How to Look After a Sprained Wrist
A sprain is never good news, particularly of the wrist, as we must use our hands and arms each and every day in just about every activity. If you have suffered a wrist sprain, there are some important ways that you can speed healing, reduce pain and keep the wrist as strong as possible. Read on to learn how to look after a sprained wrist.
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Things You'll Need
- Ice pack
- Wrap (optional)
- Heating pad
- Warm compress or hot bath
- Rubber ball
Instructions
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Apply ice to a sprained wrist as soon after injury as possible to help reduce swelling and pain. You can wrap the wrist if it helps to relieve pain and keep the joint stable, but it is not necessary. Continue applying ice to your wrist every hour for 15 to 20 minutes for the first two days.
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Keep your arm elevated and allow your wrist to rest for the first two days. It is best to lie in bed and place your arm on a pillow so that your wrist is above your heart.
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Begin to use heat on your wrist after the first two days, once the swelling has reduced. Heat will help to relieve pain, increase range of motion and promote healing. Apply heat using a heating pad set on low, warm compresses or hot baths. Keep heat on a sprained wrist for 15 to 20 minutes no more than once every hour.
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Perform rehabilitation exercises after three or four days, each day, to help maintain range of motion and strengthen the muscles and tendons of the wrist to help prevent future injury. Squeeze a rubber ball tightly and hold for 30 seconds before releasing and repeating about 20 times, two times daily.
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Practice range of motion exercises after applying heat, stretching the fingers up and wrist back as far as comfortable. Hold for 30 seconds and then relax before stretching the fingers down, holding again for 30 seconds. Repeat each motion five times, twice daily. For best results, apply ice after performing your exercises.
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Tips & Warnings
See the doctor as soon as possible if there is a visible deformity, swelling does not reduce after 24 hours or there is pain, numbness, tingling or discoloration in the fingers.
