Wrist injury
This leaflet will provide information to help you recover from your wrist injury.
You can injure your wrist due to a fall, direct blow or overuse. This can damage the ligaments and tendons that help to support and move the wrist joint. These types of injuries can cause pain, swelling and bruising. Your wrist will also feel limited in its movement and you may have difficulty turning your hand over and gripping. The swelling and stiffness can also spread to the fingers and thumb.
These symptoms are expected following injury or overuse. Your injury will heal, but it is important to do the correct treatment to assist you to reduce the pain and swelling, and improve the movement.
Pain
If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Paracetamol taken regularly will help control the pain and allow you to exercise more comfortably. If you need a stronger painkiller such as Codeine then see your GP.
As the inflammation process of the injury needs to happen it is important that you don’t take Ibuprofen for the first 48 hours. If the swelling persists after this time then you can take Ibuprofen as well as the Paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets. (Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems)
Swelling
This usually occurs soon after the injury, but bruising may appear later on.
It is important to limit the amount of swelling you have as too much can delay the healing.
You may have been given a sling to rest and elevate your wrist and hand. You can also rest with your hand elevated on some cushions. If you are using a sling it is important to remove it regularly during the first two days, to exercise the wrist to prevent stiffness and reduction of strength.
Ice packs
Using a proper ice pack on the wrist every two hours will also help both the pain and the swelling. Ideally use a large pack of frozen peas and wrap this in a tea towel that is wet with cold water (do not put the packet plastic in contact with your skin and do not leave on while you are asleep).
Place this pack over the worst area of the wrist and press it on firmly. Wrap this in place tightly with a bandage, scarf or another towel. Keep this ice pack in place for 15-20 minutes. Immediately after do some gentle exercises as shown below.
Remember to put the peas back in the freezer so you can use them again but label them clearly so you don’t cook them by mistake.
Repeat the icepack treatment every two hours.
Wrist exercises
|
Sit comfortably with forearms supported and palms facing down. Bend your wrist up with your fingers towards the ceiling, and then bend your wrist down pointing your fingers towards the floor. Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
|
|
|
Put your hands in the prayer position and use your good hand to bend your stiff wrist back further Try this 10 times at least 3-4 times a day. |
 |
|
Sitting with your forearm supported rotate your forearm till the palm faces upwards and then rotate the other way so the palm faces downwards Try this 10 times at least 3-4 times a day. |
 |
|
To help with the swelling in your fingers and palm, hold your hand upwards and open and close your fingers making a fist. Try this 10 times at least 3-4 times a day.
|
 |
Getting back to activity
True healing of the damaged tissues can take at least six weeks.
Injuring your wrist and hand can limit your day to day function so it is really important to do the exercises regularly and reduce the swelling. It may be more difficult if you have injured your dominant hand, but try to start using your hand for normal functional activities as soon as the pain allows.
Pain will limit the strength of your hand so be careful lifting heavier objects (kettles, pans, boxes etc) for the first few days.
Make sure you regain your full wrist movement and strength before attempting very heavy work or sporting activities.