5 Great And Safe Exercises For An Injured Wrist

You might not give your wrists much thought on a daily basis—that is, unless you injure them.  A wrist injury can result from almost any activity, including sports, household, or work-related tasks. So, if overstretched the soft tissues in this part of the hand may suffer. A wrist sprain, which occurs when the ligament in the wrist is damaged, is one of the most frequent wrist ailments. 

When done with a competent physical therapist's supervision, wrist exercises can hasten your recovery from an injured wrist. Stretching is advised as a preventative strategy or to lessen minor discomfort. However, unless prescribed by a medical practitioner, they should not be used by individuals with inflammation or significant joint problems. This is due to the possibility that exercising in those circumstances could worsen wrist or hand damage.

It's possible that you won't be able to exercise as much as you usually do right away, and initial progress can be gradual. However, the greatest strategy to attain good short- and long-term results following a wrist, hand, or finger issue is a gradual return to normal activity.

You should pay attention to your discomfort levels when exercising, especially in the beginning. It's possible that these workouts initially make your symptoms slightly worse. They should, however, become more accessible with experience and can help to enhance wrist, hand, or finger movement. Here are some common safe exercises for wrist injury treatment. You can be sure to swiftly and securely resume your prior level of function by putting up a lot of effort in physical therapy and these wrist strengthening exercises.

1. Flexion exercise

Lie your forearm palms down on a surface. Your wrists should hang over the edge of the table or other piece of furniture as you raise your arm, then downward your wrists.

Take a 5-second hold. The number of sets of each listed exercise depends on your degree of injury. It is better to consult your pain doctor. But you can try to repeat it at least 3 to 5 times.

2. Seated clenched fists

Put your hands on your thighs as you sit down to begin. Your palms ought to be upward. Slowly, using both of your hands, form a fist. Your wrist should be facing you and slightly bent. Keep your arms resting on your thighs at all times. Ten seconds of holding. Open your fists a little at a time. Try to do this 5 times.

3. Resisted wrist flexion

Lean forward while sitting with your legs slightly apart. Then, put your affected hand and wrist in front of your knee with your forearm on your thigh. With your palms up, grasp the end of a training band. Take the opposite step. For a count of 2, slowly bend your wrist upward. Next, slowly release your wrist to the count of five. 8 to 12 times total.

4. Pronation exercise

Your affected arm's elbow should be bent 90 degrees. Maintain your side-arm position.

In order to experience a mild to moderate stretch, place your other hand on your wrist and turn your palm down as much as you can. For 10 to 30 seconds, hold.

5. Exercise with gripper

One of the greatest pieces of equipment for regaining strength after an accident is adjustable grippers. They are comfortable to use because of the padded grips. You can notice your improvement because you can adjust the gripper's resistance to match your current level of strength. When this gripper is at its maximum resistance, you can reach a respectable degree of strength. It may take some time to fully recover from an injury, but utilizing an adjustable gripper can keep you motivated because you can track your development.