Difference between revisions of "Exercise With a Broken Wrist"
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[[Category:Bone Fracture Healing and Treatment]] | [[Category:Bone Fracture Healing and Treatment]] | ||
| − | [[Category:Personal Fitness]] | + | [[Category: Personal Fitness]] |
== Steps == | == Steps == | ||
=== Doing Aerobic Exercises === | === Doing Aerobic Exercises === | ||
| − | #Go for a walk or a jog. Walking and jogging have many health benefits and can be easily done with a broken wrist. Depending on your exercise goal, you can adjust your distance and intensity to make the exercise harder.<ref>http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261</ref> | + | #Go for a walk or a jog. Walking and jogging have many health benefits and can be easily done with a broken wrist. Depending on your exercise goal, you can adjust your distance and intensity to make the exercise harder.<ref name="rf1">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261</ref> |
#* Be sure to keep your wrist in a neutral position while walking. | #* Be sure to keep your wrist in a neutral position while walking. | ||
#* Slightly tighten your stomach muscles and keep your back straight to engage your core muscles. | #* Slightly tighten your stomach muscles and keep your back straight to engage your core muscles. | ||
#* Regular walking and jogging have many health benefits, including strengthening your bones and muscles, helping to maintain healthy weight, and improving coordination and balance. | #* Regular walking and jogging have many health benefits, including strengthening your bones and muscles, helping to maintain healthy weight, and improving coordination and balance. | ||
| − | #Play a game of tennis. Tennis is one of those sports you can do one-handed. It also gives nice variability to walking and jogging. As with walking, keep your broken wrist in a sling in a neutral position at all times while using your uninjured hand for playing.<ref>http://www.usta.com/Improve-Your-Game/Sport-Science/114688_Health_Benefits_of_Tennis_Why_Play_Tennis/</ref> | + | #Play a game of tennis. Tennis is one of those sports you can do one-handed. It also gives nice variability to walking and jogging. As with walking, keep your broken wrist in a sling in a neutral position at all times while using your uninjured hand for playing.<ref name="rf2">http://www.usta.com/Improve-Your-Game/Sport-Science/114688_Health_Benefits_of_Tennis_Why_Play_Tennis/</ref> |
#* Besides burning fat and improving your cardiovascular fitness, tennis also helps build muscles in your legs and especially in the arm and shoulder you are playing with. | #* Besides burning fat and improving your cardiovascular fitness, tennis also helps build muscles in your legs and especially in the arm and shoulder you are playing with. | ||
#* Jumping and running will also help improve bone density and bone strength. | #* Jumping and running will also help improve bone density and bone strength. | ||
| − | #Play soccer. Soccer involves a lot of running and is a great way to improve your cardiovascular fitness, while having fun with your friends. Secure your broken wrist in a sling and get your feet kicking.<ref>http://www.sport-fitness-advisor.com/soccertraining.html</ref> | + | #Play soccer. Soccer involves a lot of running and is a great way to improve your cardiovascular fitness, while having fun with your friends. Secure your broken wrist in a sling and get your feet kicking.<ref name="rf3">http://www.sport-fitness-advisor.com/soccertraining.html</ref> |
| − | #Take a dance or aerobics class. Besides offering the same health benefits as the exercises above, dancing/aerobics does it with style. And if you get tired of one type of class, switch it up and try the different choices available, such as jazzercise, Zumba or step aerobic class.<ref>http://www.aarp.org/health/fitness/info-2005/dance_to_health.html</ref> | + | #Take a dance or aerobics class. Besides offering the same health benefits as the exercises above, dancing/aerobics does it with style. And if you get tired of one type of class, switch it up and try the different choices available, such as jazzercise, Zumba or step aerobic class.<ref name="rf4">http://www.aarp.org/health/fitness/info-2005/dance_to_health.html</ref> |
#* Be sure to have your wrist positioned neutrally and avoid all moves that engage it (perform these with one hand only). | #* Be sure to have your wrist positioned neutrally and avoid all moves that engage it (perform these with one hand only). | ||
| − | #Go hiking and enjoy nature. Hiking is an excellent workout that can be very strenuous depending on the route you take. Climb up those hills carefully, as you do not want to fall and further injure the wrist. Walking uphill will increase your cardiac output and burn some extra calories. Don’t forget to enjoy the scenery. Besides improving your fitness, this can be very relaxing and stress-relieving as well.<ref>https://www.fitnessblender.com/blog/calories-burned-hiking-what-muscles-are-used-in-hiking</ref> | + | #Go hiking and enjoy nature. Hiking is an excellent workout that can be very strenuous depending on the route you take. Climb up those hills carefully, as you do not want to fall and further injure the wrist. Walking uphill will increase your cardiac output and burn some extra calories. Don’t forget to enjoy the scenery. Besides improving your fitness, this can be very relaxing and stress-relieving as well.<ref name="rf5">https://www.fitnessblender.com/blog/calories-burned-hiking-what-muscles-are-used-in-hiking</ref> |
=== Doing Muscle Building Exercises === | === Doing Muscle Building Exercises === | ||
#Strengthen the muscles in your legs. You can engage the different muscles in your body without using or disturbing your broken wrist. To strengthen the muscles in your legs, do simple squats and lunges and keep your arms neutral on the sides of your body. | #Strengthen the muscles in your legs. You can engage the different muscles in your body without using or disturbing your broken wrist. To strengthen the muscles in your legs, do simple squats and lunges and keep your arms neutral on the sides of your body. | ||
| − | #* Do [[Do a Squat|squats]] by standing in a wide stance, facing forward and keeping your back straight. While pushing your hips and butt back and knees slightly forward, squat down until your thighs are slightly past parallel to the floor. Remember to keep feet and knees pointed in the same direction. Your knees should never extend beyond your toes. Straighten and repeat.<ref>http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html</ref> | + | #* Do [[Do a Squat|squats]] by standing in a wide stance, facing forward and keeping your back straight. While pushing your hips and butt back and knees slightly forward, squat down until your thighs are slightly past parallel to the floor. Remember to keep feet and knees pointed in the same direction. Your knees should never extend beyond your toes. Straighten and repeat.<ref name="rf6">http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html</ref> |
| − | #* Do alternate [[Do Lunges|lunges]] by stepping forward with one leg. Then, lower your body by flexing the hip and knee of the front leg until your rear knee almost touches the floor. Return up and lunge forward using the opposite leg.<ref>http://www.exrx.net/WeightExercises/GluteusMaximus/BBWalkingLunge.html</ref> | + | #* Do alternate [[Do Lunges|lunges]] by stepping forward with one leg. Then, lower your body by flexing the hip and knee of the front leg until your rear knee almost touches the floor. Return up and lunge forward using the opposite leg.<ref name="rf7">http://www.exrx.net/WeightExercises/GluteusMaximus/BBWalkingLunge.html</ref> |
#Strengthen the muscles in your back. Although many back exercises require the use of dumbbells and weights, you can do bodyweight exercises that can be done with a broken wrist. | #Strengthen the muscles in your back. Although many back exercises require the use of dumbbells and weights, you can do bodyweight exercises that can be done with a broken wrist. | ||
| − | #* Do [[Perform the Bridge Exercise|bridges]] by laying on the floor on your back with your arms resting next to your body. Keep your feet flat on the floor and knees bent. Slowly raise your bottom up until your knees and shoulders form a straight line. Remain in this position for 10 – 15 seconds, then lower and repeat.<ref>http://www.whyiexercise.com/back-strengthening-exercises.html#gallery[pageGallery]/0/</ref> | + | #* Do [[Perform the Bridge Exercise|bridges]] by laying on the floor on your back with your arms resting next to your body. Keep your feet flat on the floor and knees bent. Slowly raise your bottom up until your knees and shoulders form a straight line. Remain in this position for 10 – 15 seconds, then lower and repeat.<ref name="rf8">http://www.whyiexercise.com/back-strengthening-exercises.html#gallery[pageGallery]/0/</ref> |
| − | #* The dart is another exercise you can do with a broken wrist. Lie down on your stomach and keep your arms extended toward your feet next to your body. Lift your upper body and legs off the floor at the same time using your back muscles. Count to 10 – 15, relax, and repeat.<ref | + | #* The dart is another exercise you can do with a broken wrist. Lie down on your stomach and keep your arms extended toward your feet next to your body. Lift your upper body and legs off the floor at the same time using your back muscles. Count to 10 – 15, relax, and repeat.<ref name="rf8" /> |
#Strengthen your abdominal muscles. Abs are easily worked with a broken wrist when you choose exercises such as twists and crunches. | #Strengthen your abdominal muscles. Abs are easily worked with a broken wrist when you choose exercises such as twists and crunches. | ||
| − | #* To begin with [[Do Crunches|crunches]], lie flat on the floor with your lower legs on a bench. Keep your arm with your broken wrist on your side at all times, and bring your other arm up behind your neck. Raise your upper body from the mat by contracting your abdominal muscles. Raise your torso as high as you can while keeping your lower back on the floor. Bring your torso back down, and repeat.<ref>http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html</ref> | + | #* To begin with [[Do Crunches|crunches]], lie flat on the floor with your lower legs on a bench. Keep your arm with your broken wrist on your side at all times, and bring your other arm up behind your neck. Raise your upper body from the mat by contracting your abdominal muscles. Raise your torso as high as you can while keeping your lower back on the floor. Bring your torso back down, and repeat.<ref name="rf9">http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html</ref> |
| − | #*With twists, both your arms are extended out to each side while you lie on your back. Slightly bend your knees and raise your legs off the floor with your knees bent on a 90 degree angle. Next, lower your legs on one side until the side of your thigh hits the floor. Return to the middle and go to the other side. Repeat from side to side.<ref>http://www.exrx.net/WeightExercises/Obliques/BWLyingTwist.html</ref> | + | #*With twists, both your arms are extended out to each side while you lie on your back. Slightly bend your knees and raise your legs off the floor with your knees bent on a 90 degree angle. Next, lower your legs on one side until the side of your thigh hits the floor. Return to the middle and go to the other side. Repeat from side to side.<ref name="rf10">http://www.exrx.net/WeightExercises/Obliques/BWLyingTwist.html</ref> |
=== Doing Physiotherapy for Broken Wrist === | === Doing Physiotherapy for Broken Wrist === | ||
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#* Have only two of the top joints bent from your fingers so that your fingers look like a hook. | #* Have only two of the top joints bent from your fingers so that your fingers look like a hook. | ||
#* Return to the position you started at and repeat. | #* Return to the position you started at and repeat. | ||
| − | #Do finger and thumb exercises. To get as much as possible out of these exercises, they need to be done as quickly as possible.<ref>http://www.ouh.nhs.uk/patient-guide/leaflets/files/121210wrist.pdf</ref> | + | #Do finger and thumb exercises. To get as much as possible out of these exercises, they need to be done as quickly as possible.<ref name="rf11">http://www.ouh.nhs.uk/patient-guide/leaflets/files/121210wrist.pdf</ref> |
#* Use the thumb on your injured hand and touch the tip of every finger with it. Do this as quickly as you can. | #* Use the thumb on your injured hand and touch the tip of every finger with it. Do this as quickly as you can. | ||
#* Have your injured hand face palm upward and bend your thumb to the little fingers base. Then, stretch it out as far as you can to the side. | #* Have your injured hand face palm upward and bend your thumb to the little fingers base. Then, stretch it out as far as you can to the side. | ||
=== Making a Sling for a Broken Wrist === | === Making a Sling for a Broken Wrist === | ||
| − | #Get a large triangular bandage to make a sling with. When exercising with a broken wrist, it is recommended you use a sling to maintain the writs in a neutral position. Besides providing protection, the sling prevents the wrist from excess movement that could worsen the injury.<ref>http://www.sja.org.uk/sja/first-aid-advice/first-aid-techniques/how-to-make-an-arm-sling.aspx</ref> | + | #Get a large triangular bandage to make a sling with. When exercising with a broken wrist, it is recommended you use a sling to maintain the writs in a neutral position. Besides providing protection, the sling prevents the wrist from excess movement that could worsen the injury.<ref name="rf12">http://www.sja.org.uk/sja/first-aid-advice/first-aid-techniques/how-to-make-an-arm-sling.aspx</ref> |
#Take the triangular bandage and slide it under the injured arm. The tip of the bandage should stick out farther than your elbow. | #Take the triangular bandage and slide it under the injured arm. The tip of the bandage should stick out farther than your elbow. | ||
#Pull the tip of the bandage. Do this gently so that the tip is pulled toward the shoulder opposite of the affected arm and around your neck. | #Pull the tip of the bandage. Do this gently so that the tip is pulled toward the shoulder opposite of the affected arm and around your neck. | ||
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#* Fit the sling around your elbow by twisting the tip with a safety pin or tucking it in. | #* Fit the sling around your elbow by twisting the tip with a safety pin or tucking it in. | ||
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== Tips == | == Tips == | ||
