How to Tell If You’ve Sprained Your Wrist

A wrist sprain is an injury where the ligaments around the wrist joint are twisted or torn. Sprains can occur following accidents, such as falls. They can also occur from activities such as sports where extensive gripping is required such as golf, tennis or rowing. Wrist sprains are typically divided into three categories, which are: 
 

  • Grade one: a mild sprain where the wrist ligaments are stretched but they aren’t torn
  • Grade two: a moderate sprain where some of the ligaments are torn
  • Grade three: a severe sprain where the ligaments are completely torn 

Grade one and two sprains are without joint instability and grade three is with instability of the joint. 

What are the possible signs or symptoms of a sprained wrist?  

  • Swelling in your wrist 
  • Bruising in your wrist 
  • Pain, tenderness or weakness around your wrist,  
  • You’re unable to use it the way you normally would 

When to see a doctor

See a doctor or healthcare professional if you have wrist pain and: 

  • You’re unable to do normal activities 
  • It’s getting worse or keeps coming back 
  • You’ve been treating it at home for 2 weeks and it’s not improving 
  • There is tingling or numbness in your hand or wrist 
  • you have diabetes (hand problems can be more serious if you have diabetes) 
  • you also feel unwell with a high temperature 
  • your wrist is also warm, swollen and stiff 

You should contact your doctor immediately if you: 

  • have severe wrist pain 
  • feel faint, dizzy or sick from the pain 
  • heard a snap, grinding or popping noise at the time of the injury 
  • are not able to move your wrist or hold things 
  • have a wrist that's changed shape or colour 
  • have lost the feeling in part or all of your hand 

When getting medical help, you may be given self-care advice for mild sprains, or prescribed strong painkillers. A doctor may also recommend x-rays if they think a bone in your wrist may be fractured. Your doctor may refer you to a physiotherapist if they feel that it’s taking longer than usual for your wrist injury to heal. 

Ways to Ease a Sprained Wrist

In the first 48 to 72 hours, you can self-manage your injury by following the “PRICE” steps, which includes Protection, Rest, Ice, Compression, and Elevation: 

  • Protect or support the injury by wearing a splint, especially at night.  You can get these at most pharmacies or supermarkets. 
  • Rest your wrist when you can by stopping or cutting down on activities that cause pain such as typing, or sport that require your hands.  
  • Ice the injury by applying an ice pack or pack of frozen vegetables wrapped in a tea towel for 20 minutes every 2 to 3 hours  Don’t leave this on while you’re asleep, and be careful not to apply ice directly to the skin. 
  • Compression can be applied to the injury to help control swelling. A simple elasticated bandage can be snuggly (but not tightly) wrapped around the wrist but must be removed before going to sleep. 
  • Elevate your wrist by raising it above your heart as often as you can, until the swelling is controlled. 

To help relieve pain, you can take painkillers such as ibuprofen or paracetamol. Ibuprofen has anti-inflammatory properties and can be applied on the skin in the form of a gel, or taken by mouth as tablets, if required. 

Here are some tips to remember as you begin recovery: 

  • If your wrist or hand is swollen, remove any jewellery such as bracelets or rings. 
  • You can use gadgets or tools that make using you injured wrist easier, such as silicone jar openers instead of twisting a jar lid, or a food processor instead of using a knife for chopping. 
  • Consider using a soft pad to support your wrist when typing on a keyboard or using a computer mouse.  
  • Keep your hands and wrists moving with gentle exercises to help ease pain and stiffness, Your doctor or physiotherapist may recommend some exercises if you’re wearing a wrist splint, to get your wrist movement back.

Recovery Exercises for a Sprained Wrist 

Here are some exercises you can do to help your sprained wrist recover:  

5 Stretching exercises for wrist sprains 

Stretching exercises can be done once sharp pain has subsided. 

1) WRIST RANGE OF MOTION  

  • Flex - gently bend your wrist forward, holding for 5 seconds, doing 3 sets of 10. 
  • Extend - Gently bend your wrist backward, holding for 5 seconds, doing 3 sets of 10. 
  • Side to side - Gently move your wrist from side to side like a handshake movement, holding for 5 seconds, doing 3 sets of 10. 

2) WRIST STRETCH 

  • bend your wrist down using your opposite hand, pressing the back of your hand and holding it down for 15 to 30 seconds.  
  • stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds.  
  • Keep your elbow straight during this exercise.  
  • Do 3 sets on each hand. 

3) WRIST EXTENSION STRETCH 

  • Stand at a table with your palms down and fingers flat on the table. Keep your elbows straight.  
  • Lean your body weight forward slightly and hold this position for 15 seconds.  
  • Repeat 3 times. 

4) WRIST FLEXION STRETCH 

  • Stand in the same way as the extension stretch (back of your hands on a table) but put your palms facing up and fingers pointing toward your body, with your elbows straight.  
  • Lean away from the table. 
  • Hold this position for 15 to 30 seconds.  
  • Repeat 3 times. 

5) FOREARM PRONATION AND SUPINATION 

  • With your elbow bent 90 degrees, turn your palm upward and hold for 5 seconds.  
  • Slowly turn your palm downward and hold for 5 seconds. 
  • Make sure you keep your elbow at your side and bent 90 degrees throughout this exercise.  
  • Do 3 sets of 10.  
  • When this exercise becomes pain free, do it with some weight in your hand such as a soup can or small bottle of water. 

3 Strengthening exercises for wrist sprains 

You can start strengthening exercises once there is no pain from the stretching exercises.  

  1. WRIST FLEXION 
  • Hold a soup can or small water bottle in your hand with your palm facing up.  
  • Bend your wrist upward. Slowly lower the weight and return to the starting position. 
  • Do 3 sets of 10.  
  • Gradually increase the weight of the can or water bottle. 

2) WRIST EXTENSION 

  • Hold a soup can or small water bottle in your hand with your palm facing down.  
  • Slowly bend your wrist upward.  
  • Slowly lower the weight down into the starting position.  
  • Do 3 sets of 10.  
  • Gradually increase the weight of the object you are holding. 

3) GRIP STRENGTHENING  

  • Squeeze a rubbery ball and hold for 5 seconds.  
  • Do 3 sets of 10.

FAQs

Will a Sprained Wrist Heal on its Own?

Most injuries begin to improve in 24 to 48 hours with self-treatment. After 2 weeks most sprains will feel better. More serious injuries may require splinting for a short period (6 to 8 weeks) before further evaluation.

What is the Best Thing to Do for a Sprained Wrist?

For mild wrist sprains, resting the wrist, keeping it elevated, and applying ice usually help, with most people feeling better within 24 to 48 hours. If there is no major injury, it's better to start moving the wrist right away rather than not moving it, as this can lead to faster recovery and improved movement.

How Can I Tell if I Have a Sprained Wrist?

Symptoms of a wrist sprain include pain, swelling, bruising, and difficulty with moving the wrist, usually after an injury such as a fall on an outstretched hand.

This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional. 

Always read the product label. Use only as directed. Incorrect use could be harmful. If symptoms persist consult your healthcare professional. 

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