Recovering From a Wrist Injury

A wrist injury can cause pain, swelling and bruising by damaging the soft tissues around the joint, such as ligaments, tendons and muscles. Most minor wrist injuries improve with the right combination of rest, ice, gentle movement and gradual rehabilitation. Following the advice below can help reduce pain, restore movement and support your recovery.

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During the First 3 Days

The first few days are focused on reducing swelling and protecting your wrist.

Rest and Elevate

Keep your wrist elevated as much as possible, ideally above the level of your heart, by supporting your arm on pillows when resting.

This helps reduce swelling and discomfort.

Apply Ice

Apply a packet of frozen peas or an ice pack wrapped in a damp tea towel to the injured area for:

• Up to 20 minutes at a time.
• Every 2 hours while awake.

Remove the ice if it becomes uncomfortable, as prolonged exposure may cause an ice burn.

Wear Your Splint

If you have been given a wrist splint:

• Wear it as advised.
• Remove it when resting and overnight.
• Continue moving your shoulder and elbow fully while wearing it.

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Start Gentle Movement

As the pain and swelling begin to settle, start gently moving your wrist and hand.

Your exercises should:

• Move into discomfort, but not pain.
• Be performed regularly throughout the day.
• Gradually increase your range of movement.

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Wrist Exercises

Exercise 1 – Wrist Up and Down

Support your injured arm and slowly move your hand:

• Upwards.
• Downwards.

Repeat 10 times.

Exercise 2 – Side to Side

Keeping your arm supported:

• Move your hand towards your thumb.
• Then towards your little finger.

Repeat 10 times.

Exercise 3 – Wrist Circles

Move your wrist in the largest comfortable circle possible.

Repeat 10 times in each direction.

Exercise 4 – Turn Your Palm

Keep your elbow tucked into your side.

• Turn your palm upwards.
• Then turn it downwards.

Repeat 10 times.

Exercise 5 – Thumb Stretch

With your palm facing upwards:

• Stretch your thumb across towards the base of your little finger.
• Then stretch it out to the side.

Repeat 10 times.

Exercise 6 – Thumb Circles

Move your thumb in slow, controlled circles, stretching as far as comfortable.

Repeat 10 times.

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Returning to Everyday Activities

As your wrist improves:

• Gradually return to light daily activities.
• Increase activity little by little.
• Progress to more demanding tasks when comfortable.

Full strength may take several weeks to return.

Most wrist sprains recover within 4 to 8 weeks, although some injuries may take longer.

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Managing Pain

Pain relief can help you stay comfortable while completing your exercises.

Simple pain relief such as:

• Paracetamol
• Ibuprofen (if suitable for you)

may be appropriate. Always read the patient information leaflet and follow the dosage instructions before taking any medication.

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When to Get Medical Advice

If your symptoms are worsening, not improving as expected, or you are concerned about your recovery, contact your GP, Minor Injury Unit or Urgent Treatment Centre.

For urgent medical advice that is not life-threatening, call NHS 111.