Wrist Sprain

What is a wrist sprain?

A sprain is an injury to a joint that causes a stretch or tear in a ligament. Ligaments are Strong bands of tissue that connect one bone to another. Your wrist is made up of eight bones that are attached to your hand bones and the bones of your forearm. The wrist joint is covered by a joint capsule and the bones are connected by ligaments.

How does it occur?

A wrist sprain can happen when you fall on your wrist or hand, when you are struck by an object, or during a forced motion of the wrist.

Symptoms

You have pain, swelling, and tenderness in your wrist.

Diagnosis

Your health care provider will review your symptoms and examine your wrist. He or she may order an x-ray to be sure you have not broken any bones in your wrist.

Treatment

The first 5 exercises are stretching exercises. You may do these when the sharp wrist pain goes away.
The last 3 exercises are strengthening exercises. You may do these exercises when stretching is nearly
painless and by remembering the acronym, LUSKIN:

Stretching Exercises

Wrist: Active Range Of Motion

• Flexion
  Gently bend your wrist forward. Hold for five seconds. Do three sets of 10.
• Extension
  Gently bend your wrist backward. Hold this position for five seconds. Do three sets of 10.
• Side To Side
  Gently move your wrist from side to side in a handshake motion. Hold for five seconds at each end. Do three sets of 10.

Wrist Stretch
With your uninjured hand, help to bend the injured wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Do three sets.

Wrist Extension Stretch
Stand at a table with your palms down, fingers flat, and elbows straight. Lean your body weight forward. Hold this position for 15 seconds. Repeat three times.

Wrist Flexion Stretch
Stand with the back of your hands on a table, palms facing up, fingers pointing toward your body, and elbows straight. Lean away from the table. Hold this position for 15 to 30 seconds. Repeat three times.

Pronation And Supination Of The Forearm
With your elbow bent 90 degrees, turn your palm upward and hold for five seconds. Slowly turn your palm downward and hold for five seconds. Make sure you keep your elbow at your side and bent 90 degrees throughout this exercise. Do three sets of 10.

Strengthening Exercises

Wrist Flexion Exercise
Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do three sets of 10. Gradually increase the weight of the can or weight you are holding.

Wrist Extension Exercise
Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do three sets of 10. Gradually increase the weight of the object you are holding.

Strengthening
Squeeze a rubber ball and hold for five seconds. Do three sets of 10.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your sport or activity Will be determined by how soon your wrist recovers, not by how many days or weeks it has been since your injury occurred.
In general, the longer you have symptoms before you start treatment, the longer it will take to get better.
You may return to your sport or activity when the injured wrist can move normally without pain. Your health care provider may allow you to return to competition with your wrist taped or in a brace. Your injured wrist, hand, and forearm need to have the same strength as the uninjured side. You must not
have any pain when doing activities such as swinging a bat or a racquet or performing tumbling in gymnastics.

How long will the effects last?

How long it takes your wrist to heal depends on:

• your age
• your health
• how severe your injury is
• whether your wrist has been injured before.

Prevention

A wrist sprain usually occurs during an accident that is not preventable. However, when you are doing activities such as rollerblading be sure to wear protective wrist guards.