Wrist Injury Treatment
Wrist Injury Treatment
Following a wrist injury, it is common to experience pain, swelling and bruising caused by damage to the soft tissues, including ligaments, tendons and muscles.
Most wrist sprains and soft tissue injuries improve with time and appropriate rehabilitation. Following the advice below can help reduce pain, restore movement and support your recovery.
Common Symptoms
Following a wrist injury, you may experience:
- Pain around the wrist
- Swelling
- Bruising
- Stiffness
- Difficulty moving the wrist or hand
- Reduced grip strength
These symptoms are usually caused by injury to the soft tissues surrounding the wrist joint.
During the First 3 Days
The priority during the first few days is to control pain and swelling while protecting the injured wrist.
Rest and Elevation
Rest the wrist as much as possible.
When resting:
- Keep your arm supported on pillows.
- Raise your wrist above the level of your heart whenever possible.
- Avoid heavy lifting or strenuous activities.
Elevating the wrist helps reduce swelling.
Ice Therapy
Applying ice can help reduce pain and swelling.
Use:
- A bag of frozen peas
- Crushed ice wrapped in a damp tea towel
Apply for:
- Up to 20 minutes
- Every 2 hours
Do not place ice directly onto the skin.
Remove the ice immediately if it becomes uncomfortable or causes excessive numbness.
Wrist Splint
If you have been provided with a wrist splint:
- Wear it as advised by your clinician.
- Remove it when resting.
- Remove it overnight unless instructed otherwise.
Continue to move your shoulder and elbow normally to prevent stiffness.
Begin Gentle Movement
As pain and swelling begin to settle:
- Start gently moving your wrist and fingers.
- Move into discomfort, but avoid pushing into significant pain.
Early movement helps prevent stiffness and promotes recovery.
After 3 Days
If you have not already started exercising your wrist, it is important to begin.
Gentle movement:
- Reduces stiffness
- Improves circulation
- Restores flexibility
- Speeds recovery
Gradually increase movement as symptoms improve.
Pain Relief
Pain relief can make exercises more comfortable and help you return to normal movement sooner.
Common medications include:
- Paracetamol
- Ibuprofen (if suitable for you)
Always follow the manufacturer’s instructions and seek medical advice if you are unsure whether these medicines are appropriate.
Key Rehabilitation Exercises
Perform each exercise 10 times, moving slowly and within a comfortable range.
Exercise 1
Move your wrist up and down.
- Support your injured forearm with your opposite hand.
- Keep your palm facing down.
- Lift the hand upwards.
- Slowly lower it down.
Repeat: 10 repetitions
Exercise 2
Move your wrist side to side.
- Move towards the thumb.
- Then towards the little finger.
Keep the movement slow and controlled.
Repeat: 10 repetitions
Exercise 3
Move your wrist in large circles.
Combine the movements from Exercises 1 and 2 to make smooth circular motions.
Repeat: 10 repetitions
Exercise 4
Turn your palm up and down.
- Keep your elbow tucked into your side.
- Rotate your forearm so your palm faces upwards.
- Then rotate until your palm faces downwards.
Move as far as comfortable.
Repeat: 10 repetitions
Exercise 5
Finger stretches.
- Make a tight fist.
- Open your hand fully.
- Stretch your fingers out as far as comfortable.
Repeat: 10 repetitions
Exercise 6
Thumb stretch.
- Turn your palm upwards.
- Move your thumb across towards the base of your little finger.
- Then stretch it out to the side.
Repeat: 10 repetitions
Exercise 7
Thumb circles.
Move your thumb in slow, controlled circles through its full range of movement.
Repeat: 10 repetitions
Returning to Normal Activities
As your recovery progresses:
- Continue increasing wrist movement each day.
- Aim to regain the same movement as your uninjured wrist.
- Return to light daily activities first.
- Gradually build up to heavier tasks and sport.
Recovery varies depending on the severity of the injury.
Most wrist sprains recover within 4–8 weeks, although more significant injuries may take longer.
When Should You Seek Further Medical Advice?
Seek further assessment if you experience:
- Severe or worsening pain
- Increasing swelling after several days
- Inability to move the wrist
- Persistent numbness or tingling
- Obvious deformity
- Symptoms that are not improving after several weeks
Your healthcare professional can advise whether further assessment or imaging is required.
Key Points
- Rest, elevate and ice your wrist during the first 72 hours.
- Begin gentle wrist movement as pain settles.
- Regular exercises help reduce stiffness and restore movement.
- Gradually return to normal daily activities as symptoms improve.
- Most wrist sprains recover within 4–8 weeks with appropriate rehabilitation.
