6 Effective Exercises for a Fractured Hand or Wrist

A fractured hand or wrist is a common orthopedic injury. But with the right exercises and treatment, you can get your hand and wrist moving in no time.

Most people don’t realize how much they rely on their hands and wrists for daily tasks—until they suffer a fracture. Not only is it painful, but it also limits your ability to work, play sports, or even grasp objects. Every movement can cause aching or discomfort, not something you want to live with.

Here’s the good news: because hand and wrist fractures are so common, effective treatments are readily available—including targeted exercises to help you heal. Read on to learn how you can recover from a fractured hand or wrist.

What is a hand or wrist fracture

Let’s start with the wrist. Your wrist is made up of 10 bones: the radius (the larger forearm bone), the ulna (the smaller one), and eight small carpal bones at the base of the hand.

The most common wrist fracture is a break in the radius bone, often caused by extending your arm to break a fall.

Of the more than 450,000 bone fractures reported annually, about one in six involves a radial wrist fracture. Older adults are especially vulnerable, with one government study showing that 12% of Americans over age 50 have experienced a broken wrist.

Like wrist fractures, hand fractures often result from falls but can also be caused by crush injuries, abnormal twisting, or direct trauma (such as during sports). These fractures can occur in the phalanges (finger bones) or the metacarpals (the long bones in the palm). Hand fractures account for 17% to 25% of all bone fractures, with the fifth metacarpal—the bone connected to the pinky—being the most frequently broken.

How to tell if you have a wrist or hand fracture

While both types can be painful and limiting, their symptoms differ slightly. Understanding these differences helps you seek the right treatment.

Hand Fracture Symptoms:

• Swelling
• Bruising
• Tenderness or pain
• A shortened or deformed finger
• Inability to move the finger
• A finger crossing over a neighboring one when making a fist

Wrist Fracture Symptoms:

• Severe pain that doesn’t subside
• Swelling
• Tenderness
• Bruising
• Stiffness
• Numbness in the fingertips
• A visibly bent or deformed wrist

How is a fractured hand or wrist treated

Diagnosis usually involves a physical exam and X-rays to determine the extent of the injury.

To aid healing, your doctor may immobilize the area with a cast or splint and monitor bone recovery over several weeks, typically four to six. This approach is called a closed reduction.

In more severe cases, especially when the bone has pierced the skin or can’t be aligned non-surgically, surgery may be required. During the procedure, your doctor may use metal pins or other devices to properly realign the bones.

Find out more about common hand injuries

Six effective exercises for a fractured hand or wrist

Once your cast or splint is removed, physical therapy is essential for regaining mobility and strength. These exercises, done under a therapist’s guidance, can help restore function:

Hand flips

• Sit in a chair, and place your painful wrist and forearm on your thigh with the palm down.
• Flip your hand over so the back of your hand rests on your thigh.
• Alternate between the two while not lifting your forearm.
• Repeat 10 times.

Wrist flexion and extension

• Place your forearm on a table. Your hand and affected wrist must extend past the table, while keeping your palm down.
• Bend your wrist so your wrist moves upward, and close your hand into a fist. Hold for six seconds.
• Lower your hand and allow your fingers to relax. Again, hold for six seconds.
• Repeat eight to 10 times.

Wrist curls

• Grab a dumbbell or a water bottle.
• Rest your forearm on a table or your thigh. Hold the weight with your palm facing up.
• Raise your wrist toward the ceiling so the weight moves toward your forearm.
• Pause as long as you can tolerate the weight, and then lower the weight.
• Do 10 repetitions. When able, increase the weight.

Forearm pronation and supination stretch

• Bend the elbow of the affected hand at your side at a 90-degree angle.
• Hold a thin object, such as a pen, pencil, or stick. You can also make a fist.
• Slowly turn your forearm as far as you can back and forth in each direction. Your hand should face up and then down.
• Hold each position for 15 to 30 seconds until you feel a stretch in your forearm.
• Repeat two to four times.

Towel squeeze

• Place a small rolled-up towel on a table.
• Grab the towel with your palm facing down and squeeze it for six seconds.
• Slowly release the towel and straighten your fingers.
• Repeat eight to 10 times.

Wrist extensor stretch

• Extend the arm of the painful wrist in front of you and point your fingers downward.
• Bend your wrist farther with your other hand until you feel a mild to moderate stretch in your forearm.
• Hold the stretch for 15 to 30 seconds.
• Repeat two to four times.

Let us handle your fractured hand or wrist

At All Sports Physical Therapy, our therapists can show you the best exercises for a fractured hand or wrist. We know how disruptive and painful a fracture or break can be, and we’ll work with you to get you healthy and healed. Contact us for a consultation.