Diagnosis Explanation:

A wrist fracture occurs when one or more of the bones in the wrist (radius, ulna, or carpal bones) break due to trauma, falls, or high-impact injuries. The most common type is a distal radius fracture (Colles' or Smith's fracture), usually caused by a fall onto an outstretched hand (FOOSH).

Types of Wrist Fractures:

• Distal Radius Fracture – The most common, affecting the larger forearm bone near the wrist.
• Scaphoid Fracture – Involves the small carpal bone in the wrist, often difficult to detect.
• Ulna Fracture – May occur alongside a radius fracture.
• Comminuted Fracture – Bone is broken into multiple pieces.
• Intra-Articular Fracture – The break extends into the joint, increasing arthritis risk.

Symptoms:

• Severe pain and swelling around the wrist.
• Bruising and tenderness at the fracture site.
• Deformity (in displaced fractures).
• Difficulty moving the wrist or fingers.

Specific Work Modifications:

• If your job involves typing or writing: Use voice dictation software, ergonomic keyboards, and wrist support.
• If your job requires manual labor: Avoid lifting, pushing, pulling, or using vibrating tools.
• If your job is desk-based: Keep the wrist elevated to reduce swelling, and use a soft wrist rest.
• Avoid: Heavy lifting, repetitive wrist motions, and prolonged strain on the affected hand.

Specific Activity Modifications:

• If you play sports: Avoid contact sports, racket sports, and weightlifting until cleared by a doctor.
• 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: Impact activities, repetitive wrist bending, and gripping-heavy tasks.

Recommended Supplements:

• Calcium & Vitamin D – 1000mg/800 IU daily for bone healing.
• Collagen Peptides – 10g daily to support bone and soft tissue repair.
• Magnesium – 300-400mg daily for bone strength and muscle relaxation.
• 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 bone healing.
• Eat Bone-Strengthening Foods (leafy greens, dairy, nuts, seeds) to aid fracture repair.
• Consume Anti-Inflammatory Foods (berries, turmeric, green tea) to reduce swelling.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support bone regeneration.

Home Exercise Prescription (Rehabilitation for Wrist Fracture)

Early Phase (0-6 Weeks, Immobilization & Healing):

• Wrist Splint or Cast – Wear a cast or splint for 4-8 weeks as directed by your doctor.
• Finger Flexion & Extension – Move fingers gently to prevent stiffness, 10 reps, 2x/day.
• Shoulder & Elbow Movements – Maintain mobility in the upper arm, 10 reps, 2x/day.

Strengthening Phase (6-12 Weeks, Restoring Mobility & Function):

• Wrist Flexor Stretch – Extend the arm, pull fingers back gently, hold 20 seconds, 3x/day.
• Wrist Extensor Stretch – Extend arm, pull fingers downward, hold 20 seconds, 3x/day.
• Light Resistance Wrist Curls – Hold a small weight, curl wrist up and down, 10 reps, 2x/day.

Advanced Phase (12+ Weeks, Preventing Recurrence & Maintaining Strength):

• Grip Strengthening (Soft Ball Squeeze) – Squeeze a soft ball 5 seconds, repeat 10 reps, 2x/day.
• 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.

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.