Continuing from our previous post, here is some additional detail about passive and active recovery regarding wrist sprains:
Passive Recovery – P.R.I.C.E principle
Protect:
- Protecting the wrist from further injury by partially immobilizing the injured area with a sling, splint, or brace (depending on severity).
Rest:
- Avoid activities that may further stress the injured area and rest for at least 48 hours past injury.
Ice:
- To reduce pain and swelling, it is important to ice the injured area for 10-20 min every 2 hours for a few days in order to speed up recovery.
Compress:
- Applying external force such as a compression band or elastic bandage to apply extra support and minimize swelling.
Elevate:
- Elevating the wrist above heart level will reduce the blood flow to the injured area, resulting in less swelling that could impact joint range of motion and activity, which can prolong the recovery process.
Physiotherapy
People also have the option to attend physiotherapy, which is another form of passive recovery. During physiotherapy, the physiotherapist manipulates the wrist’s movements, applies ultrasound, or uses dry needling or IMS in order to accelerate recovery.
Active Recovery/Kinesiology
Kinesiology can play an important role when it comes to recovery. As the injured wrist is given some time to rest and recover on its own, Kinesiology will aid in regaining the normal function and strength of the wrist before the injury. During Kinesiology, the kinesiologist will usually take the wrist through various strengthening exercises and stretches in order to rebuild strength and range of motion, and help individuals to get back to their normal activities of daily living. Some strengthening exercises for wrist injury can include the following:
- Wrist flexion and extension
- Wrist ulnar and radial deviation
- Wrist pronation and supination
- Finger extensions and flexion
- Wrist stretches for flexor and extensor muscles of the forearm
It is important to note that Kinesiology should be done only when the injured wrist is comfortable enough to be put through stress that does not cause excruciating pain. Passive recovery using the P.R.I.C.E. principle and physiotherapy will help accelerate recovery to reach this point. Physiotherapy to start, with kinesiology in a supporting role, is the ideal.
A little pain during exercise is usually okay as long as the pain levels do not exceed 4-5/10. Anything above those levels should be avoided or the intensity should be reduced in order to achieve an effective recovery.
Nichita Kukuskin
Registered Kinesiologist
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