Thank you, sir. I'm fresh out of surgery following a motorcycle highside. This isn't my first joint injury (crushed a patella), so I'm an unfortunate expert at stretching after a prolonged lockout. Good news is that your body will continue to increase range as long as you put in the work, so keep stretching until your impacted joint is more flexible than it was pre injury. Cheers.
Hi Bibi, I'm sorry to hear you are having issues. I can't comment on your specific circumstances without seeing you so please do continue to look for a good physio near you. Good luck! -James
The sitting down on hand is brilliant! I’m 10 months post distal radius and ulnar fracture. I had a first compartment tendon release about a month ago. I can finally get some of my motion back. It was really scary. Don’t give up, it’s not an injury for the faint of heart!
This video was SO helpful! Thank you! Thank you!! I was in a cast for two months and really needed the reassurance that it was ok that I can barely move my wrist. The doctor said to work on it on my own for 2 weeks before starting PT and that I'd have to push through the pain. What does that mean? So I pushed to the point of much pain, thinking I had to do that to make progress. I'm so grateful that James clearly stated how much pain to tolerate and said to hold the position for two minutes. Bless you!!
An amazing video by a very kind person. I regained complete movement of my hand post fracture practising the exercises recommend. God bless you buddy !!!
Oh my god thank you so much. This helped me more than anything my doctors have had me doing or any other video I’ve watched. I’ve just had my cast removed and couldn’t flex my hand towards my wrist but maybe 15-20 degrees and after doing these for 1-2 minutes I’m almost capable of going all the way.
Thank you for the advice, but I would like to see you doing these exercise after you fractured YOUR wrist... hehehe. Just kidding, I am 65 years old and just fractured my left wrist in a fall and had a titanium plate implant on the radius while the ulna bone was position back in place without any metal implant... It hurts like hell, trust me...
As much as I like the UK NHS sometimes I think they cut corners as I was in plaster cast for 7 weeks due to a non displacement of the Scaphoid, waist fracture. Then I had an x-ray and cast off a week ago, then told by consultant to just go home and carry on as before! No advice on exercises and was told that no physio is needed. I have been using my hand as much as possible but to bring my wrist downwards towards my wrist is virtually impossible no movement at all. He said come back in 3 months if it does not get better. I am having to pay to see a private physiotherapist in a few days just to help me with some exercises and advice. To get to see a NHS physio it can take up to 12 weeks! I wish we had doctors like in this video. Seeing your video has been so helpful and perfect exercises , I will certainly try them Thank you.
Thank you for posting this. I fell just as you described except I fell down and broke my radius bone near my right hand while gardening about three weeks ago. Unfortunately, I don't have adequate health Insurance and can't afford to go to a physical therapist but I need to get my hand working as soon as possible as this is my primary hand.
I fractured my wrist (distal radius) exactly a month ago. It was immobilized the entire time. Now I am in a wrist splint. I didn’t displace my distal radius or any other bones but I just shattered the distal end (not breaking it completely). But the fracture was also into a joint but now I can’t bend it forward all the way. Is this because the tissues or tendons aren’t done healing yet?
It may be common but it is a serious and painful injury that, if it occurs in your dominate wrist, can prevent you from doing most daily activities including washing your hair, writing a check, cooking, driving, etc. Most ortho docs don’t explain anything, don’t show you the x rays, do not want to do surgery on you if you are close to of over age 65 and just cast you rather than doing surgery for severe wrist injuries, which leaves you with a poorly healed wrist that is often so crooked that you will never be able to do the extension and flexion that is shown here and you will not regain the ability to rotate your wrist properly and will experience Arthritic pain later in life.
I had scaphoid fracture,and I had cast over my wrist for 3week which have been removed now but my wrist have been stiff unable to bring in extension and in flexion but when I try for it I feel pain after some limit
Question, I'm on my 5th day out of the cast after a wrist fracture. My extension is close to zero. I feel like to push the limit it has to pop, it's like something is blocking the movement. That pain from a pop goes straight to the core, i almost jumped off my chair. Is it normal or could something be off? If I'm not wrong, the pain is localized in dorsal radial section. Should I suck it up and keep popping it or just keep it moving at the current range? I don't really sick any improvement in my extension in these first 5 days.
I had a radial fx reduction (permanent plate, screws, torn muscle discovered once inside) and I think what you mention about pain is key. Broken bones are a bummer and recovery takes discipline. It's GOING to hurt! That's OK! and thank you for the simple exercises that just WORK. It gets better. Thx again.
? Seems like your illustration using the wall is not extension but more flexion. Shouldn’t the fingers on the wall have been facing upwards, as much as possible, for extension? When sitting on the hand in the chair the wrist is extended; moved in the opposite direction from the table exercise.
Mine is not fixed jet,because I had problems to gat to a OP and it’s not having Metal in there ulna is Torren and the other bone to! This look pretty Danger’s what you do, Even too forceful !
Hi Dr James, my wrist fractured three months ago and now it's still painful to hold things also I can't rotate my wrist and my hand became softer and a little bit smaller than the other hand...I don't know if its normal or not I feel worried.
Hi Kelega! I can't comment on your specific situation without seeing it myself. However, In general after you come out of a cast there will be weakness and muscle loss and stiffness and pain. It is completely normal. However these things can be improved through manual therapy and exercise. Please do book an appointment with a quality physical therapist near you for advice specific to your situation. Hope this helps! -James
I got a motorcycle accident last month and broke my wrist. I had surgery after and it's been a month and a half. Is it normal that i can't totally bend my wrist? I can move my fingers already but still not much. But for the wrist is still rock-hard to move. Is this excercise still work for me? Anyway nice video. Really calm me down because i got stressed/worried all the time 😊
thank you very much. I've had a very problematic scaphoid. had 5 surgeries on it (doctors tried to avoid a 4 corner fusion at all costs due to my age, im 19) i broke it during a rugby match. its been 5 month since the last surgery, i haven't been to physio at all just did ur exercises and they worked like a charm. now i need to strengthen my wrist as i plan on going back to gym in November but my wrist is still quite weak.
Hi I broke my ring finger knuckle + pinky finger knuckle( with some fractures ) k wire fixations are done ... Now it’s stiffer... I m doing exercises for 2 weeks so small improvement can u give any suggestions on this ?
thanks for your help full information about wrist exercise I had accident recently and just remove may cast before 2 day and I do above exercise it's tough to do but it works tanks
I have forarm fracture 3 weeks ago done surgery 2 plate for each bone installed please guide me is still swelling and pain inside movement of hand and wrist moving is coning but not too much please guide me
I've just had the ORIF procedure on my right wrist. The plaster cast came off 4 days ago and my wrist is VERY stiff. Waiting for my first physio appointment! in the meantime I'm practising making a fist and touching each finger to my thumb.
Thanks for sharing. I had a wrist fracture. Both bones broke. It has been almost four months since operation. Since a lot of places do not take my insurance, doctor said i could do exercises at home. I found my fingers are becoming so stiff day after day and they can not bend forward and close. What kind of exercises should i do to make the fingers close towards the palm. Appreciate any help.
Thanks for the video Mr James. I had a surgery of my wrist after I had met a bike accident four months back. I had my arms in casket for one and half months due which I am still suffering with stiff wrist and swollen fingers. I haven't been able to get much help from my physiotherapist. You can say we don't have well experienced and qualified ones in the place where I live. I am not able to perform simple daily required activities too. Hope your tips will help me to get healed. If you have any suggestions then I shall be very much obliged to you.
I broke my radius just shy of 2 months ago. I just got a k wire and the splint removed today. I'm in serious pain. For a little while, I suspected my wrist broke again. Is this normal?
great video. I have been referring this video for my recovery. It would be a great help if you can upload a video with more exercises for wrist movement. Really looking forward to it. Thanks bud.
Hey! I got distal radius fracture nd got plate implantation its been 2 months.. will i be able to lift weights? Or get movement like earlier?.. and how much it will take to recover fully?
what about while in a cast? i had a 6hr surgery, should have been 2.5 but it was completely shattered. im almost 6 weeks post surgery and still in a cast. cant feel three fingers but some feeling is now coming. still swollen. can form a loose fistif forcing fingers down with other hand....i only do it cuz in physio i cry everyday from the fist formations and my doctor is crazy cuz he thinks i should make a fist from day 1....yet this is the worst reconstruction he has done in 39 years
I broke my wrist 8 weeks ago, 6 weeks in a cast, 2 physio treatments so far, i am in the same condition, how many sessions am i looking at, a million !!!! Hopeless !!!!
Hi Yo! Everyone is unique and I cannot comment on your specific case without seeing you. If you are not seeing improvement within 3-5 trys please consult with a physiotherapist near you. -James
I just came out of my cast after 8 weeks (scapholunate ligament tear). My wrist is totally stiff right now. Can I do these exercises or is it only for people wit´h fractures? Thanks
Hi Uzgur! I can't comment on your case specifically without looking at you. in General though there are some special considerations coming out of a scapholunate lig tear. I strongly reccommend that you have a chat with a good physio where you live! -James
Hi James nice job you done ! i wanna ask you about my situation ive got fracture in my right wrist surgery done 3 weeks ago 3 metal plates on my wrist lot of stiffness but getting better with massage and exercices phsiotherapy hourly is this stifness gonna be permanent ? cuz it makes me mad the way doesnt move as i want is there any advices about massage? thx a lot
good job James keep it up . I had a small query . I had a wrist fracture (not sure which one ) around 4months back. so can you tell after how long can I resume weight lifting ?
Hi Srirag! Usually 4-6 months is return to sport timeframe but you should speak with your clinician for advice in your specific case. Good luck! -James
OMG! sitting on my wrist, no, I can't do it yet. I had surgery to fit in pins and plates. are these exercises ok? been off the cast for 8 days now and start physio next week. thanks.
Hi Rachel! You should definitely discuss with your physio for your specific case! These are general instructions for post healing, usually 6 weeks and more post surgery. Speak with your PT for instructions! -James
Thank you for your reply. I started physiotherapy at the hospital where I live (UK) and was so disappointed!!! I was seen by a therapist who clearly didn't want to be there and I was just told what to do at home. Just two exercises and I had been doing more anyway. It seems that she thought I could already start doing strength exercises, as she gave me a light weight and asked me to place my wrist over the edge of a table and flex it up and down. When I said I had a two kg dumbbell at home, she said it was ok to use it, with fewer reps. Oh dear! I got home and realised it was 1kg and couldn't use it. She had no idea of my flexibility and range of motion. I'm in no pain now, but something like that does hurt. I still feel that horrible resistance in my hand movements, as if there were a weight on it, when I try to move my wrist up and down, especially up. I don't know if what she was asking me to do is correct for me. I'm also using play-dough, which is ok, no problems. Maybe because my hand looks ok to her, she thinks I can start strengthening it? I have a good Mediterranean diet, which helps, but I'm no spring chicken, so I know these things take long. I had surgery in January this year, 2018.
Great video, thanks. Any idea about why my fingers won't straighten after 5 months of being out of a cast? I can't even force them to straighten. Is tha going to be a permanent thing? Thanks, Saeid
Hi Saeid! Sorry to hear about your situation. The body will adapt to the demands placed on it and unfortunately when you are casted and immobilised for a prolonged period, the demand placed on your joints and the soft tissues around them is "don't move". Muscles will shorten around the joints and the joint surfaces themselves will stop gliding as nicely as they once did. Should not be a permanent thing but you may require some hands on manual therapy to get things moving again. You should definately have it checked out. Are there any other symptoms, like extra sensitivity, or temperature/color change?
Hi James. Thanks very much for your reply. THere was a tingling sensation and sensitivity to pain and heat up to about 5 months of being out of the cast. But that's gone now. I think I just need to exercise them constantly and keep them moving. They are getting better each day. I'm making a point of using my left hand, which is the one that broke, more and more. Thanks again for your advise. Saeid
Years ago I fell backward off a gardener's ladder and dislocated my left wrist on impact with a concrete driveway. Didn't get much physiotherapy so over the intervening decades the upper flexibility of the wrist has been about 45 degrees forced, while the lower deflection of the wrist is just 5 degrees, forced. Would there be any benefit to attempting wrist flex exercises at this point? When the injury first occurred I could not even lift cutlery with that left hand, but before long I could bench press my body-weight. Holding the wrist immobile while lifting weights enabled me to continue working out. All the same, any accidental impact on that left hand has always remained excruciatingly painful, and I am wondering whether or not it is simply too late for me to derive benefit from the wrist flex exercises you describe in this video clip. Any thoughts you can find a moment to share would be appreciated, sir.
Doctors always say don't look stuff up on the internet. I wish I had looked these videos up! My insurance messed up and didn't put in the right therapy for my wrist (if they redid it, I woulda had to wait even longer and was already late starting). 2 years later after breaking the ulnar and radius, I still can't turn my wrist palm up and still can't bend it all the way forward and back without pain. I'm guessing it's too late to start doing these exercises?
Hey doctor, when I completely recover. I got fracture at the midlle of scaphoid ....., Can I again get the flexibility like my another hand ....??? I am afraid of it . Please reply
after 43 days, my cast was off today. my left wrist is still swollen without pain, but looks awful. following your exercise, I feel very tense and stiff around wrist area. my wrist looks off the line. hopefully it can come back eventually. do I have to wear the brace all the time? thanks for sharing your knowledge.
That was very informative. Thank you , i sufferered a bad trip maybe 2inch off ground and landed on my left hand primarily i had to go undergo ORIF for distal radius fracture within 24hrs, my issue was that my post op x-ray wasn't conclusive enough so I'm having to wait an extra month for a CT scan result so iv been in the splint for 9/10weeks as opposed to 6weeks originally. Bout a week or so ago my arm started to come 'alive' so to speak as in I was waking up and I would strain my body and it would feel more there like it wanted out the splint. Now 3days ago I took the splint off, iv had great mobility in fingers etc since first few weeks but now my wrist feels frozen I can maybe move it 25degrees horizontal and maybe 20degree vertically. This is my first broken bone / op so I'm quite freaked out my physio should of started 3weeks ago I've been stuck in for 3months in agony cos of the splint I really think it's held me back with the late time scale. Saying that it's only been 72hrs out there is no major pain, more tight/sore and the whole hand is slowly becoming looser. The main issue I have is my hand is now domed to the shape of the splint I'm guessing this will go away over time? Thanks for any help oh and frozen wrist I can just bout 360 it but not by much
hi James thank you very much for your great experience sharing with public you doing a very good job god bless you I fractured my rest about 3 months ago I can move my hand and fingers but I cant left no weight and still pinful while I'm using my hand ?thnx
Thank you very much for your reply but the thing after 5 months I still can't bent my hand still can't left no weight and hurts can you plz give me som advis about that ? Thnx
Hi There! You should definately speak with your physiotherapist or other healthcare professional to determine if this exercise is appropriate for you! In general 3 weeks post fracture is too early to begin (basic level healing takes 6 weeks). Please speak with your professional about your specific circumstances. -James
Hi sir.. My age is 53 and I had a fracture wrist.. If I do as you said my hand won't fracture bck are? I mean I'm scared to press it. Pls answer me sir. Thank you
6 weeks post distal radius and ulna styloid fracture with surgery to plate and screw and Im going well except for the CMC joint now causing me so much pain due to OA and the lack of mobility for the last 6 weeks. Could you do a video on taping the thumb please. So many RU-vidrs do this so differently.
I fractured my wrist, but I came out of the cast with stiff fingers. I mean they are like I never had joints in the fingers. I checked with a PT and he is saying hell have to bend/break them at the joints by force. We tried it, but I couldn't bear the pains, so I stopped it. What should I do please?
hello sir i got fracture at 21may and today is 21 july i have put cast for 1 month. i cant supinate my wrist..... in gym i cant do any biceps exercises. do i need surgery for supination movement?????
Thank you so much I'm fortunate to be able to see a PT from my wrist this Friday. but I'm going to supplement the exercises they gave me with this to make sure that I'm putting my work in
Well so its been 3 months from my fractured ulnar styloid process and along with it I tore my ligaments , I was in a cast for a month too , but movement of my wrist at certain point causes lot of pain , what would you suggest me to do Thanks. :)
Its Aj3 Hmmm, with the onset of pain and weakness without stiffness it's a good idea to have this properly examined. There are many reasons that this may be happening with a history of fracture at the ulanar aspect of the wristvand it's impossible for me to tell via the internet unfortunately. Find a quality PT near you and have the injury looked at.
Thank you for this. After your reassurance, I feel a little better about the stiffness after 7 weeks in a brace, no surgery. I had my first OT evaluation appointment and I really like the guys I will be working with. But I have like zero degrees flexion in the backward direction and they hesitated to answer if that is "normal" question. Normal is relative I suppose and they just met me so keeping my good fingers crossed!
Very helpful, I had a fracture if the distal radius and also an avulsion fracture of the ulnar styloid. I am fine with my wrist but i cannot clench my fingers like i cannot make a fist Only after immersing my hand in warm water do i get some results for a short period of time and my hand goes stiff again and will not close completely. Is there some kind of therapy for my situation
Iv had a serious motorcycle accident broke all of wrist had lots of metal work put in, now left with just screw in scaphoid iv had phiscio but get no extension movement what so ever but about 15 degrees flexion my aim is to be able to do press ups do you think it will ever be possible @james
dear doctor I am facing from stiffness in my right hand wrist. i was a national level goalkeeper during a match football hit my right hand very hardly and I was suffered from a minor fracture in my thumb wrist bone doctor had put a plaster for 2.5 months when I have cut the plaster I was unable to move my wrist slowly slowly I was able to move it downwards but I was unable to move in upward direction Today it's one year of my injury but I am unable to move my wrist upward now also please doctor help me please I have not taken any type of physiotherapy please doctor help me I am preparing for civil services and I don't wanna loose my ambition due to this injury please doctor guide me
I hurt my wrist it started with stiffness from a keyboard, and then moved to pain from pushing a swinging door, and then became sharp shooting pain since I did a handstand, I've been wearing a splint, it's not a shooting pain anymore but it's stiff and it used to have a sharp centralised pain by the scaphoid area, it's been 3 months, recently I've started doing forearm and wrist exercises and also passive stretches, it seems to be getting looser and less painful, I can do a pushup again..but it's not 100% there yet, I'm following RU-vid videos like yours, am I on the right path?
I suspect that for a musician, a wrist fracture must be devastating, to the point one cannot go back to playing lets say violin, guitar or piano. I broke my wrist ,Collie, s fracture , 6 weeks ago, I didn't need surgery and my cast is off. It is quite stiff but looking at some videos, I am not faring too bad. I find it hard to type with both my hands, very hard right now. I massage and move my wrist gently, What I find help is to apply what I call an ice bracelet. I put a wet facecloth in the freezer and once it it frozen, i apply it to the wrist. At the beginning, the washcloth is stiff but it becomes more pliable and I can wrap it around my wrist for 10 minutes. It help diminish the pain due to swelling. If I exercise my wrist too much, It becomes painful and I know I have gone too far, like typing one line.
I had surgery on my scaphoid 2 years ago. I could do my day to day things without any problem, but I still feel pain when I put my hand in forceful positions. Should I get it checked out again or what should I do?
Thanks for the video! I love doing gymnastic, sailing and pole so was scared my wrist wouldn’t be as flexible and strong as it used to be! I’m on week 3 out of a cast from a distal radius fracture and I’m gradually getting movement back now. I’m also starting to strengthen it.
These Strange Illusions where are you in your recovery now? I’m a figure skater, out of cast and splint one week and starting to get worried. Start PT tomorrow, but still so much pain in the bones of my arm and almost zero flexibility. Wish someone had prepared me, I figured I’d be skating by now🥺
@@cathytussing4718 Yes me to one full month cud not find a therapist in Germany is September Vacation time,and now I’m trying 3 month gat Reed off stiff fingers it gos only slow,and is painful!My wrist is not fixed ulna torn and the other front one to!
hey James, my cast came off 5 days ago after dislocating it (just casting no surgery). and i can bend it up and down fairly well with very little to no pain (no pain most of the time). but i cant seem to twist it at all really. not that it hurts but when i try to twist it it doesnt go anywhere. i was in a cast for 4 weeks instead of the usual 3 because my mom insisted in 1 more week. if you have anything that could help me get to twisting it again that would be amazing!
a person having plate and screws after a surgery can also do all these excercise ??? if yes then how many weeks after the surgery. please please tell me?
Hey James! FOOSH Distal radius fracture with subluxation (twice, second in sugar tong splint after ER). Full arm cast 5 weeks in full supination. Bones are great. Crazy ulnar side and scaphoid side pain. Ulnar particularly when trying to pronate. DRUJ is stable so Dr. won't do MRI (I assume to be conservative). Do you think just therapy will help? Should I push for an MRI? Seeing an OT/CHT they said to ask but dr. says 4-6 weeks before MRI. I don't have that time! Thanks for any advice.
Hi Colleen! I can't comment on your specific situation without seeing it, but in general physio is a low risk option and worth trying. There are many symptoms that can result from casting most of which resolve with time and some TLC in the clinic.
Its Been 8 months since I broke my wrist and had to have surgery, I did PT for 3 months when they stated there was nothing more they could do for me. my Fingers are extremely stiff. It takes me an hour every morning just to get my fingers moving using putty. My wrist extension is about 20/20 my Pronation 80 and supination 10. I am now going to see a joint and bone specialist for my wrist. My question is have you ever had experience with this after so long or seen anyone this extreme. I know the doctors state my Age 58 years old. but I was always active not over weight and did all the heavy lifting in the house. Never had carpal Tunnel issues etc..... What other exercises can be done here at home that won't re-injure my wrist?
Great video! Thank you for the help! I've been off the cast for 3 weeks now and I have improved my flexion, extension, and rotation a lot, but it's still not recovered 100 percent. I'm kind of scared that it's taking this long. I've regained 60 degrees of flexion motion. Is that good progress or should I go see a professional?
Hi...sir, I had die punch fracture in my right wrist a month ago...sir I do exercise 4 times in a day...how much time it will take to do routine work like gyming , bike riding And sir I want to ask that my thumb is not properly straight...is it any serious???
