Exercising With a Broken Wrist: A Comprehensive Guide to Staying Active During Recovery

A broken wrist can be a frustrating setback, especially for those who enjoy an active lifestyle. The pain, the cast, and the limitations on your movement can make it seem impossible to exercise. However, it’s crucial to maintain some level of physical activity during recovery, not just for your physical health, but for your mental well-being as well. While you need to protect your injured wrist, there are many safe and effective ways to stay active without hindering the healing process. This comprehensive guide provides detailed steps and instructions to help you navigate exercise with a broken wrist.

Understanding Your Injury and Recovery

Before diving into exercises, it’s paramount to understand the nature of your wrist fracture and the advice given by your doctor. A broken wrist isn’t a uniform injury; it can range from a minor hairline fracture to a complex break requiring surgery. The type of fracture, its severity, and any complications will determine the timeline for your recovery and the extent of permitted activity.

Consult Your Doctor or Physical Therapist

This is the most critical step. Before beginning any exercise program, obtain clearance from your doctor or physical therapist. They will assess your injury, evaluate your current healing status, and provide specific recommendations based on your situation. They can tell you what motions are safe, what activities to avoid, and how to progress your exercises safely. Do not start any of these exercises without consulting a medical professional first.

The Stages of Healing

Wrist fractures typically heal in stages, and your exercise program should align with each phase:

• Immobilization Phase (Initial Weeks): During this phase, your wrist is likely in a cast or splint. The focus is solely on allowing the bone to heal. Movement is restricted to avoid further injury. Exercise during this stage will mostly involve movements that do not impact the injured wrist.
• Early Rehabilitation Phase (After Cast Removal): Once your cast is removed, your wrist will be stiff and weak. The focus now shifts to regaining range of motion (ROM) and gentle strength.
• Late Rehabilitation Phase (Continued Strengthening): As your ROM improves, the focus transitions to building strength and improving overall functionality.
• Return to Activity Phase: This final phase focuses on gradually returning to your pre-injury activity levels.

Knowing which phase you’re in will help you choose exercises that are appropriate and safe.

General Principles for Exercising with a Broken Wrist

Regardless of the specific exercises you choose, certain principles should guide your workout program:

1. Listen to Your Body: Pain is a signal that something is wrong. Stop immediately if you feel any sharp or increasing pain. Discomfort is expected but pushing past pain can hinder healing and cause further injury.
2. Start Slowly and Gradually Progress: Don’t try to do too much too soon. Begin with gentle, low-impact activities and gradually increase the intensity, duration, and range of motion as your wrist heals.
3. Focus on Correct Form: Proper form is crucial to prevent further injury and ensure you are effectively targeting the intended muscles. Don’t compromise form for intensity.
4. Use Proper Support: If your doctor or physical therapist recommends a brace or splint, wear it as directed during exercises.
5. Maintain Core Strength: A strong core is essential for proper posture and balance, both of which are important when performing any exercise, especially during recovery.
6. Be Patient: Healing takes time, and rushing the process can lead to complications. Be patient with yourself and celebrate the small victories.
7. Stay Hydrated: Drinking sufficient water is essential to assist in healing, reduce muscle cramps, and improve energy levels.
8. Proper Nutrition: Eating a well-balanced diet can help to provide the nutrients necessary for proper healing. Increase calcium and Vitamin D intake to help with bone strength.

Safe Exercises to Perform with a Broken Wrist (By Phase)

Here are exercise recommendations based on the recovery phases. Again, always confirm with your doctor before beginning any new exercises.

Immobilization Phase (While Wearing a Cast or Splint)

During this phase, your movement will be severely restricted by your cast or splint. Exercise will primarily focus on maintaining fitness and strength in areas other than the injured wrist.

1. Walking: Walking is an excellent low-impact exercise that you can continue with a broken wrist. Start with shorter walks and increase the distance and pace as you feel comfortable. Ensure you maintain proper balance and consider wearing a comfortable and stable shoe.
2. Lower Body Strengthening:
   • Squats: Stand with your feet shoulder-width apart and slowly bend your knees as if you were sitting in a chair. Keep your back straight and your core engaged.
   • Lunges: Step forward with one leg, bending both knees to 90 degrees. Keep your core engaged and your back straight. Be careful not to put any pressure or weight on the broken wrist if you need to use your hands for balance.
   • Calf Raises: Stand with your feet flat on the floor, slowly rise up on your toes and then slowly lower back down.
   • Hamstring Curls: Either standing or lying down, using a band or resistance machine to bend your knees and bring your heels to your buttocks.
3. Core Exercises:
   • Planks (Modified): If you have a cast on, doing a full plank might not be possible. Instead, try a modified plank on your forearms and knees. Keep your back straight and your core engaged. Ensure there is no pressure or weight on the injured arm.
   • Bird Dogs: Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart. Extend your right arm forward and your left leg back at the same time, keeping your core engaged. Return to the starting position and repeat on the opposite side.
   • Pelvic Tilts: Lie on your back with your knees bent. Gently tilt your pelvis forward and back, engaging your core muscles.
   • Bicycle Crunches: Lying on your back, bring one knee towards your chest while the other leg extends outwards. Bring the opposite elbow towards the bent knee, alternating sides in a cycling motion.
4. Cardio Alternatives:
   • Stationary Bike: A great option for cardio while keeping pressure off your wrist. Make sure you maintain good posture and control your speed.
   • Elliptical Trainer: Provides a good full body workout without putting pressure on your wrist. Ensure that you avoid using the hand grips.
   • Swimming (if cast allows): Gentle swimming (if the cast is fully waterproof and approved by your doctor) can be a good cardio option. Be sure not to push off the sides of the pool using your broken wrist.
5. Mental Exercise: Maintain your mental health through gentle exercise like yoga or meditation that does not place stress on the injured wrist, keeping your mind active and reducing the stress of being out of action.

Early Rehabilitation Phase (After Cast Removal)

Once your cast is removed, your wrist will be stiff and weak. You will be working on improving your range of motion and performing very light strength exercises. Be patient; do not push the wrist to do movements it is not yet capable of. These movements will be slow and gentle to begin with and increase in range as your strength and motion return. Never go to the point of pain.

1. Wrist Range of Motion Exercises:
   • Wrist Flexion and Extension: Gently bend your wrist up (extension) and down (flexion) as far as comfortable. Repeat 10 times, multiple times a day. Use your uninjured hand to support your broken wrist in the beginning.
   • Wrist Radial and Ulnar Deviation: Move your wrist from side to side, as if you are waving goodbye. Go as far as is comfortable. Repeat 10 times, multiple times a day. Use your uninjured hand to support your broken wrist in the beginning.
   • Wrist Pronation and Supination: With your elbow bent, slowly rotate your forearm so your palm turns up (supination) and down (pronation). Use your uninjured hand to support your broken wrist in the beginning. Do this movement several times a day, about 10 times each set.
   • Wrist Circles: Make small circular motions with your wrist, clockwise and counter-clockwise. Repeat 10 times, multiple times a day.
2. Finger and Thumb Exercises:
   • Finger Flexion and Extension: Open and close your hand, making a fist and then stretching your fingers out straight. Repeat 10-15 times, multiple times a day.
   • Thumb Touches: Touch each of your fingertips with your thumb in sequence. Repeat 10-15 times, multiple times a day.
   • Finger Spreads: With your hand open, spread your fingers as wide as comfortable, then bring them back together. Repeat 10-15 times, multiple times a day.
3. Gentle Strengthening (Using Resistance Bands or Light Weights):
   • Wrist Flexion with Band: Hold one end of a light resistance band. Place your hand palm upwards on a table or your thigh. Place the other end of the band under your foot. Slowly bend your wrist upwards using the resistance from the band. Repeat 10 times.
   • Wrist Extension with Band: Place your hand palm down on a table or your thigh. Place the other end of the band under your foot. Slowly bend your wrist upwards using the resistance from the band. Repeat 10 times.
   • Wrist Supination and Pronation with Band: Hold one end of a light resistance band, with your elbow bent. Place the other end of the band under your foot. Slowly turn your wrist upwards (supination) and then turn it downwards (pronation). Repeat 10 times each movement.
   • Light Bicep Curls: Using a very light weight (such as a can of soup or small dumbbell), bend your elbow and bring the weight up towards your shoulder. This helps to stabilize the wrist and build strength in the arm. Use caution not to strain the injured wrist and reduce weight if necessary.
4. Cardio: Continue with low-impact cardio options such as walking and stationary biking.

Late Rehabilitation Phase (Continued Strengthening)

As your range of motion improves, the focus will shift to increasing the strength of your wrist, as well as the surrounding muscles. At this stage, you may introduce slightly higher resistance and begin to add more functional movements.

1. Progressive Resistance Training:
   • Gradually increase resistance: Begin with the light weights and resistance bands that were used in early rehabilitation, gradually increasing the resistance and the weight. You can use dumbbells, resistance bands, or cable machines. Continue to focus on proper form and control.
   • Focus on compound movements: Incorporate compound exercises that use multiple muscle groups. For example, light dumbbell rows, shoulder presses, and lateral raises. These exercises will help strengthen the muscles around the wrist, as well as your upper body.
   • Wrist Curls with Weights: Using a light dumbbell, bend your wrist forward (palms up) and back (palms down) with a slow, controlled motion. Use a weight that is challenging but allows you to maintain good form. Start with 8-10 repetitions and work your way up.
2. Functional Exercises:
   • Grip strengthening: Use a hand gripper or putty to improve grip strength. These exercises can help with everyday activities like opening jars and carrying groceries.
   • Object Manipulation: Practice picking up and moving various objects of different sizes and weights. Start with lighter objects and gradually increase the weight.
   • Simulated Daily Activities: Simulate everyday tasks like turning a door knob, using a screwdriver, and typing. These exercises help your wrist regain its functional abilities.
3. Full Body Strengthening: Continue exercises from previous phases, ensuring you are continuing to work all muscle groups. It is important to have a balanced body strength to reduce injury and help with functional movement.
4. Light Impact Cardio: Gradually introduce slightly more intense cardio options such as jogging, if approved by your doctor.

Return to Activity Phase

The final phase focuses on gradually returning to your pre-injury activity levels. Continue the exercises you were doing in late-stage rehabilitation, increasing the intensity, duration, and complexity of your workouts.

1. Sport Specific Activities: If you’re an athlete, incorporate exercises that mimic the movements required in your sport. For example, if you play tennis, start by practicing gentle swings with a lightweight racket and gradually progress to your normal training.
2. Monitor for Pain and Swelling: Be mindful of your body’s response to exercise. If you experience pain or swelling, reduce the intensity or take a break and allow adequate time to recover.
3. Continue to progress: Continue working with weights and resistance bands, as well as performing range of motion exercises to maintain strength and motion of the wrist and surrounding muscles.
4. Listen to your body: Always listen to your body, and do not return to intense physical activity if you still feel pain or tenderness in the injured wrist.

Important Considerations

• Pain Management: Discuss pain management options with your doctor. Over-the-counter pain relievers or other treatments may be necessary, especially in the initial phases of recovery.
• Nutrition and Hydration: Follow a balanced diet rich in nutrients that promote bone healing and tissue repair. Stay hydrated by drinking plenty of water throughout the day.
• Sleep and Rest: Get enough sleep to allow your body to recover and rebuild tissues. Avoid overtraining and allow sufficient rest between exercise sessions.
• Seek Professional Guidance: Consult with your doctor or physical therapist regularly throughout your recovery to ensure you are making progress and to receive advice if any complications arise.

Conclusion

Exercising with a broken wrist is possible, and it’s important for maintaining your overall health and well-being during recovery. With patience, proper guidance from your medical team, and a carefully planned exercise program, you can stay active without compromising the healing of your wrist. Remember to listen to your body, prioritize proper form, and celebrate your progress every step of the way. With dedication and adherence to the above guidelines, you will regain your pre-injury function and return to your normal activities stronger than ever.