Ethan Silk, Physiotherapist
Exercises for a fractured or broken wrist after cast removal.
So, you've had a wrist fracture, and the cast is finally off. Now it's time to kick-start your recovery journey with effective wrist physiotherapy!
To regain full strength, mobility, and rock-solid wrist function, you need to follow a kickass rehab program.
As a sports physiotherapist, I'll walk you through the five great exercises to supercharge your wrist recovery with some of the top physiotherapy exercises to perform for a broken wrist, in particular once your cast is removed.
These wrist physiotherapy exercises will help you regain strength, improve flexibility, and get you back in action following a fractured wrist.
Remember, though, it's always wise to consult your wrist physiotherapist prior to diving into any exercise routine after your have had your case removed for a broken wrist.
Get Moving - Range of Motion (ROM) pHYSIOTHERAPY Exercises For A Fractured Wrist After Cast Removal:
First things first, we need to get that wrist moving freely again. Start with some gentle movements and gradually amp up the intensity. Check out these three killer ROM exercises:
a) Wrist Circles: Take a comfortable stance, and imagine you're a DJ spinning some tracks. Move your wrist in circular motions, going clockwise for 10 spins, and then switch it up counterclockwise for another 10 spins. Keep it smooth and controlled, and if it hurts past a point that’s intolerable, reduce the range of motion.
b) Bend It Like Beckham - Flexion and Extension:
Picture yourself as a yoga guru, and let's bend that wrist like a pro. Begin with your palm facing downward. Slowly bend your wrist forward, bringing your fingertips closer to your forearm. Hold it for a sec, then return to the starting position. Repeat this sweet move 10 times. Now, flip your hand so that your palm faces upward. Slowly bend your wrist backward, showing off your flexibility. Do it for 10 reps, and feel the stretch!
c) Side to Side Action - Radial and Ulnar Deviation:
Time to show your wrist some sideways love. Start with your palm facing down. Tilt your wrist toward your thumb as far as you can without cursing in pain. Hold that position briefly, then come back to neutral. Do this funky move 10 times. Now, tilt your wrist toward your little finger like you're giving it a high-five. Feel the stretch and do it 10 more times on each side.
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Grip Like a Boss - Strengthening pHYSIOTHERAPY Exercises for Wrist Fractures and Cast Removal:
We need to bring back your grip strength, so you can crush it in daily activities. Grab a stress ball, therapy putty, or a squishy foam ball, and let's get those hands working. Start easy and gradually level up. Check out these two excellent grip strengthening exercises:
a) Hulk Squeeze - Squeezing Exercise: Grip that stress ball or therapy putty like you're crushing your nemesis. Squeeze it as hard as you can for 5 seconds, then release for another 5 seconds. Repeat this intense squeeze 10 times. Feel the power in your hand and forearm. As you get stronger, try a tougher resistance object. Embrace your inner Hulk!
b) Finger Magic - Finger Extension Exercise: Wrap a rubber band around your fingers, just below your fingertips. Now, imagine you're a magician performing a trick. Open your hand wide, spreading your fingers against the resistance of the band. Do it for 10 reps and feel the burn. This move targets the muscles responsible for finger extension, bringing balance back to your hand.
Flex It, Extend It - Wrist Extension/Flexion pHYSIOTHERAPY Exercises for Wrist Fractures and Cast Removal:
Let's pump up the muscles responsible for bending and extending your wrist. These exercises will help you regain strength and stability. Get ready for two excellent exercises:
a) Wrist Curls - Curl 'Em Up: Grab a light dumbbell or a water bottle and get in the curling mood. Hold it with your palm facing up, and rest your forearm on a table or your thigh. Slowly bend your wrist upward, bringing the weight toward your forearm. Pause for a sec at the top, then lower it back down. Repeat this move for 10 reps. When you're ready to level up, add more weight!
b) Reverse Wrist Curls - Turn It Around: It's time to flip the script. Perform the same movement as wrist curls, but this time with your palm facing down. Slowly bend your wrist downward and then rise back up to the starting position. Feel the burn, embrace the challenge, and repeat for 10 reps. You've got this!
Twist and Shout - Pronation/Supination pHYSIOTHERAPY Exercises for Wrist Fractures and Cast Removal:
Let's bring back the rotational movements of your forearm and wrist. These exercises will improve coordination and strengthen the muscles involved.
a) Dumbbell Twists - Supination/Pronation: Grab a lightweight dumbbell or even a hammer. Bend your elbow at 90 degrees and rest your forearm on a table. Now, imagine you're twisting the throttle of a motorcycle. Rotate your forearm to bring the palm up (supination) and then back down (pronation). Get your groove on and do it for 10 reps in each direction. Feel the rhythm, feel the flow.
Everyday Heroes - Functional pHYSIOTHERAPY Exercises for Wrist Fractures and Cast Removal:
Let's integrate your wrist into everyday activities and sports-specific moves. These exercises will enhance wrist stability, coordination, and endurance. Prepare for one super-functional exercise:
a) Wall Ball Toss - Slam Dunk: Stand facing a wall and channel your inner basketball player. Hold a small, soft ball in your hand and toss it against the wall using a variety of wrist movements. Get creative, bounce it, spin it, and catch it like a pro. Do 10 to 15 throws and feel the fun. If you want to level up, try using a smaller or heavier ball. You're the MVP!
Congratulations on taking the first steps toward your wrist recovery journey!
These five exercises will be your trusty companions on the road to regaining strength, flexibility, and badass wrist function.
Remember to listen to your body, start slow, and gradually increase the intensity. If anything feels funky or painful, talk to your healthcare pro right away.
Keep pushing, stay consistent, and before you know it, you'll be back in action, giving high-fives and rocking those wrist movements like a champ!
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LEARN How OUR SPORTS PHYSIO TEAM can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
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