improves outcomes, promoting better mobility and reducing the chance of long-term stiffness (1).
2. Begin gentle movements as soon as the cast is off
Once your cast is removed, your wrist will likely feel stiff and weak. Don’t worry, this is normal. Your physiotherapist will advise gentle range-of-motion exercises to help bring back flexibility. It’s vital to start these as soon as possible because early movement is linked to better long-term results. Studies have shown that starting active rehabilitation promptly after the cast is off improves function (2).
3. Work on your grip strength
After a wrist fracture, grip strength often takes a hit. Your physiotherapist will likely introduce exercises such as squeezing a soft ball or using hand grippers. Regaining grip strength is crucial for restoring function and lowering the risk of future injury (3).
4. Use ice and elevate when needed
Even after your cast comes off, you may still experience some swelling or discomfort, especially after exercising. This is where ice and elevation can help. Applying ice for around 20 minutes at a time and keeping your wrist elevated can reduce swelling and soreness, aiding recovery (4).
5. Stick to your rehab exercises consistently
Consistency is key during rehabilitation. While you may not notice progress immediately, sticking with your exercises is essential for a good recovery. Patients who remain dedicated to their rehab routines generally experience better long-term results.
The Don’ts
1. Don’t push through pain
Although some discomfort is normal during rehab, sharp or intense pain is not. If you feel significant pain while doing exercises, stop immediately and consult your physiotherapist. Pushing through pain can result in further injury or slow down your recovery.
2. Don’t rush back to heavy lifting
It’s tempting to return to your normal activities as soon as possible, but it’s important not to lift heavy objects too soon. Whether it’s lifting weights at the gym or carrying heavy shopping bags, doing this prematurely can risk reinjury. Even after your physiotherapist gives you the go-ahead for light activities, you may still need to wait before tackling heavier loads (5).
3. Avoid repetitive strain early on
Your wrist is more vulnerable to strain after a fracture. Activities like typing, texting, or any repetitive wrist movements should be limited initially. Gradually ease into these activities to avoid repetitive strain injuries, such as tendinitis or carpal tunnel syndrome, which could slow down your progress.
4. Don’t compare your recovery to others
Everyone’s healing process is different, so try not to compare your progress to that of others. Factors such as age, the type of fracture, and any pre-existing conditions can all affect how fast you recover. Stay patient and trust your own body’s timeline.
5. Don’t forget about the rest of your body
Just because your wrist is injured doesn’t mean the rest of your body should stay inactive! Keeping the rest of your body fit—whether by working on your legs, core, or the uninjured arm—can support your overall recovery. Staying active helps maintain strength and mobility, which benefits your healing process.
Conclusion
Recovering from a wrist fracture takes time and persistence, but by following these do’s and don’ts, you’ll be on the right track. Work closely with your physiotherapist and give your body the care it needs to heal. Remember, recovery is a gradual process— patience and consistency are your best friends!
Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in managing Wrist Fracture issues. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
- Zhou, Zhihui, et al. “Impact of early rehabilitation therapy on functional outcomes in patients post distal radius fracture surgery: a systematic review and meta-analysis.” BMC Musculoskeletal Disorders 25.1 (2024): 198.
- Zeckey, Christian, et al. “Early Mobilization Versus Splinting After Surgical Management of Distal Radius Fractures: Results of a Randomized Controlled Study of Postoperative Care in Older Patients.” Deutsches Ärzteblatt International 117.26 (2020): 445.
- Nguyen, Antony, et al. “Does a Hand Strength–Focused Exercise Program Improve Grip Strength in Older Patients With Wrist Fractures Managed Nonoperatively?: A Randomized Controlled Trial.” American Journal of Physical Medicine & Rehabilitation 99.4 (2020): 285-290.
- Pouedras, M., et al. “Effect of cryotherapy on pain and analgesic consumption after wrist or thumb surgery.” Hand Surgery and Rehabilitation 40.2 (2021): 190-193.
- Schneider, Anne Marie. “Rehabilitation of wrist, hand, and finger injuries.” Rehabilitation techniques for sports medicine and athletic training. Routledge, 2024. 537-576.
