Broken Wrist - The cast came off yesterday....... What now?

Question

My physio referral can take up to 6 weeks, what exercises could I be doing in the meantime?

Answer 1

As we don't know your age, the exact nature of the fracture, or the current level of repair, it is impossible to give a proper answer.

In general, you should not put high levels of strain on till cleared by physio. The first goal after removal of the cast is restoring the range of motion.

If the wrist is stiff, try soaking in warm water first, some like to use epsom salts. Then gently flex and extend the wrist forward and back 30 times 2 times a day. then side to side 30 times 2 times a day. Then move ther wrist through circles first clockwise 30 times. Then anticlockwise twice a day. Next get a small rubber ball slightly smaller than a tennis ball. Squeeze this 50-100 times twice a day.

This may cause some aching, but if you feel pain, stop the activity and call your doctor.

This will get you started on Range of motion and gentle stregthening.

Good Luck

Answer 2

take it slow at first, just roll your wrist around a bit without weights untill the stiffness lessens. Then start out with very light weight, and with palm up do some wrist curls, then with palm down. finally, do some with the weight perpendicular to the plane of the floor. Add weight gradually, and back off if you feel sharp pain beyond stiff muscles. When you come out of a cast, one of the biggest dangers is to tear ligaments or suffer other injuries due to the attrophy of muscles that help stabilize the joints. You need to give those muscles a chance to recover from inactivity before you challenge the joint too much. Good luck! Isn't it nice to be able to scratch when it itches again?

Answer 3

I would say swimming at a gym or a pool that has water arobics. It helps build back the lost muscle and it also isnt alot of strain on the freshly healed bone that is still a bit weak.