I Broke My Wrist, Any Advice?

I broke my wrist six weeks ago. Multiple fractures, and have the possibility of needing surgery and having a plate inserted in the future.

The bone did heal straight, and now I'm just trying to get mobility back. The Orthopaedic Surgeon did not recommend me to see a physio, however it was an accident at work and they would cover me I assume…Should I see a Physio? Just told me, the following two weeks to try and get mobility back and do some exercises and then 4 weeks after that I could possibly do very very light weights until the 6th week where I can return to gym.

The wrist is currently really stiff, as the cast only was removed yesterday.

Does anyone recommend any exercises, or anything that will benefit healing quicker?

I was thinking of PEMF, Red Light Therapy, Powerball etc. Somebody mentioned laser watches, but that just looks like red light therapy. I have supplements all under control.

Thank you

Comments

      • +1

        See a physio.

        • If you are asking the question, go and see a physio. They can def help with rehabilitation. I had a massive car crash about 15-20 years ago and had very limited movement in my knees/ hip and hand following surgery… I was in hospital for 4 weeks and I was given only 1 physio session a week before I discharged myself and organised rehabilitation physio for myself. I was going 3-4 times a week for 3-4months and then slowly reduced. They physio, without question, sped up the rehabilitation process. They give you special exercises to do at home and show you how to slowly gain back movement over time.

  • +1

    Maybe listen to your orthopaedic surgeon who prob bills $600/hr not ozbargain….ha

    • It is free here tho 😆.

      • I'll snap OPs hand clean off for free if he wants.

    • Exactly. Too many different kinds of breaks for anyone here to give accurate medical advice. You (or workers comp) pays for treatment so OP should be making use of that.

  • -1

    have you tried drinking some concrete?

  • It would be advisable not to break the other one.

    That will be $70.00, please.

  • +1

    Yep ask your GP for a referral to a hand therapist ASAP.

  • +2

    get referral to a physio.
    I broke my wrist in Feb and it was taking ages to be effective again after the cast came off, 8 weeks of physio and it was good again.
    Physio did some massage and each weeks adjusted the exercises I was doing which increases flexibility and strength gradually.

  • +2

    Broke both my wrists at the same time. The stiffness will go away.

    Just keep trying to move them and you will be surprised how fast it goes away.

    Be glad the operation was in Australia.

    My wrists are still horrible 3 years later.

    Honestly after going through it see the doctors point.

    But a 2nd opinion or just Seeing a physio cant hurt. make sure work pays for it.

    Or get 5 visits from the gp via care plan.

    I also recommend vitamin c as that's why I was asked to take.

    Not recommending but i also took a Low dose of Amitriptoline (anti depressant) for nerve pain.

    Use and ice pack for swelling.

    Some exercises.

    Put your hands up like you are praying and push them together to get the bad wrist to bend back. 1

    Use the other hand for resistance and bend the wrist both ways.

    For showering I never bothered with a bag just kept the arm in the air. Learnt to clean both armpits with one hand but can use a lufa and it will be good enough (this was when each wrist was operated one by one in Australia).

    Stay positive it can be a shitty time.

    • +1

      Both at the same time is absolutely crazy, that would have been awful! Thanks for the advice.

      • It sucked, happened overseas and all ops had to equally be redone in aus.

  • I broke my wrist by snapping a scapholunate tendon holding two bones together. My surgeon told me its irreperrable and needs a total fusion once arthritis gets too painful. Wrists are highly specialised and you need to be extremely careful. Get MRI after a few weeks then a second opinion could be worthwhile…

    • +1

      I had x-rays, ct scans but no MRI.

      I'll see a hand therapist, and see how it goes over the next 6 weeks.
      The surgeon told me to contact him in the new year if I have any issues.

      • Suit yourself, with an MRI it will be more expensive but you will likely have a prognosis, and peace of mind knowing more accurately what is wrong. Thats my 2cents

        • You literally have no idea what you're talking about.

          I've had multiple injuries over my life, and doctors never send you for an MRI. You need the specialist to want to send you for an MRI, because they're the only peraon that can refer and two separate trauma orthopaedic surgeons didn't feel that I needed an MRI.

          If my rehab doesn't go according to plan, and I see my orthopaedic surgeon in January again then he may order an MRI.

          It's not like I'm against having more scans and mortess, but it's not up to me.

  • Broke my left wrist in 2016 and broke my right forearm in June…

    The interesting thing is that in both injuries affect my grip strength the most… Mobility are fine now.

    My left one was a hairline crack and was treated with four months in a cast. No physio required. I went back mountain biking within 2 weeks of cast removal.

    My right one just had a surgery few days after the accident and no cast was needed.

    My physio told me that really after you have been given the go ahead from the doctor you can't really hurt yourself by simply using your hand unless i fall again (both were bike accidents). So he suggested exercise using dumbells, resistance bands etc. He also likes the idea of using body weight such as push ups as that would still within the limit that your body can take.

    I believe after the accidents (during recovery) you have been lacking general exercise and your core muscles probably would have softened up as well… So try to do more of those body weights exercise, start with push ups with knees dropped then slowly work your way up like full push-ups, then push ups with your legs raised on a sofa for example.

    Mobility wise i just simply get back on the bike again to get used to various movements again… Or doing houseworks/chores can also help.

    I remember weeks after the surgery i couldn't even use a squegee to wipe the shower screen. I kept trying then it got better.

    Then i tried to cook a steak using a cast iron i couldnt even lift the pan, then i just keep trying and even used the cast iron as a dumbell holding it in multiple awkward positions by the handle… Then i got better.

    I found that with new/unexplored movements since the accident you will tend to find limits but my physio said as long as its just muscle pain then its okay… But to stop if a certain activity make me sore for few days because that is a sign of me pushing too hard…

    It did happen to me, rode my bike for 20kms initially was wobbly i was afraid i get swiped by a car haha then painful for few days… I rested a week then started again and now I'm back to my usual 50km-60km ride again albeit still taking it slowly and i'll be back mountain biking again (which was the cause of the accident in June)…

    Try to find mobility based sports instead of simply going back to the gym cause sometimes at the gym you're only focused on certain muscles or movements you forget to train your other range of motions… I still find my limits these days again and will try to address those specific movements by doing certain exercises so that I know i get to train to get rid of those limits…

    TL;DR go see a physio as they will give you tailored exercise based on your current weaknesses and strengths! B-)

    • Thanks for the information.

      I absolutely understand, and even though I've only had the cast off for 2 days I still can't open a bottle with my left hand. Just to do stretches for the next two weeks I was told, he mentioned it would take at least half a week to get some basic mobility back and then after the first two weeks of rehab he said I could use some lightweight at the gym just to get some weight behind it but he said to go on how I feel and very light 1-3kgs 😬

      I'll see how the next two weeks go, before I think of even picking up any dumbbells. at the moment my wrist is still killing me, I can barely move it and I definitely can't pick up anyway with it or put any serious weight on it.

      It'll be good to see a hand therapist comma and get their view on it as well.

      • I remember that my physio first recommendation of wrist exercise was to put your forearm on the table with your wrist hanging with the palm facing down then you can use light dumbells or even a can of tomato or something to grip with your hand and move the wrist up and down. Since your forearn is rested, you will be focusing solely on your wrist muscles.

  • +1

    Im an orthopaedic training doctor.
    My advice is to use your workcover and get hand therapy/physio and listen to your surgeon as opposed to randoms on internet (including me). Personally I find physio/hand therapy to be a great help in recovery. Good luck.

    • I absolutely will, and off course as it's paid by work I want to utilise it as much as I can to get the best recovery.

  • You need specific physio for your injury or you'll lose range of motion. Broke my wrist a couple of years ago playing tennis of all things and checking now it doesn't flex as much the other wrist anymore.

    Saw 2 different physios, one was really hands on pushing and prodding to mobilise and break up fibres etc while the other one was more about stretching and strength. Both were good but as soon as it felt "normal" again I sort of forgot about the rehab and now have slightly less movement on that side.

    As it was my non dominant hand and I'm not a pro sports person or manual worker its really inconsequential to me but in retrospect I should have been more diligent about rehab.

    Surprised your docs arent pushing this. I went to emergency and at every appointment they stressed the need to see physios for best outcomes.

    • He may of assumed my work had organised it, he was a really nice Dr.

      I'll get onto it, it's like any other injury when you forget to take care of it(aka lower back).
      It's my left, but I'd hate not to get full mobility back! I'm confident my work will cover all physio long term if need be, but most normally put you on a plan.

  • Cold laser.Lasers apparently different to LED red light.You can get cold laser devices designed for injuries which have multiple 5-15W lasers. I DIY'd and bought a couple of 200W 650nm and 808nm lasers from Aliexpress for my shoulder and knee. It did get better but don't know if it was the laser or just time.

    • I've never heard of a cold laser, what you described sounds like infrared which essentially is red light therapy with infrared. Do you have any links?

      • +1

        Google photobiomodulation or low level laser. It's common therapy in eastern European countries like Russia. It's similar to red light therapy. Red is around 610-650nm, therapies use red and other wavelengths. Higher wavelengths have deeper penetration. I've used 650nm and 808nm lasers.

        Lasers have been used for allergies to tinnitus to soft tissue injuries as well as heart problems and diabetes (laser watch)

        If you look up cold lasers on Amazon and read people's comments you can get a feel of people's experiences with it.

  • +1

    Go see a physio. I sprained my ankle on Friday, it's gone completely black and I can't put any weight on it, but I've decided seeing a physio is the best way to make sure the sprain heals properly. I don't know how well I've cooked the ligaments, and given my active lifestyle I don't wanna risk the ankle healing in a way that gives me trouble down the road.

    Same deal with your wrist.

  • Don't, whatever you do, break the other.

    • or your other wrist…

  • +2

    The Orthopaedic Surgeon did not recommend me to see a physio, however it was an accident at work and they would cover me I assume…Should I see a Physio?

    As it was put to me by others, Orthopods just want to cut, once you're out of theatre they think their job is done. Particularly if it's workcover, but even if it's through the public sector, get a physio to give you some exercises. I could not believe how much grip strength I lost last time I broke my wrist - have done it twice now.

    Two things in particular you're going to want is something to give resistance when closing your fist and gripping anything - a stress ball to start, ferroband will do the job well especially for gaining strength opening your hand. At some point you're going to want small weights that you just lift by almost twisting your wrist - 250, 500, 1000g.

  • Broke both of mine. Drink Kahlua and Milk you'll be fine.

  • +2

    Hi mate, I’m an orthopaedic registrar….

    It’s extremely normal to be very very stiff post 6 weeks in a cast. It will gradually improve over the next few weeks with just gentle everyday movement.

    Nevertheless, hand therapy (as mentioned, either OTs or Physios - it doesn’t matter) will provide you with a pathway of exercises to help you along the way. If you’re not footing the bill then get your GP to recommend someone, or just google. Most of the time you shouldn’t need a formal referral across, unless for work cover / insurance purposes this is stipulated. In such a case get your GP to do this. GP will also be pivotal for further paperwork completion for your return to work.

    As your surgeon has stipulated, would avoid heavy lifting for minimum 6 weeks further. Use it as an excuse to get the legs pumped and abs prime for beach season. Ha.

    In reality, the exercises the hand OT gives you are only of benefit if YOU do the exercises outside of the appointments. Rehab results comes down the patient doing the work!

    Good luck!

    • Thanks

      I've emailed my orthopaedic surgeon asking for a referral, or I'll head to see my GP and get the referral through him.

      It's WorkCover, but my company is self insured so they will cover all the costs.

      I agree with everything you've said, and basically will follow all the sound advice from professionals.

  • +1

    I broke my wrist in March and had surgery straight away (also a distal radius fracture as well as my ulna). Your hands are used for so many things, I wouldn’t mess around and would get a referral to a hand therapist straight away. There is a time limit in which you need to stretch and get mobility back before it becomes much more difficult. A suggestion- some hand therapists are classed as occupational therapists and some as physios- their specialist training is similar ( by my understanding) but OT is often not covered by private health. Often they’ll work through the same clinic too, see if you can find a physio so you get something back through private health. The types of exercises I was referred were adding on a heat pack, twists to each side, ‘prayer’ exercises as has been stated above, and light weights with hand over the edge of the table to weight the hand down (palm up) and lifts with the weight (palm down). Using everyday objects like a wooden spoon or hammer for leverage and twists as well. Aim for 4x a day exercising it. The exercises the therapist can suggest are really well tailored and progress as you regain mobility, I would highly recommend seeing one. All the best!

    • +1

      Someone previously mentioned a hand therapist business in My State above, so I'm going to ask for a referral to them.

      I'll get into it first thing in the morning.

      Thanks

  • +2

    I broke one of my wrists a few years ago, I can't say anyone here without medical experience, let alone knowing specifically what you've done should be providing advice and you probably shouldn't be going off internet advice either.

    If you're concerned about the advice your surgeon or any other doctor involved has given you, get second advice.

    In my case, I initially went through a public hospital to get my wrist looked it, it was confirmed fractured and they chucked me in a temp cast for a week before seeing me again. Later in the week, I was told by the hospital that my follow-up appointment was 2 weeks away, which concerned me given the initial advice was that they'd check-up with me relatively quickly to check it and cast it properly. So I went to my family doctor who is an amazing doctor who prompted me with a bunch of questions that should've been asked and/or answered by the hospital, which it wasn't, which concerned by him and myself.

    He referred me to a surgeon to get another opinion who later advised me to get it plated as the fracture pushed my wrist bone further into the wrist joint than they'd like.

    As with any break, it takes a while to come good, you're in a cast and the muscles get weak, so it's obviously going to be stiff and tender when you first start using that hand again (huehuehue). But it came good and I haven't had any issues with it since, every now and then I get a little bit of soreness but nothing serious. It took a while to be able to do pushups and whatnot again and putting weight on that arm/hand.

    TLDR; Feels to me like you're worried about the advice you received, get a second opinion. Personally, I'd do this regardless of whether it cost me out of pocket or not. Would you like to live the rest of your life in pain or with less mobility than you had before based on a first (and possibly incorrect) opinion?

    • Good point about getting a second opinion whatever the cost.

      Just broke my collarbone and about to do the same although it's almost a third opinion. Public trauma clinic registrar said leave to heal and come back in 6 weeks. Private orthopedic recommended surgery because it's distal. 🤔 Off next week to see another orthopedic and final advice.

    • I actually just assumed that he figured physiotherapy would be taking care by my work.

      I wasn't simply asking on here about physiotherapy, also other means of recovery and also was looking for other people's experience to see if they learnt something from their experience etc

      • From my experience, I didn't need any significant physio, I can't even remember getting any at all. I think my surgeon gave me a few exercises to strengthen but otherwise, it healed by itself and I just went back to the gym and all was well after a little while.

        It was only a single distal radial fracture though. It did take quite a while to be able to do pushups and other exercises where significant weight was put on my wrist, but there are no issues whatsoever 4 or so years on.

  • +1

    I Broke My Wrist, Any Advice?

    Yeah, don't break it again.

  • +1

    Light excercise for mobility.

    As above second opinion from an expert in the feild to confirm or give options.

    Speed up healing peptide injections, IGF-1. Have a read about it. There are caviets to using it as in needs to be done soon after injury and dont have any cancer.

    Its totally experimental and at your own risk. I did a course and would recommend for any physical injuries. 1. Yes it legal, 2. Yes you will using syringes on yourself. 3. Yes its expensive.

    Again at your own risk and need to thoughtly research it yourself.

    • I've considered something along these lines however I've decided against it for now.

      Thank you go for actually offering some recommendations other than seeing a physiotherapist.

  • Physio for sure. None of that chiroquacktor bullshit though

  • physio deal with joint problems more about the range of movement (e.g. a stiff wrist). OT are more on the fine movement side (e.g. a weak grip, abnormal clicks)

  • It is an exercise Exercise Physiologist which specializes in exercise rehabilitation and I would 100% see one!

  • +2

    Doctor here, whose done there time in orthopaedic fracture and hand clinic.

    All dominant hand wrist/carpel bone fractures got a referral to hand therapy (physio and occupational therapy run service). Cast immobilization = stiffening of carpel joints.

    100% get your GP to refer you either privately or publically.

    • +1

      It's still hurting me, I will see a hand therapist next week.
      Thanks for the advice

      • It’s likely stiffening that you’re experiencing, I would avoid what some other people have said about going straight into weights, there’s a phenomenon called non use osteopenia so at the moment your bones albeit healed are weak.

        Out of interest what’d you break ?

  • +1

    Hey Mate,

    This is a throwaway for self-identifying/personal reasons.

    Sorry to hear about your wrist. Wrist injuries suck big time !

    I am a moderately successful athlete. I say moderately because I've represented Australia Multiple times at international comps. However
    I'm not a household name, or don't make a living from my sport.

    A couple years ago I hurt my wrist in a weightlifting accident. I had over seven ligament tears of varying severity in my wrist. Multiple partial TFCC tears, an almost completely torn scapholunate ligament (it was hanging together by a thread) etc. It was bad.

    I just want to preface that this is not a quick journey, it took around 6 months before I was able to use my wrist reasonably well after surgery (Do pushups pain free). And took another further 4 months before I stopped worrying about hurting my wrist again. So be prepared.

    I highly recommend a hand therapist over a physio. They are far more knowledge on the wrist.

    If you are unable to see one I will try to provide some guidance.

    Firstly, as soon as your cast is off . your main priority is to begin moving your wrist to try and regain mobility. You should not try to strengthen your wrist for atleast 5 to 8 weeks. You want to gain almost normal mobility first.

    The exercises I recommend for initial mobility.

    1) Begin by holding your hand up and touching your thumb and index finger, then thumb and middle finger… Through to thumb and pinky finger. Then go back . This is 1 rep.

    2) try to reach for the sky with your fingers. Then slowly bring your fingers to a 90 degree bend at the knuckles. Then bring them into your palm and then make a fist by bring your thumb together. This is 1 rep.

    Do up to 10 reps of these exercises in a set. And up to 10 sets a day. Slowly increase over the week. If you get pain from doing this the next day, then ease off. If you have no pain. Increase the sets.

    You should also slowly try to move your wrist into flexion and hyperextension at the end of each set. You want to try and regain mobility in these planes.

    Lastly make sure to massage your wrist often. It will help to break up scar tissue. You can look up hand massage videos on YouTube. But keep it simple just rub moderately around the joint area . It may hurt slightly at first. A little pain is okay.

    After you have regained more than 80% of your mobility in wrist it's time to start strengthening it. You can find alot of exercises on the internet but it's pretty simple. Start with a super light dumbell. And do wrist curls etc. Also use a resistance band and tie it to something so you can do in side plane also. Otherwise a water pipe is also good. Fill with half water. Cap both the ends and then you need to hold it in wrist and try to balance it in front of you . very good for stability of wrist.

    Goodluck.

    • Hey mate, I really appreciate you responding.

      I absolutely I'm going to see a hand therapist, because I am super concerned about my wrist and even though someone mentioned above about getting an MRI I don't think the surgeon will order one until or if I'm still having issues after the rehab.

      Obviously I've only been out of a cask for 3 days but I'm still hurting, I can't put any weight on it or push on it or bend it very much.

      I think seeing I had therapist actually help me, because they'll be able to tell me if my rehab is on track or possibly if this further damage.

      I actually love lifting, so it is a huge concern to me but I've accepted the fact that I'll probably have to take the full 12 weeks off my upper body and then take it slow when I'm able to actually lift heavier weights.

      I will take all your advice on board, thank you once again.

  • as strange as this sounds

    how is the strength in it?

    can you squeeze a tube of toothpaste?

    that was my first exercise, then when i could get toothpaste out the tube onto a squeeze ball.

    take it easy and dont rush

    • It obviously feels better but yes I can't even open a tight bottle top as it really hurts.

      My wrist is very tender when I press around the bone, and the Dr said it'll still be healing for the next 6 weeks.

      What I find interesting is that the orthopaedic surgeon puts me on light duties but essentially I can't do anything with my left hand including typing on a laptop because the twisting motion absolutely cains my wrist.

      So it basically feels like I won't be able to do any work until the 3 month mark!

      I appreciate all the feedback and stories!

      • not sure of your work it's 5am about to finish a 12hour shift so i havent read the thread sorry

        keep doing what the rehab therapist says, keep an eye on the tender bit, i got a bit lazy and that area started to 'harden' up a little and my movement became restricted, took a little longer, but eventually came good. this could be the reasoning for light duties, you have too start getting those little motions downpat again. the little things like opening a tight bottle.

        it took me 3 months to be able to do things and feel confident.

        take it easy, be careful, it's not a race

  • You want to see an occupational therapist, rather that a physio.

    • Why OT rather than physio?

      • An OT is more specialised in recovering from disability.

  • +1

    I have broken my wrist requiring two plates and a bunch of screws. Probably as bad as or worse than yours.

    Four years later, still hurts with certain things and it's still weaker than the other one. I didn't go to a physio and get instructions for exercises.

    Go to a physio, it's a one off cost if you just go once and get the exercises, like $100. Worth it. Find one near you that does rehab - they generally all have bios on their website with areas of interest etc.

  • Your asking for info in the wrong place. Checkout snowboard, skaters, and MTB forums. Those guys are experts on broken wrists;)

    • Yeah, there's alot of broken wrists on cycling forums!!!!!

  • +1

    Dont need a referral for a physio. I suggest you start now as the physio will need to do an assessment on your condition which usually takes 1 or 2 sessions to be confirmed (even with the reports). If the physio deems that you should see a hand specialist or wait then so be it. Ive currently got a bunged knee (bone bruise + minor cartilage damage) and Ive been seeing the physio from week one. I would not take a risk of no physio with a critical joint like a hand, knee etc.

  • Don't grip it so hard next time you're browsing through your Linux ISOs.

  • Fell off a bike and landed on my wrist. No fractures but its been over a year and still has ghost pains. (which tbh is more my imagination and fear of putting heavy weights on my wrist)

    It will take a while to get back up to strength. You can go back to gym but make sure you got some good strapping around it and light weights only.

  • You should get physio. It's covered by Medicare. From personal experience a good fap can get you adequate exercise of the wrist. Stress balls can be helpful as well.

  • Listen to what the doctor said.
    If you don't like/trust, find another doctor and ask for the advise.

    But as personal experience, if you feel any other pain than from your muscle, don't perform it. Do it slowly, gradually, like a real coward.

  • +1

    UPDATE

    I saw a Physio, who is a hand specialist too. She works in the same clinic which does the Adelaide Crows etc.

    Anyways, she mentioned my break would be painful. She said only mobility for the next two weeks, and then we can start working on strength. she also said it probably take the full 6 weeks, at a minimum. She mentioned my Dr actually suggested a cautious plan.

    I broke my wrist in multiple places, including on the corner of the joint, right through the wrist and I broke it down the middle of the wrist. This is why I feel so much referred pain up my forearm on both sides of my wrist.

    However, it kept together well and it's healing fine but she said it would be painful and obviously there would be ligament damage and she said that's going to take quite a while to heal so that's why I'm experiencing so much pain. Basically why my recovery will take longer than most, even tho should make a full recovery.

    I'll see her every week, follow the program she's given me which is 4-5 exercises for 4 times a day. she also gave me a sponge, and she said I can use that for some grip strength for the next two weeks but that's all.

    💪👍

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