Wrist: returning to sport step by step

Why it happens

Repeated weight-bearing (yoga, gymnastics, fitness), racket strokes, rapid increase in volume, fall onto the hand.

Coming back in four stages

1. 1

   Relative rest from painful movements, gentle mobility without pain.

2. 2

   Forearm and wrist strengthening prescribed or approved by your physiotherapist.

3. 3

   Sport movement with light load, short sessions, no weight-bearing in full extension.

4. 4

   Weight-bearing, strokes and loads regained gradually, competition last.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the wrist, pushing up on a flat hand (to get out of a chair) must be pain-free before moving on.

Movements to postpone

• prises et appuis sur la main from stage 3

Strengthening exercises

• Gentle wrist mobility

  from stage 1 of the plan

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Soft ball squeeze

  from stage 2 of the plan

  Squeeze a soft ball for 3 seconds then release, pain-free, keeping the wrist neutral. Increase firmness gradually.

  To start: 3 sets of 10 squeezes of 3 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Softer ball, half-strength squeeze.

  Harder

  Firmer ball, 10-second holds.

  Common mistakes

  • Bending the wrist while squeezing.
  • Squeezing into pain.

  Moving on

  When you can squeeze a firm ball without pain.

• Slow wrist extension

  from stage 3 of the plan

  Forearm supported, palm down, lift the wrist with a light dumbbell then lower over 3 seconds.

  To start: 3 sets of 15, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  No weight, or use the other hand to lift and only do the lowering.

  Harder

  Slightly heavier weight.

  Common mistakes

  • Moving the whole forearm.
  • Lowering fast.

  Moving on

  When 3 × 15 is easy with no elbow pain the next day.

• Slow wrist flexion

  from stage 3 of the plan

  Forearm supported, palm up, lift the wrist with a light dumbbell then lower over 3 seconds.

  To start: 3 sets of 15, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  No weight, or use the other hand to lift.

  Harder

  Slightly heavier weight.

  Common mistakes

  • Moving the whole forearm.
  • Lowering fast.

  Moving on

  When 3 × 15 is easy with no elbow pain the next day.

• Forearm rotation with hammer

  from stage 4 of the plan

  Forearm supported, hold a hammer or a small weight by the end, slowly turn the palm up then down.

  To start: 3 sets of 10 each way, slowly, every other day.

  Variations, mistakes and progression

  Easier

  Hold the hammer closer to the head (lighter).

  Harder

  Hold it further away, towards the end of the handle.

  Common mistakes

  • Moving the elbow or shoulder.
  • Letting the hammer drop to one side.

  Moving on

  When 3 × 12 is done holding the hammer by the end, pain-free.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Rehab’s advice

Avoid full-extension weight-bearing and very tight grips at first. Increase duration before load.

What the Rehab plan does for this injury

The plan starts at 35% of your previous training volume and builds up to 85%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

• Mountain bikingKeep the wrists neutral, use ergonomic grips and avoid jarring descents.
• Inline skatingKeep wrist guards on and learn to fall without catching yourself on your hands.
• SkateboardingKeep wrist guards on; limit tricks that land on the hands.
• RowingKeep a flat wrist on the oar and shorten sessions at first.
• KayakingKeep the wrist neutral, avoid squeezing the paddle and take frequent breaks.
• Table tennisKeep the wrist loose and avoid heavily cut strokes at first.
• CrossFitAdapt the grips and avoid long wrist support at first.
• YogaSupport yourself on fists or forearms and avoid long hand-supported postures.
• BoxingWrap tightly, keep the wrist aligned and start on soft bags.
• SnowboardingKeep wrist guards on and learn to fall by rolling rather than reaching out with the hands.
• GolfAvoid shots from roots or thick rough and relax the grip.
• Horse ridingKeep soft reins, avoid pulling hard and protect against falls onto the hands.