Sprained Wrist Therapy

Sprains are relatively common injuries, usually sustained by areas such as the ankle, back and wrist. The wrist is a heavily used area of the body, so a sprain in that area can be frustrating. While it takes time for a sprain to heal, proper care can speed the process.

Remember RICE

• RICE stands for Rest, Ice, Compress and Elevate, and is used to remind those with sprain injuries what they must do to facilitate healing. First, rest your wrist, so that the body can heal itself. 48 hours of rest to the area is a good standard, though you may wish to consult your doctor for an exact time. Second, ice your wrist, which will reduce swelling and relieve pain. Apply an ice pack 4 to 8 times a day for 20-minute periods. Third, compress the area with a wrap, as to reduce swelling. Leave the wrap on throughout your day for at least two days. Lastly, elevate the area, allowing blood to flow back towards the heart, to reduce swelling. It's convenient to do this while sleeping, by merely placing a pillow under your wrist.

Heat and Exercise

• After 48 to 72 hours, if swelling is gone, begin to use heat therapy and light exercise to rehabilitate your wrist. Apply a hot compress to the wrist for 20 minutes, and follow with stretching and massaging the wrist, to help gain mobility. Light exercises, such as lightly squeezing a stress ball or lifting light 2lb weights, can also help rebuild strength in the wrist. Heat treatment can also be alternated with icing the wrist, though exercise should be followed on after heat treatment.

Moving Back into Normal Activity

• Depending on the severity of the sprain, healing will take different amounts of time, but the ultimate goal is to move back into normal activities with the damaged area. Consult your doctor about your injury and ask about returning to more strenuous activities such as exercise, lifting and sports. Make sure to do this, as injuring your wrist again will only exaggerate the issue.