Elbow, Wrist & Hand

What It Is

Line drawing of the wrist showing the ends of the two forearm bones and the small wrist bones, bound together by bands of ligament running in several directions. — A sprain stretches or tears some of these bands that hold the small wrist bones together.

Wrist sprains are common injuries, and playing sport is a common cause (NHS, 2024). All it takes is a moment to lose your balance and as you slip, it becomes instinct to stick your hand out in front of you to prevent falling down. The force of the impact can bend or twist the wrist forcefully, usually backwards. This can stretch the strong ligaments that support the wrist beyond their limits. The end result can range from a stretch or small tears to a completely torn ligament, and sometimes a broken bone (AAOS, n.d.).

Wrist sprains can happen during everyday activities, but they most often occur during sports and outdoor activities, such as skating, skateboarding and skiing (AAOS, n.d.).

Wrist Sprain Anatomy

The wrist connects the forearm and the hand together. It consists of two bones in the forearm, the ulna and the radius, and eight smaller carpal bones (AAOS, n.d.). This unique arrangement provides you with a great range of movement, including straightening, bending, rotation and side-to-side movement.

Ligaments are strong, fibrous tissues that connect bones to other bones. The wrist relies heavily on its ligaments to keep the bones in the right position and keep the joint stable. Sprains are graded by how badly the ligaments are damaged: in a mild sprain the ligaments are stretched but not torn; in a moderate sprain they are partly torn; and in a severe sprain a ligament is completely torn or pulled away from the bone (AAOS, n.d.).

Is it a sprain or a break?

A small break in one of the wrist bones, most often the scaphoid, can be mistaken for a mild or moderate sprain. If it is not treated, it may not heal properly. See a doctor if your wrist is not improving quickly, or if pain and swelling last for more than 48 hours (AAOS, n.d.).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Wrist Sprain

Once pain allows, stretching and strengthening exercises help restore movement and flexibility in the wrist (AAOS, n.d.). For a mild or moderate sprain I can guide you through this with hands-on work and a graded exercise programme; a severe sprain needs to be seen by a doctor first. See the My Approach tab for how I work.

For the first 2 to 3 days, the NHS recommends protecting, resting, icing, compressing and raising the injury (NHS, 2024).

1. Rest

Protect and rest the wrist for the first 2 to 3 days, stopping any activities that make it worse. After that, as soon as you can move the wrist without pain stopping you, keep gently moving it so the joint does not become stiff (NHS, 2024).

2. Ice

Apply an ice pack (or a bag of frozen vegetables) wrapped in a tea towel to the injured area for up to 20 minutes every 2 to 3 hours to help relieve pain and swelling (NHS, 2024). Never put ice directly on your skin (AAOS, n.d.).

3. Compression

Wrap the wrist in an elastic compression bandage to help reduce swelling and support it. Do not wrap it too tightly, as this can be harmful (AAOS, n.d.).

4. Anti-Inflammatory Medication

The NHS suggests speaking to a pharmacist about the best treatment for you. At first, you could try a painkiller such as paracetamol to ease the pain, and ibuprofen gel, mousse or spray to bring down swelling; if needed, ibuprofen can also be taken by mouth (NHS, 2024). (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

5. Elevation

Rest with your wrist raised higher than your heart, using a pillow or the back of a chair, as often as you can, to keep the swelling down (AAOS, n.d.; NHS, 2024).

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massage for the first couple of days (NHS, 2024).

Most sprains feel better after about 2 weeks. Avoid strenuous exercise for up to 8 weeks, as there is a risk of further damage, and be aware that severe sprains can take months to get back to normal (NHS, 2024).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

X-ray or other scans: a doctor may arrange an X-ray to check for a broken bone, and sometimes an MRI or CT scan to look at the ligaments in more detail (AAOS, n.d.).
Wrist splint: a doctor may recommend that a moderate sprain is kept still in a wrist splint for a time (AAOS, n.d.).
Stronger painkillers: a doctor may prescribe a stronger painkiller if needed (NHS, 2024).
Surgery: a severe sprain with a completely torn ligament may need an operation to repair or rebuild the ligament (AAOS, n.d.).

How I can help (see the My Approach tab)

Hands-on work to ease swelling and stiffness as it heals

Exercises to restore movement, grip and strength

Taping or a basic wrist brace for the return to sport

Tips

Because most wrist sprains come from a fall, take care when walking in wet or slippery conditions, on stairs, hills or kerbs, and on uneven surfaces, and never wrap a dog's lead around your hand or wrist (AAOS, n.d.).
If you skate, skateboard or ski, wear wrist guards or protective tape to support your wrist and stop it bending too far backwards if you fall. Wrist guards have been shown to reduce wrist injuries in snow sports (AAOS, n.d.; Fan et al., 2024).
For those who play sports, make sure to use the proper sports equipment to protect your bones and joints and minimize injuries.

Treatment

My Approach

A sprain is a stretched or torn ligament. My aim is to protect it while it heals, keep the wrist from stiffening, then rebuild strength and control so you can get back to work, the gym and sport.

If it's a mild or moderate sprain (the ligament is stretched or partly torn), I can work with you directly. If it's a severe sprain (a ligament is completely torn or pulled off the bone, the wrist feels unstable or you can't grip), see a doctor first. Once they've checked it, I support your recovery within their plan; after surgery, I need your surgeon's okay before hands-on treatment.

I start by asking how it happened, then assess the swelling, movement, grip and stability of your wrist. Small wrist bone breaks are easy to miss, so if anything suggests one, I'll ask you to get it checked first. Please bring any X-ray or scan reports to your first visit.

When It's New

No work on the sore spot for the first couple of days; I work the forearm, upper arm and shoulder
Gentle lymphatic drainage, and keeping your hand raised
Cool applications in the clinic, and I'll show you how to use ice safely at home
Pain-free movement of the fingers, elbow and shoulder

As It Heals

Warm or cool applications, then gentle hands-on work around the wrist
A home programme building from gentle movement to stretching and strengthening
Past the early stage, cross-fibre work across the ligament, then a short cool application
Gentle joint mobilisation for stiffness, never on a wrist that is still unstable
Contrast soaks at home

Back to Full Strength

Grip, weight-bearing and control drills, building to push-ups and gym lifts if you need them
Taping or a basic wrist brace for sport, and I'll show you how to tape it yourself

What to Expect

Typical Course

Typical course: For a mild or moderate sprain, most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often. Most sprains feel better after about 2 weeks, but strenuous exercise is best avoided for up to 8 weeks. For a severe sprain, visits start once your doctor is happy and follow their plan, and getting back to normal can take months.

What I Focus On

Early Protection

Swelling Control

Ligament Care

Grip & Strength

Safe Return to Sport

Please read

When to See a Doctor First

When to get emergency help

Call 911 or go to the emergency room at your nearest hospital if

you heard a crack when you injured your wrist
your wrist has changed shape or is pointing at an odd angle
your wrist, hand or fingers are numb, tingling or have pins and needles
the skin around the injury has changed colour, such as looking blue or grey, or is cold to touch

You may have broken a bone. Do not drive yourself: ask someone to drive you or call 911 for an ambulance (NHS, 2024).

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Wrist Sprains. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/wrist-sprains/ (Accessed: 7 October 2026).
NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
Fan, Z., Min, L., He, W. et al. (2024) 'Efficacy of multicomponent interventions on injury risk among ice and snow sports participants - a systematic review and meta-analysis', BMC Sports Science, Medicine and Rehabilitation, 16(1), p. 135. doi: 10.1186/s13102-024-00921-6

Massage therapy · Kitchener–WaterlooWrist Sprain

What It Is

Wrist Sprain Anatomy

Is it a sprain or a break?

Self-Care & Treatment

How to Treat a Wrist Sprain

1. Rest

2. Ice

3. Compression

4. Anti-Inflammatory Medication

5. Elevation

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

When It's New

As It Heals

Back to Full Strength

Typical Course

When to See a Doctor First

When to get emergency help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooWrist Sprain

What It Is

Wrist Sprain Anatomy

Is it a sprain or a break?

Self-Care & Treatment

How to Treat a Wrist Sprain

1. Rest

2. Ice

3. Compression

4. Anti-Inflammatory Medication

5. Elevation

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

When It's New

As It Heals

Back to Full Strength

Typical Course

When to See a Doctor First

When to get emergency help

References

Related Conditions

Carpal Tunnel Syndrome

De Quervain's Tendonitis

Bowler's Thumb

Book a session