This information is designed to help people after a wrist fracture. The same advice applies whether or not you’ve had an operation.

While your wrist is in a cast

It is your wrist that is broken, not your hand or elbow. Remember to move your fingers, elbow and shoulders often to prevent stiffness and maintain function.


Finger movements​​illustration of wrist in cast, with fingers bent then straight

  • Bend and straighten your fingers while in the cast.

  • Repeat 10 to 20 times.

  • Repeat 3 to 4 times a day.


Elbow bending/straighteningillustration of arm being bent and straightened at elbow

  • Bend and straighten your elbow while in the cast.
  • Repeat 10 to 20 times.
  • Repeat 3 to 4 times a day.

Wrist rotationIllustration of woman with arm bent at elbow and forearm out front, she is rotating her hand - palm up then palm down

  • Turn your palm alternately up and down.
  • Repeat 10 to 20 times.
  • Repeat 3 to 4 times a day.

Shoulder movement 1Illustration of woman sitting, raising her  straight arm above her head and then down

  • Lift your arm up above your head as much as you can.
  • Repeat 10 to 20 times.
  • Repeat 3 to 4 times a day.

Shoulder movement 2Wrist fracture 5.png

  • Reach your hand behind your head.
  • Hold for 10 seconds.
  • Repeat 3 to 4 times a day.

After the cast comes off

  • When your cast comes off, your wrist will feel stiff and sore. Your joints have not been moving for some time. So it is normal for it to feel sore when starting to move them again.
  • Your skin may be dry and/or flaky. After washing, gently dry and then apply a moisturising cream. Your skin will gradually return to normal.
  • You may also notice mild swelling and discolouration for a period of time.  If you are concerned, seek advice (see Contacts section below).

We advise you to perform the following regular exercises when your cast comes off.


Wrist stretch 1Woman sitting at table, forearms on table, palms pressed together

  • Push your palms together for 5 seconds then relax.
  • Repeat 10 times.
  • Do once a day.

Wrist stretch 2 Illustration of forearm on table, hand relaxed down beyond table edge. The other hand is pushing the affected hand down further

  • Let your hand drop down over the edge of a table.
  • Push down with your other hand. 
  • Hold for 5 seconds then relax.
  • Repeat 10 times.
  • Do once a day.

Wrist rotationilustration of palm upwards

  • Alternately turn your palm up and down keeping the elbow still.
  • Repeat 10 to 20 times.
  • Do once a day.

Wrist deviationIllustration of hand, palm downwards, moved to one side

  • Place your hand flat on a table. Move your wrist from side to side. 
  • Repeat 10 to 20 times.
  • Do once a day.

Wrist / finger movement Illustration of forearm on table, hand hanging off the edge

  • Let your hand drop down over the edge of a table.
  • Lift the wrist and clench your fist.
  • Relax and let your hand drop. 
  • Repeat 10 to 20 times.
  • Do once a day.

Finger movement 1 Illustration of hand with finger tips bent

  • With hand and fingers straight, hook the tips of your fingers, then straighten them again. 
  • Repeat 10 to 20 times.
  • Do once a day.

Finger movement 2 illustration of fingers bent

  • With hand and fingers straight, bend all the fingers, then straighten them again. 
  • Repeat 10 to 20 times.
  • Do once a day.

 Finger movement 3Squeezing fist.png

  • Open and close your fist.
  • Progress to squeezing a ball or a pair of socks.
  • Do once a day.

 


Thumb movement Illustration of hand, forefinger touching thumb

  • Try to touch each fingertip with your thumb. 
  • Repeat 10 to 20 times.
  • Do once a day.

Sensitivity exercises

Hand and arm injuries often become sensitive during the early healing phase. This tenderness does not always go away by itself. After any injury, the skin must get used to being touched again. If these areas are not touched, or are protected too much, they may remain highly sensitive.

If you find your wrist is particularly sensitive and/or stiff, you can try the following exercises to help speed up the process of desensitisation.

Do them as often as you can during the day, but progress them slowly and carefully.

Massage and percussion (tapping)

  • Using a skin lotion, rub around the sensitive area in a circular motion, slowly working toward the sensitive area. Start with light slow pressure and gradually progress to a firmer, faster touch.
  • Tap lightly on the area that is tender. You can tap on the sensitive area with a fingertip of your other hand or with a light object such as a pencil.
  • Find the spot that is most tender, and begin to tap rapidly, lightly and continuously.
  • Keep tapping for up to 3 minutes or until you notice the area becoming less tender (whichever comes first).
  • Take a minute to rest and begin again. You may find a different area is now the more tender spot.

Textural stimulation

  • Rub the sensitive area with a variety of different textured materials. Start with fine, smooth textures (for example, cotton wool, silk, wool).
  • Gradually work up to coarser textures (for example, Velcro, sandpaper, hessian).
  • Dip your hand into a bowl of different textures, and rummage around in it. Start with fine, smooth objects (for example cotton balls, rice, beans).
  • Gradually progress to larger, coarser ones (for example marbles, macaroni, coins).

Temperature

  • Set up 2 large containers (or buckets) of water. Make one as cool as you can reasonably tolerate, and the other one as warm as you can tolerate. (Make sure to test the temperature in each container with your other hand).
  • Immerse the tender area into the containers, alternating between the two.
  • Keep your hand in each one for at least 1 minute.

Activities

Normal use of your hand and arm usually involves a lot of touch stimulation that will reduce the sensitivity with time.

If the tenderness is so severe that you are not using the injured part during activities, your therapist might be able to provide you with some gel padding that makes it more comfortable. Only wear the padding during activities, unless your therapist tells you otherwise.

​​​​​​​Frequently asked questions

Will I regain full movement and use of my arm and wrist?

Some people will have a slight loss of movement compared to before the injury. Even so, they usually regain full use of the hand and arm.

When can I return to activity?

When the cast is removed your bones are strong enough to allow a gradual increase in activity. Using the hand normally wherever possible will speed your recovery.

Contact information

Plaster Room

Telephone:

020 8934 2166
(Monday to Friday, 8:30am to 5:00pm)

For any urgent queries at other times, call NHS 111