A fall onto your hand, a twist while lifting or a jarring moment in sport, and suddenly your wrist is sore, swollen and painful to use. A wrist sprain or strain can make everyday tasks like typing, opening doors or carrying shopping difficult. Most wrist sprains heal well, and knowing what to expect can help you get your grip strength back.

What a wrist sprain or strain is

A sprain means the ligaments in your wrist have been stretched or partly torn. Ligaments are strong bands that connect the small bones in your wrist and help keep it stable. A strain means the muscles or tendons around your wrist have been overstretched.

Both can cause pain, swelling, bruising and stiffness, and they can make gripping or bending your wrist uncomfortable.

The first weeks

In the first few days, the aim is to protect your wrist while it starts to heal. Some things that can help:

• Use a wrapped cold pack for 10 to 15 minutes at a time to ease pain and swelling.
• Raise your hand above heart height when resting, on a cushion, to help reduce swelling.
• Remove rings and watches in case your hand swells.
• Keep your fingers, elbow and shoulder moving, so they do not stiffen.
• If your wrist feels sore at night, resting it on a pillow beside you can help.

If you have been given advice by your GP, a physiotherapist or an emergency team, keep following that.

Supporting your wrist

A wrist support or splint can help in the early days, especially for tasks that bring on pain. Using it for a short period can ease discomfort, but wearing it all the time for too long can leave your wrist stiffer and weaker. Most people find it helps to start reducing how often they wear it as the pain settles.

Getting movement back

As the pain and swelling ease, gentle movement helps your wrist regain its range. Something to try a few times a day, with your forearm resting on a table:

• Slowly bend your wrist up and down within a comfortable range.
• Turn your palm up, then down.
• Move your wrist gently from side to side.
• Open your hand wide, then make a gentle fist.

Some stiffness is normal. If a movement feels sharp, make it smaller and try again later. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Getting grip strength back

Grip strength often drops after a wrist injury. Building it back helps you return to everyday tasks. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light tin, slowly lift and lower your hand.
• Reverse wrist curls. Same position, palm down.
• Wrist turns. Holding a light tin, slowly turn your palm up, then down.

Start light and build up gradually. A mild ache that settles by the next day is usually fine. If your wrist is sorer the following morning, ease back a little.

Returning to everyday tasks

As your wrist gets stronger, you can gradually return to your usual activities. Some ideas:

• Start with lighter tasks and add heavier ones as your grip improves.
• Use both hands for heavier things for now.
• At your desk, keep your wrist straight and your forearms supported.
• Take short breaks from typing and gripping.

If you play sport, building strength and confidence before returning to activities with falls or heavy gripping helps.

Weight-bearing

Putting weight through your hand, like pushing up from a chair, can feel uncomfortable for a while. Starting with light pressure, like leaning on a table, and building up gradually helps your wrist get used to it again.

When to get it checked

If you fell onto an outstretched hand and the pain is in the hollow at the base of your thumb, it is worth getting it checked by a doctor, even if it seems minor.

Your VIDA pain check-in can help you notice how your wrist improves over time.

What to take away

• Most wrist sprains and strains heal well.
• Protect your wrist in the early days and keep your fingers moving.
• Use a support for short periods, reducing it as the pain settles.
• Get movement back gradually, then build grip strength.
• Return to heavier tasks and weight-bearing step by step.

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