Wrist Fracture Recovery: Exercises and Rehabilitation Guide

Wrist fractures are common, especially in older adults. Proper rehabilitation is crucial for regaining full function. This comprehensive guide covers exercises, timeline, and strategies for successful wrist fracture recovery.

Understanding wrist fractures

Common types

• Colles' fracture: Most common, break near wrist on thumb side
• Smith's fracture: Less common, opposite direction to Colles'
• Scaphoid fracture: Small bone in wrist, can be missed initially

Treatment methods

• Cast immobilization: 4-6 weeks typically
• Surgery (ORIF): Plates and screws for complex fractures
• External fixation: For severe fractures

Recovery timeline

Weeks 0-6: Immobilization phase

• Wrist in cast or splint
• Bone healing
• Exercises for fingers, elbow, shoulder
• Swelling management

Weeks 6-8: Early mobilization

• Cast removed
• Gentle wrist movements begin
• Stiffness is normal
• Gradual return to light activities

Weeks 8-12: Active rehabilitation

• Increased range of motion work
• Strengthening begins
• Functional activities
• Most daily tasks possible

Months 3-6: Continued improvement

• Ongoing strengthening
• Return to normal activities
• Some stiffness may persist
• Full recovery by 6-12 months

Exercises while in cast

Finger exercises

• Make a fist: 10 reps, hourly
• Finger spreads: 10 reps, hourly
• Thumb to each finger: 10 reps, 3 times daily
• Prevents stiffness

Elbow and shoulder

• Elbow bends: 10 reps, 3 times daily
• Shoulder circles: 10 each direction, 3 times daily
• Arm raises: 10 reps, twice daily
• Maintains mobility

Swelling management

• Elevate hand above heart regularly
• Finger pumps: Open and close fist
• Ice if swollen (around cast)
• Keep moving fingers

Exercises after cast removal

Week 1-2: Gentle mobilization

Wrist flexion and extension

1. Rest forearm on table, hand over edge
2. Gently bend wrist down
3. Then bend wrist up
4. 10 reps, 3-4 times daily
5. Move within comfort

Wrist side-to-side (radial/ulnar deviation)

1. Forearm on table, thumb up
2. Move hand towards thumb
3. Then towards little finger
4. 10 reps, 3-4 times daily

Forearm rotation

1. Elbow bent at 90 degrees
2. Turn palm up
3. Turn palm down
4. 10 reps, 3-4 times daily

Week 3-4: Increased movement

Wrist circles

1. Make gentle circles with wrist
2. 10 circles each direction
3. 3-4 times daily

Finger to palm

1. Try to touch fingertips to palm
2. Make full fist if possible
3. 10 reps, 3-4 times daily

Wrist stretches

1. Use other hand to gently stretch wrist
2. Hold 20-30 seconds
3. All directions
4. 3 times daily

Strengthening exercises

Week 5-8: Light strengthening

Putty exercises

• Squeeze therapy putty
• Roll into ball
• Pinch between fingers
• 10 reps each, twice daily

Wrist curls

1. Forearm on table, hand over edge
2. Hold light weight (tin of beans)
3. Bend wrist up
4. Lower slowly
5. 10 reps, twice daily

Grip strengthening

• Squeeze soft ball
• Hold 5 seconds
• 10 reps, twice daily
• Progress to firmer ball

Week 9+: Progressive strengthening

Resistance band exercises

• Wrist flexion/extension with band
• Forearm rotation with band
• 10-15 reps, twice daily

Weight-bearing exercises

• Wall push-ups
• Leaning on hands
• Gradually increase load
• Build tolerance slowly

Functional activities

Early activities (weeks 6-8)

• Light personal care
• Using cutlery
• Writing (may be difficult initially)
• Light household tasks
• Avoid heavy lifting

Intermediate activities (weeks 8-12)

• Most daily activities
• Light cooking
• Typing
• Light gardening
• Driving (when safe)

Advanced activities (3+ months)

• Return to work
• Sports and hobbies
• Heavy lifting (gradually)
• All normal activities

Managing pain and swelling

Pain management

• Take pain medication as prescribed
• Ice after exercises (15 minutes)
• Elevate when resting
• Some discomfort with exercises is normal
• Sharp pain is not

Swelling control

• Elevate hand regularly
• Finger pumps frequently
• Compression if recommended
• Ice as needed
• Avoid dependent position

Common problems and solutions

Stiffness

Normal: Expect significant stiffness initially

Solutions:

• Frequent gentle exercises
• Heat before exercises
• Patience — improves over months
• Professional therapy if severe

Weakness

Normal: Muscles weaken during immobilization

Solutions:

• Progressive strengthening
• Functional activities
• Consistent exercise
• Gradual return to activities

Nerve symptoms

Concerning: Numbness, tingling, or weakness

Action:

• Report to doctor
• May indicate nerve compression
• Could be carpal tunnel
• Needs assessment

When to seek help

Contact healthcare professional if:

• Severe pain not improving
• Increasing swelling
• Numbness or tingling
• Not regaining movement
• Fingers turning blue or cold
• Cast feels too tight

Returning to activities

Driving

• Usually 6-8 weeks minimum
• Must have full control
• Check with doctor
• Inform insurance
• Practice in safe area first

Work

• Depends on job demands
• Desk work: 6-8 weeks
• Manual work: 3-6 months
• Phased return may help
• Discuss with employer

Sports

• Light sports: 3 months
• Contact sports: 4-6 months
• Get clearance from doctor
• Build up gradually
• May need wrist support

The role of physiotherapy

Fracture / Broken Bones Rehabilitation (18+) provides:

• Assessment of movement and strength
• Personalized exercise programme
• Progression guidance
• Hands-on treatment for stiffness
• Functional retraining
• Return to activity planning

Preventing future fractures

For older adults

• Bone health assessment
• Calcium and vitamin D
• Balance exercises
• Falls prevention strategies
• Home safety review

The bottom line

Successful wrist fracture recovery requires:

• Patience — full recovery takes 6-12 months
• Consistent daily exercises
• Gradual progression
• Managing pain and swelling
• Functional activity practice
• Professional guidance when needed
• Realistic expectations

Most people regain good wrist function with appropriate rehabilitation. The key is starting exercises early after cast removal and being consistent with your programme.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in fracture rehabilitation. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides home physiotherapy visits across Staffordshire Moorlands and Cheshire East, helping people recover from fractures and regain full function.

View Lizzie's profile