Your wrists are supported by a complex network of ligaments, tendons and muscles that hold the joint in place. If one of those ligaments gets stretched or torn, it causes a sprain. A sprained wrist can prevent you from using your hand properly and may also cause weakness, pain and instability in the wrist joint.
Sprained wrists commonly occur if you hyperextend your wrist. This can occur if you fall and use your hand to brace yourself, or if your wrist gets twisted the wrong way, putting too much pressure on the ligaments.
How can I speed up the healing process for my sprained wrist?
The best remedy for a sprained wrist is giving it time to heal. However, there are some things you can do to speed up that healing process. The RICE (rest, ice, compression and elevation) method is a tried-and-true treatment for many injuries, including wrist sprains. It’s especially helpful in the first 24 hours to help reduce swelling and prevent further injury.
- Rest — Stop using your injured wrist right away and rest the joint instead. If you try to power through the pain, you may only end up hurting yourself further.
- Ice — A cold compress or ice pack used several times a day can reduce swelling and inflammation in the sprain, especially in the first 24 hours.
- Compression — Wrapping your injured wrist in an elastic bandage can provide support and help reduce movement in the joint. Don’t wrap the bandage too tightly, or it can constrict blood flow.
- Elevation — Rest your wrist on a pillow or cushion to elevate it, preferably above your heart. This can help reduce swelling.
- Brace — Your doctor may suggest a wrist brace if your injury requires ongoing support. This will help restrict movement and reduce strain on your injury.
- Stretching — As you begin to heal, small stretching exercises can help your wrist remain mobile.
- Medication — Over-the-counter pain medication can help you manage pain symptoms.
Depending on the severity of the injury, wrist sprains can take anywhere from a week to several months to fully heal. If your injury doesn’t improve within a few weeks, you may need to get your wrist reevaluated to see if you’ll need surgery.
Types of sprained wrists
There are three “grades” or severities of sprained wrists. Depending on the grade of your sprain, your symptoms and recovery time may vary.
- Grade 1 — In a Grade 1 wrist sprain, the ligament has only been slightly stretched. There are no tears to the ligament, and you may only experience mild pain, swelling and bruising around the joint. Using your wrist while injured will probably result in mild pain. This level of injury usually takes about one to three weeks to fully recover.
- Grade 2 — In a Grade 2 wrist sprain, the ligament is usually partially torn as well as stretched, making the joint less stable. You may experience more intense symptoms such as pain, bruising, tenderness and swelling. Using your wrist will be more painful and difficult, and you may experience pain even when the wrist is immobile. This level of injury usually takes about three to six weeks to fully recover.
- Grade 3 — In a Grade 3 wrist sprain, the ligament has torn or ruptured completely, leaving the joint highly unstable. Severe pain, tenderness, bruising and swelling are common symptoms, and it may be difficult to move the joint at all. This level of injury can last for several months.
The type of wrist sprain you have may determine the type of treatment you’ll need. For serious sprains, you may require surgery to fully heal.
Preventing wrist sprains
If you’re concerned about spraining your wrist, there are things you can do to reduce your risk of injury. Here are some techniques you can use to protect your wrists and keep your joints in top shape:
- Before playing a sport or working out, warm up your body with some gentle stretches.
- Wear a wrist guard or brace during activities where you could fall, such as roller-skating or skateboarding.
- Do regular wrist exercises to keep the muscles and tissue strong and flexible.
- Listen to your body. If your wrist hurts, take a break or cut your workout short and rest.
- Stretching after exercise is just as important as stretching before.
- Reduce high-contact activities that may cause injury.
- Limit movements where you have to twist your wrist.
You can’t prevent every possible accident from occurring, but you can reduce your risk of injury.
At REPAIR SI, we’re here to help you recover from your sprained wrist. Our team is highly equipped with tools and techniques that can get you back to doing the activities you love. Contact our team today for more information or to schedule an initial appointment.