A sprained wrist takes at least a few weeks to heal, and it can take several months in some cases. During that time, your muscles may grow weaker, and you may lose some of your flexibility.

The sprained wrist treatment exercises we discuss below are designed to prevent that from happening. We’ll break them into two categories: stretches and strengthening exercises.

Note: You should talk to a doctor or physical therapist before you try them on your own to make sure that it’s safe for you to do so. They may also suggest some other stretches or exercises not listed here.

Sprained wrist stretches

Here are some stretches that physical therapists often use to help patients maintain their flexibility and range of motion:

  1. Flexion stretches —Bend your wrist forward as much as you can without using your other arm to push it down. Hold for five seconds. Repeat 15 times, rest for five minutes and repeat another 15 times.
  2. Extension stretches —Bend your wrist backward as much as you can without using your other arm to push it down. Hold for five seconds. Repeat 15 times, rest for five minutes and repeat another 15 times.
  3. Side stretches —Keeping your forearm as still as possible, move your wrist from side to side. Hold for five seconds on each side. Repeat 15 times, rest for five minutes and repeat another 15 times.

Sprained wrist treatment exercises

These sprained wrist treatment exercises are designed to help you maintain and regain strength in your affected wrist:

  1. Wrist flexion exercise —Hold a hammer or an unopened can of food with your palm facing upward. Slowly bend your wrist toward your body; then slowly lower your hand back. Repeat 15 times, rest for five minutes and repeat another 15 times.
  2. Wrist extension exercise —Hold a hammer or an unopened can of food with your palm facing downward. Slowly bend your wrist toward your body so your knuckles face upward; then slowly lower your hand back. Repeat 15 times, rest for five minutes and repeat another 15 times.
  3. Grip-strengthening exercise — Squeeze a rubber ball and hold for five seconds; then let go. Repeat 15 times, rest for five minutes and repeat another 15 times.

Tip: Working with a physical therapist can make these sprained wrist treatment exercises more effective.

As we discussed in the introduction to this article, a physical therapist can determine whether it’s safe for you to perform the exercises above. They may also recommend other exercises or treatments that can shorten your recovery time, and they can help treat co-occurring wrist or hand injuries like carpal tunnel.

Contact our team today for more information or to schedule an initial appointment.