How can I strengthen my right wrist after a fall?

Answer 1

First make sure that it is fully healed before you start strengthing. You could damage it more, depending on where you are in the healing process you can either use cold or heat. Cold if the injury is still acute in order to reduce swelling and associated pain. Warm heat if it is an older injury. This will help draw blood to the area and help in recovery. This will also help with flexability.

You can start by simply rotating your wrist through its full range of motion. (Possibly while running warm water in the shower.) Becareful not to overstretch the area.

Once your wrist is warmed up you can use a can of peas or soup and add a little resistance while you flex and extend your wrist. Increase your resistance as this gets easier.

Another nice exercise you might try is using a physical therapy band. Sort of like a big rubber bands with varying resistance levels.

Place the ends of the bands under your foot and place you hand in the loop end. (place the band so that your wrist is loosely extended.) flex your wrist only. You can trun your hand palm down an extend you wrist up to strengthen the oppsing muscle group.

Answer 2

Falling - the landing can cause bones to end up misaligned (chiropractor) and muscles to gain knots (massage therapist). If that happened the strength will be hard to gain without being corrected.

Much pain is from muscles below is an example of what may help (based on headaches).
Begin with a couple swigs of molasses or a couple of bananas (natural muscle relaxers) daily - magnesium (which regulates many things in the body) and potassium (a needed building block for muscles).
Drink at least 1/2 gallons of water per day. Running a body low on water is like running a car low on oil is the analogy the head of neurology at UCDavis told my husband about 10 years ago.

Now to the cause - muscles - your back, neck shoulders and head have tender spots. They are knots in the fibers of the muscles called trigger points. It makes the muscles tight which makes them press on nerves and other things causing the pain.

The cure - start with a professional massage, (if this does not do it you probably need a chiropractor as well) you will also want to go back over any place you can get to 6-12 times per session up to 6 times per day rubbing (or lightly scratching on your head) every where that is tender until the knots go away. The place where the skull connects to the spine press up under the edge of the skull (to get to those muscles).

For more information read The Trigger Point Therapy Workbook by Davies. It teaches what to do and where the pain comes from.

Answer 3

If you have insurance your best bet is to get a referral from your doctor to a physical therapist. Other ideas... grab a broom very close to the end and move the broom up and down with your wrist controlling the movement and moving very slowly. Try from different positions (more your wrist at different angles). As you get stronger, move away from the broom top which adds weight. You can also grab a light can and curl it up and down and side to side to strengthen your wrist. You can also get a stress ball and squeeze, release, squeeze (hold), release, etc.
Best of luck.

Answer 4

after i broke my wrist and it was in a cast, i constantly had a glue stick (for a glue gun) in my hand to keep it moving and avoid physical therapy. you can buy a bag for like 50 cents, and they are flexible and non-gooey. just twirl it amongst your fingers like you would twirl a baton

good luck and i hope it gets better for you

Answer 5

go to a rehab and gym personal trainer and tell him about what happened and ask him to make a program for you to recover after the incident.
make sure meanwhile that you will get some calcium to strenght your body.