You first want to work on the flexibility of your hand and wrist before you begin strengthening. To become more flexible, you should use your good hand to bend and straighten the fingers on your injured hand, and you should also stretch your wrist in all four directions. These stretches should be repeated five times and held for 15 seconds or more 2-3 times a day.
After you can move your hand with no pain, you can begin strengthening exercises. These can involve gripping a rubber ball, bending and straightening the wrist with a light weight in your hand, and turning your wrist over from palm up to palm down with a lightweight object in your hand. These exercises should be done approximately 15-30 times and 2-3 times a day. If any of these exercises causes pain, you should stop performing them.
Additionally, it is always a good idea to see your doctor for evaluation and for possible referral to a certified athletic trainer who can outline a progression of strengthening exercises for you.
(This answer provided for NATA by the Indiana University Athletic Training Education Program)
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.