The hand is one of the most commonly used parts of the body and is often injured due to various reasons, such as impact and pressure in different accidents. One of the common types of hand injuries that can affect various areas of the hand is a hand fracture.
After removing the cast from the hand, to speed up the healing of the injured area, increase the range of motion, and reduce pain and swelling in the fractured area, stretching and strengthening exercises should be performed. These exercises, typically carried out in physiotherapy clinics as part of hand physiotherapy services, generally help improve multiple areas of the hand. For example, exercises might be provided to strengthen the wrist, which can also help improve the forearm and elbow. These exercises include:
Wrist Flexion: (For improving and strengthening the wrist) Hold a weight with your hand and, while the palm is facing upwards, bend the wrist upwards so that the weight gets closer to the ceiling, and then slowly return the wrist to the starting position. Perform this movement for 3 sets of 10 repetitions. You can gradually increase the weight.
(For improving and strengthening the wrist) Hold a weight with your hand, and while the palm is facing downwards, bend the wrist upwards so that the weight gets closer to the ceiling, then slowly return to the starting position. Perform this exercise for 3 sets of 10 repetitions. Gradually increase the weight over time.
Wrist Flexion and Extension: (For improving and strengthening the wrist) Stand up and hold a heavy bar (like a pipe) with both hands. Then, alternately and slowly bend and straighten your wrists as much as you can in the downward and upward direction. You can perform this exercise in two ways: In the first, the palms should face the ceiling, and in the second, the palms should face the floor.
Elbow Flexion: (For improving and strengthening the elbow) Stand up and keep your arms straight at your sides. Bend the injured arm at the elbow until your hand reaches your shoulder. Hold this position for 30 seconds, then return to the normal position. Repeat this exercise 5 times daily.
Hand Rotation: (For improving and strengthening the wrist) Sit on a chair and keep the forearm of the injured hand stationary on your thigh. Rotate your wrist so that the palm faces the ceiling. Perform this exercise 10 times a day.
Internal and External Rotation Stretch: Place the injured hand next to your body and bend your elbow at a 90-degree angle. Hold a pencil in your hand and rotate your forearm sideways. Hold this position for 30 seconds. (You should feel a stretch in your forearm).
Elbow Pressure: (For improving and strengthening the elbow) While sitting on a chair, place the palm of your hand on the chair with your fingers facing backwards. Then apply pressure to the elbow and straighten the arm. Hold this position for 30 seconds, then return to the normal position. Perform this exercise 5 times daily.
Upper Arm Stretch: (For improving and strengthening the forearm, upper arm, and elbow) Lift your injured hand so that the elbow points downward and the palm faces your face. Use your healthy hand to gently push the forearm towards your shoulder. (You should feel a stretch in the back of your upper arm). Hold this position for 30 seconds and then return to the normal position. Perform this exercise 5 times daily.
Placing Palms on the Wall: (For improving and strengthening the elbow) Stand in front of a wall and place your palms on the wall with your fingers pointing upwards. Try to straighten your elbows by pushing against the wall. Hold this position for 30 seconds, then return to the normal position. Perform this exercise 5 times daily.
Wrist Deviation: (For improving and strengthening the elbow, forearm, and wrist) Bend your elbow at a 90-degree angle and keep it at your side. (Maintain this position throughout the exercise). Hold a weight with your hand and rotate the forearm so that your thumb faces the ceiling. Raise your wrist as much as possible and then slowly lower it. Perform this exercise for 3 sets of 10 repetitions.
Prayer Pose: (For improving and strengthening the wrist, forearm, elbow, and upper arm) Stand up and place your palms together. Then, move your elbows apart and slowly lower your wrists until you feel a stretch. Hold this position for 5 seconds, then return to the normal position.
Bending and Straightening the Wrist: (For improving and strengthening the wrist) Place your forearm on a table and let your wrist hang off the edge. Then, bend your wrist downwards until you feel a stretch. Hold this position for 5 seconds, then return to the normal position. Raise your wrist upwards until you feel a stretch, hold it for 5 seconds, and then return to the normal position.
Side-to-Side Wrist Bending: (For improving and strengthening the wrist) Place your forearm on a table and let your wrist hang off the edge. Bend your wrist to one side and hold this position for 5 seconds. Then, bend it to the other side and hold for 5 seconds. Return to the normal position. Repeat this exercise several times.
Flexor Stretch: (For improving and strengthening the wrist) Place your forearm and wrist on the table with your wrist hanging off the edge. Keep your elbow straight and gently flex the wrist upwards until you feel a stretch. Hold this position for 5 seconds, then return to the normal position.
Extensor Stretch: (For improving and strengthening the wrist) Place your forearm and wrist on the table with your wrist hanging off the edge. Keep your elbow straight and gently flex the wrist downwards until you feel a stretch. Hold this position for 5 seconds, then return to the normal position.
Opening and Closing the Fingers: (For improving and strengthening the fingers) Spread your fingers as far apart as possible and stretch them. Hold this position for 5 seconds, then return to the normal position. Make a fist with your fingers and close them tightly. Hold this position for 5 seconds, then return to the normal position.
One of the most important things to consider after a bone fracture is what you should not do. Performing certain actions can pose significant risks. Special care is required, and the following points should be taken into account.
Massage with Lukewarm Water and Oil or Salt Solution: One of the aftercare methods for hand fractures is the use of vegetable oils such as almond, coconut, or olive oil, and also lukewarm saline water, to speed up the healing of the fractured area. For this, immerse the broken hand in lukewarm water mixed with olive oil or salt water for 30 to 60 minutes daily for 1 to 2 weeks, and then massage the affected area with regular circular movements.
Warm Water Showers: For faster muscle recovery in the injured area, it is recommended to take a 15-minute warm shower daily.
Hydrotherapy: Hydrotherapy (using a swimming pool) is an effective method for faster healing and reducing pain and swelling in the hand. If the individual has suffered a severe fracture, it is important to consult the treating physician before using this method.
Physiotherapy: Tendons, ligaments, muscles, and various areas of the hand require time to heal. After removing the cast, the injured person may experience symptoms such as pain and swelling. If pain persists for more than 3 months after removing the cast, it is essential to visit the treating physician and physiotherapist. Additionally, for better movement, improved hand function, and recovery, it is advisable to visit an orthopedic specialist and start physiotherapy as soon as possible.
Avoiding Pressure and Impact: About 3 months after removing the cast, it is crucial to be cautious and avoid any pressure or impact on the hand. Bone healing and the return to normal function require time, and any impact could cause further damage to the bone.
Use of Medical Equipment: To protect the injured area from any pressure or impact, and to keep the area stable for rest, it is advisable to use protective devices such as a brace, wrist support, or arm band for some time after removing the cast.
Performing Stretching, Strengthening, and Balance Exercises: Stretching, strengthening, and balance exercises help improve the condition of the hand and increase its range of motion, reduce pain and swelling, and speed up the healing process, leading to a return to normal daily activities.
Proper Nutrition: Adequate nutrition, including foods rich in vitamins, calcium, vegetables, dairy products, and fish, helps strengthen the bones, facilitate bone healing, and promote faster recovery of the hand.
I hope you enjoyed the therapeutic exercises content and can share it with those who have hand fractures. For more in-depth content, feel free to visit the Sports World section of Saad News. Thank you for your support!
