Diagnosis Explanation:

A wrist sprain occurs when the ligaments that support the wrist joint are stretched or torn, typically due to a fall onto an outstretched hand (FOOSH), sudden twisting, or repetitive strain.

Grades of Wrist Sprains:

• Grade 1 (Mild): Ligaments are stretched but not torn; minor pain and swelling.
• Grade 2 (Moderate): Partial ligament tear; noticeable pain, swelling, and wrist instability.
• Grade 3 (Severe): Complete ligament tear; significant pain, joint instability, and possible deformity (may require surgery).

Symptoms:

• Pain and swelling in the wrist.
• Bruising and tenderness along the joint.
• Weak grip strength and difficulty moving the wrist.
• Clicking or instability in severe cases.

Specific Work Modifications:

• If your job involves typing or writing: Use an ergonomic keyboard and wrist support, and take frequent breaks.
• If your job requires manual labor: Avoid lifting, pushing, pulling, or using vibrating tools. Use wrist braces for support.
• If your job is desk-based: Keep the wrist in a neutral position, adjust desk height, and avoid resting directly on the wrist.
• Avoid: Repetitive wrist movements, forceful gripping, and prolonged pressure on the wrist.

Specific Activity Modifications:

• If you play sports: Avoid racket sports, weightlifting, gymnastics, and activities requiring wrist rotation (golf, baseball, tennis).
• If you do yoga or Pilates: Modify wrist-bearing poses (e.g., plank, downward dog) to reduce joint stress.
• If you play an instrument, knit, or garden: Use larger-handled tools and modify grip positions.
• Avoid: High-impact activities, repetitive wrist twisting, and excessive weight-bearing on the wrist.

Recommended Supplements:

• Collagen Peptides – 10g daily for ligament and joint repair.
• Vitamin C – 500mg daily to support collagen synthesis.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint lubrication and ligament health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support ligament healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain joint lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support joint and tendon recovery.

Home Exercise Prescription (Rehabilitation for Wrist Sprain)

Early Phase (0-2 Weeks, Protecting the Joint & Reducing Pain):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression, Elevation.
• Wrist Splinting (if needed) – Wear a wrist brace for support, especially during activity.
• Gentle Wrist Stretching – Extend arm, pull wrist back gently, hold 20 seconds, 3x/day.

Strengthening Phase (2-6 Weeks, Improving Stability & Function):

• Wrist Flexion & Extension (Light Resistance Band) – Hold a small weight, curl wrist up and down, 10 reps, 2x/day.
• Grip Strengthening (Soft Ball Squeeze) – Squeeze a soft ball 5 seconds, repeat 10 reps, 2x/day.
• Wrist Ulnar Deviation (Light Resistance Band) – Move wrist side to side against resistance, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Maintaining Strength):

• Forearm Pronation/Supination (Light Resistance Band) – Rotate forearm palm-up and palm-down, 10 reps, 2x/day.
• Wrist Circles – Slowly rotate wrists in both directions, 10 reps, 2x/day.
• Thumb Opposition Drill – Touch thumb to each fingertip, 10 reps, 2x/day.

Helpful Books:

1. The Healthy Wrist Handbook: Exercises & Treatments for Wrist Pain & Injury – Dr. Ross Clifford.
2. Overcoming Wrist & Hand Pain: A Self-Help Guide – Susan J. Barnhart, PT.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.