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​​
Bend and straighten your fingers while in the cast.
Repeat 10 to 20 times.
Repeat 3 to 4 times a day.
Elbow bending/straightening
Bend and straighten your elbow while in the cast.
Repeat 10 to 20 times.
Repeat 3 to 4 times a day.
Wrist rotation
Turn your palm alternately up and down.
Repeat 10 to 20 times.
Repeat 3 to 4 times a day.
Shoulder movement 1
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 2
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 1
Push your palms together for 5 seconds then relax.
Repeat 10 times.
Do 3 to 4 times per day.
Wrist stretch 2
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 3 to 4 times per day.
Wrist rotation
Alternately turn your palm up and down keeping the elbow still.
Repeat 10 to 20 times.
Do 3 to 4 times per day.
Wrist deviation
Place your hand flat on a table. Move your wrist from side to side.
Repeat 10 to 20 times.
Do 3 to 4 times per day.
Wrist / finger movement
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 3 to 4 times per day.
Finger movement 1
With hand and fingers straight, hook the tips of your fingers, then straighten them again.
Repeat 10 to 20 times.
Do 3 to 4 times per day.
Finger movement 2
With hand and fingers straight, bend all the fingers, then straighten them again.
Repeat 10 to 20 times.
Do 3 to 4 times per day.
Finger movement 3
Open and close your fist.
Progress to squeezing a ball or a pair of socks.
Do 3 to 4 times per day.
Thumb movement
Try to touch each fingertip with your thumb.
Repeat 10 to 20 times.
Do 3 to 4 times per 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.
