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Wrist sprain treatment and rehabilitation exercises video

  • Flexibility, Injuries, Stability & Strength
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This is an instructional video to correctly demonstrate Wrist sprain treatment and rehabilitation exercises video

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This video’s aim is to help you if you have sprained your wrist
  2. A sprain is injury to ligaments
  3. Ligaments hold bones together and therefore limit excessive movement of the joints.
  4. Sprains are graded in relation to their severity:
  5. -Grade I - mild stretching of the ligament without causing joint instability
  6. -Grade II - partial rupture (tear) of the ligament but without causing joint instability
  7. -Grade III - complete rupture (tear) of the ligament causing joint instability
  8. Only grade I sprains will heal by themselves in a few weeks if you follow the PRICE guidelines.
  9. Most grade II sprains should settle completely with intervention from a physiotherapist.
  10. Grade III sprains will need medical attention so you must go to A&E.
  11. There are many ligaments in the wrist that can be stretched or torn, resulting in a sprain.
  12. This occurs when the wrist is bent forcefully, such as in a fall onto an outstretched hand.
  13. However it is possible that you have more than just a sprain.
  14. Some other potential injuries are:
  15. greenstick fracture in a toddler,
  16. a growth plate fracture in an adolescent,
  17. a scaphoid fracture in a young adult,
  18. a Colles' (distal radius) fracture in an adult.
  19. Triangular fibrocartilage tear.
  20. If you are unsure on the diagnosis then you should consult your G.P or Physiotherapist
  21. Common symptoms are:
  22. Swelling in the wrist
  23. Pain at the time of the injury
  24. Persistent pain when you move your wrist
  25. Bruising or discoloration of the skin around the wrist
  26. Tenderness at the injury site
  27. Loss of grip strength
  28. A warm feeling to the skin around the wrist
  29. If you have a wrist sprain then:
  30. Immediately follow the PRICEM guidelines:
  31. -Protect the wrist
  32. -Rest the wrist from aggravating activities
  33. -Ice the wrist. Apply ice for no longer than 15 minutes at a time and always wrap the ice in a towel to avoid damage to the skin
  34. -Compression of the area will help to limit swelling. This should not stop blood flow.
  35. -Elevate the wrist, where possible to help limit swelling
  36. -Movement: keep moving to avoid stiffening up but don’t irritate the area
  37. For the first 72 hours you should also avoid:
  38. -Heat
  39. -Alcohol
  40. -Massage to the area.
  41. After the first 72 hours you need to get the area moving
  42. Flexion
  43. With your elbow straight and your hand, palm facing up, bend your wrist so that your fingers point towards the floor,
  44. Use your opposite hand to apply extra stretch.
  45. Hold for 30 secs and then swap sides if needed
  46. Extension
  47. Rest your elbow on the edge of a table with a towel under you elbow.
  48. Straighten it out till it is fully straight.
  49. Now use your opposite hand to apply an extra stretch. Hold for 30 secs and swap sides if needed
  50. Pronation & Supination
  51. With your arms by your side and your elbows bend at 90 degrees, interlink your fingers in front of you with your thumbs on the top. Now twist your hands so that your thumbs are pointing to the right hold for 30 secs and then twist until they are pointing to the left and hold for a further 30 secs.
  52. You should do these exercises at least 3 times a day or ideally little and often.
  53. You should try to avoid activities that irritate the area and increase your pain
  54. Once you are settling down then you need to strengthen the area gradually
  55. Grip
  56. Hold a squeezable ball in your hand and squeeze it as hard as you can. Hold for 5 secs and slowly release. Repeat 5 times and swap sides if needed.
  57. Wrist extensor strengthening:
  58. Holding a light weight in your hand with your forearm resting on a table and your hand palm side down. Slowly lower the dumbbell down towards the floor and then lift it back up towards the ceiling. The forearm shouldn’t move at all throughout and it should be pain free. Repeat 8 times and swap arms if needed.
  59. Wrist Flexor strengthening:
  60. Holding a light weight in your hand with your forearm resting on a table and your hand palm side up. Slowly lower the dumbbell down towards the floor and then lift it back up towards the ceiling. The forearm shouldn’t move at all throughout and it should be pain free. Repeat 8 times and swap arms if needed.
  61. As you get stronger you must advance the resistance level gradually but you can only advance if it is pain free to do so.
  62. If you get worsening symptoms or are unsure, then initially reduce the push into the discomfort and if this isn’t enough then stop altogether and consult your Physiotherapist
  63. After several days you should hopefully notice increased flexibility and possibly reduced pain generally.
  64. Remember injuries take time to recover and do so gradually so be patient there are no miracle cures.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).