2890 YLH Accelerating your recovery after having an arm cast
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If you have been wearing a
cast on your arm, your hand and wrist
will be quite stiff and the skin
will be dry when the cast is removed.
Whilst your movement and strength
will improve during the months
following removal,
it will take time to get back to normal,
and in the meantime you may
feel some discomfort.
You can accelerate your recovery
by doing these exercises.
Each exercise should be done
10 to 15 times each time,
at least three times a day.
Rest your elbows on the table
with your hands pointing upwards.
Bend your wrist forwards,
then backwards and finally move
your hand from side to side.
You may need to stabilise your forearm
using your other hand during this exercise.
Using your thumb, touch all of your fingertips,
and then slide your thumb down
each finger as far as possible.
Stretch your thumb out and as
far as back as possible,
and then bend it across your palm.
Make a fist and then stretch
your fingers so they are out straight.
Tuck your elbows into your sides
and turn your palms up and down,
keeping your elbows tucked in.
Place your hands together like this,
with your fingers pointing up.
Keep your palms together
and pull your hands down
and your elbows up to increase
the stretch on your wrist.
Place your hands back to back
with your fingers pointing forwards.
Draw your hands in towards your stomach,
keeping the backs of your hands together.
Link your fingers and turn
your hands inside out.
Over time, you may want to increase
the number of repetitions
or hold small weights in your hands
in order to help to strengthen your muscles.
Remember, these exercises
should be done 10 to 15 times each time,
and at least three times a day.
Exercises should be completed
as any pain allows.
The joint may be painful due to stiffness
but if pain persists then please
contact the Fracture Clinic for advice.
Lastly, there is some evidence
that taking vitamin C
after you have fractured your wrist
can reduce long-term damage and pain.
We recommend a daily dose of 500 mg
of vitamin C for 50 days.
You can buy vitamin C from your chemist.