Getting Back to Life After a Wrist Fracture
Wrist fractures, or distal radius fractures, are common in older adults, often caused by a fall onto an outstretched hand. While these injuries can be painful and limiting, the good news is that with the right rehabilitation, you can regain strength, mobility, and independence.
Physical therapy plays a key role in helping you recover safely and confidently.
Why Rehabilitation Matters
Even after the bone heals, stiffness, weakness, and reduced grip strength can make everyday tasks—like opening jars, buttoning shirts, or carrying groceries—difficult. Early and guided rehabilitation helps you:
Restore wrist and hand movement
Improve grip strength
Regain shoulder and arm mobility
Reduce pain and swelling
Return to daily activities and hobbies safely
Gentle Exercises to Start at Home
Always check with your doctor or physical therapist before starting new exercises. Begin slowly and pain-free, and increase intensity as you heal.
1. Wrist Range-of-Motion (ROM)
Move your wrist up and down, side to side, and in circular motions.
Perform 5–10 repetitions, 2–3 times per day.
Helps reduce stiffness and maintain flexibility.
2. Grip Strength Practice
Squeeze a soft ball, sponge, or therapy putty gently.
Do 10 repetitions, 2–3 times per day.
Improves your ability to hold objects safely.
3. Shoulder & Arm Movement
Lift your arms overhead, do gentle shoulder circles, or use a resistance band for light strengthening.
Strengthening the shoulder helps with arm and hand function, especially when lifting or reaching.
4. Functional Tasks
Practice everyday activities like buttoning clothes, holding utensils, or lifting lightweight objects.
These movements help your brain and muscles work together, improving coordination and confidence.
5. Edema Control
Keep your hand elevated when possible.
Use light compression if recommended by your therapist.
Helps reduce swelling and discomfort.
Tips for Safe Recovery
Start early, but gently: Begin wrist and hand movement as soon as your therapist or doctor clears you.
Listen to your body: Mild discomfort is normal, but sharp pain is a sign to stop and rest.
Consistency is key: Short, frequent sessions are better than infrequent long sessions.
Track progress: Note improvements in strength, motion, and ability to perform daily tasks.
Seek help if needed: Your therapist can adjust exercises to match your healing stage.
Daily Routine Example
Morning: Gentle wrist ROM and shoulder circles
Midday: Grip exercises with a soft ball
Afternoon: Functional tasks: pouring, buttoning, light lifting
Evening: Elevate hand, gentle stretching before bed
The Bottom Line
Recovering from a wrist fracture takes patience, but physical therapy makes a big difference. Regular movement, strength exercises, and functional practice help older adults regain independence, reduce pain, and prevent long-term stiffness.
With guided rehab and daily practice, your wrist can become stronger, more flexible, and ready for daily life.
References
Mehta SP, Karagiannopoulos C, Pepin M‑E, et al. Distal Radius Fracture Rehabilitation: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health. J Orthop Sports Phys Ther. 2024;54(9):CPG1–CPG78. DOI:10.2519/jospt.2024.0301