Fractured the old wrist? I’m here to take you through my rehab journey after fracturing my triquetrum, one of the eight carpal bones. Wrist fractures are quite common and typically involve a period of immobilization. However, each injury and recovery journey is unique. Here’s a look into my personal experience and some key insights into sports rehab for wrist fractures.

The Initial Phase: Immobilization and Rest

For the first four weeks following a wrist fracture, the standard treatment often involves casting to immobilize the wrist and allow the bone to heal. In my case, the doctor decided that I could manage with just a splint. This decision, for which I am very thankful, likely means I can return to weight-bearing activities much sooner than the usual six to eight weeks prescribed for fractures.

I also sustained a concussion during the incident, which resulted in several days of severe headaches. Consequently, I took five days of complete rest from training. After this initial rest period, I gradually returned to activity with upper and lower body sessions. These initial workouts were all about discovering what I could do pain-free.

Early Rehabilitation: Finding What Works

Patients often come to me with a long list of things they can’t do due to their pain and injuries. While it’s important to acknowledge these limitations, my focus is on identifying and building on what you can do. During the first week, I engaged in very basic movements. Initially, I couldn’t even reach my ring finger, but within a few days, I could touch my pinky pain-free and make a fairly firm fist.

Progress and Small Victories

Simple tasks became easier with much less pain. For example, carrying a cup of tea with my left hand, a task I celebrated like a 90th-minute goal in a football match, was a significant milestone. These small victories are crucial in the early stages of sports rehab and help maintain motivation.

For a more visual look at my rehab process and additional tips, check out our Instagram video on wrist fracture rehab.

Moving Forward: Increasing Activity Levels

As I continue my recovery, the focus will be on progressively ramping up the intensity and complexity of exercises. This gradual increase is essential to ensure that the wrist gains strength and flexibility without risking re-injury. Over the next month, I’ll be incorporating more advanced movements and weight-bearing activities, always mindful of pain and discomfort levels. Effective sports rehab practices involve careful planning and gradual progression to rebuild strength and functionality.

Conclusion

Recovering from a wrist fracture involves careful planning and progressive activity. Identifying pain-free activities and gradually building on them is key. If you’re recovering from a similar injury and need guidance, contact us for personalised sports rehab advice.

For further reading on managing sports injuries and effective rehabilitation, check out these resources: What are flat feet? Do I need to fix them? and How important are steps for losing fat?. Additionally, see what others have to say about our sports rehab services on Google My Business.