Composite fist
Make a full fist slowly, then open fully.
- 10 times
- Every hour while awake
Should feel: Full movement Should not feel: Catching that hurts
Home / Patient library / Exercise sheets / Sheet 78
Arm in plaster — and after it comes off
Hand & wrist · A broken bone in plaster
The plaster stays on for as long as we have written on your prescription. The later stages count from the day it comes off.
If your doctor wrote a different plan on your prescription, follow that instead of this page.
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While in plaster
For the first 2–3 days keep the hand raised above the level of the heart, on pillows, to bring the swelling down. Keep moving every joint the plaster leaves free. Do the elbow exercise only if the plaster stops below the elbow.
Arm use Light use only: eating, writing, dressing. No lifting, carrying, pushing or leaning on this hand. Use the sling only if we gave you one, and only when walking about.
Finger to thumb touches
Touch each fingertip to the thumb in turn. If the thumb is inside the plaster, just bend and straighten the free part of the thumb.
- 10 rounds
- 3 times a day
Should feel: Smooth control Should not feel: Locking
Elbow bend and straighten
Sit with the arm by your side. Bend the elbow slowly as far as it goes, bringing the hand up, then straighten it fully.
- 10 times
- 3 times a day
Should feel: A gentle stretch at the front or back of the elbow Should not feel: Sharp pain
Wall climb
Face a wall, walk the fingers up as high as comfortable, hold, then walk down.
- 5 times
- 3 times a day
Should feel: A stretch overhead Should not feel: Shrugging to cheat height
Not yet Letting the arm hang down for long, getting the plaster wet, pushing anything inside it, or driving or riding a two-wheeler.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
First 2 weeks after the plaster comes off
Get the wrist and forearm moving again. Stiffness, some swelling and dry skin are normal and settle over the coming weeks. Carry on with the finger exercises.
Arm use Everyday light tasks: eating, writing, dressing, washing. Nothing heavier than a full glass of water.
Warm water soak
Test the water with your elbow first: it should feel comfortably warm, not hot. Rest both hands in the bowl and slowly open and close a loose fist. Skip the soak if a joint is hot, red and swollen; on those days just move it gently.
- 5 minutes
- Before the exercises
Should feel: The hands loosening as they warm Should not feel: Water hot enough to sting or redden the skin
Wrist circles
Slow circles in both directions.
- 10 each way
- 3 times a day
Should feel: Free movement Should not feel: Sharp pain
Wrist side to side
Gentle side-to-side movement.
- 10 times
- 3 times a day
Should feel: Free movement Should not feel: Sharp pain
Forearm rotation
Elbow tucked in, turn the palm up and down slowly.
- 10 times
- 3 times a day
Should feel: Free movement Should not feel: Clicking with pain
Prayer stretch
Palms together, lower the hands until you feel a stretch.
- Hold 20 seconds
- 3 times
Should feel: A stretch at the front of the wrist Should not feel: Sharp pain in the wrist
Wrist extensor stretch
Straighten the elbow, palm down, and gently pull the hand down.
- Hold 20 seconds
- 3 times
Should feel: A stretch on top of the forearm Should not feel: Sharp pain in the wrist
Wrist bend up and down
Rest the forearm on a table with the hand over the edge, palm down. Slowly lift the hand up as far as it goes, then lower it down as far as it goes.
- 10 times
- 3 times a day
Should feel: The wrist loosening Should not feel: Sharp pain
Not yet Lifting anything heavy, pushing up from a chair with this hand, or forcing a stretch into sharp pain.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
2 to 6 weeks after the plaster comes off
Build grip and wrist strength and go back to normal daily use. Carry on with the earlier exercises.
Arm use Normal daily use. Lift heavier things a little at a time as the strength comes back.
Grip squeeze
Squeeze a soft ball gently.
- 10 times
- 2 times a day
Should feel: The hand working Should not feel: Pain
Isometric wrist extension
Press the back of the hand upwards against the other hand without moving.
- Hold 10 seconds
- 10 times
Should feel: The forearm working Should not feel: Pain
Isometric wrist flexion
Rest the forearm on a table, palm up. Put the other hand flat in the palm and push the palm up into it without the wrist moving.
- Hold 10 seconds
- 10 times
Should feel: The forearm working Should not feel: Pain
Wrist flexor stretch
Straighten the elbow, palm up, and gently pull the fingers back.
- Hold 20 seconds
- 3 times
Should feel: A stretch under the forearm Should not feel: Sharp pain in the wrist
Wrist lifts with a light weight
Rest the forearm on a table with the hand over the edge, holding a small water bottle. With the palm down, lift the hand up slowly and lower it slowly. Then turn the palm up and repeat.
- 10 times each way
- Once a day
Should feel: The forearm working Should not feel: Sharp pain in the wrist
Not yet Heavy lifting, push-ups, or sport that loads the wrist, until we clear you.
Looking after the plaster
- A plaster takes up to 2 days to harden fully. Until then, rest it on a pillow, do not press or knock it, and do not put weight on it.
- Keep it dry. For a bath, cover it with two plastic bags taped at the top, and still keep it out of the water.
- Never push anything inside to scratch, and do not pull out the padding or trim the edges.
- No oil, powder or cream under the plaster. For itching, blow cool air inside with a fan or a hair dryer on the cold setting.
- Do not cut or remove the plaster yourself. We remove it in the clinic.
When the plaster comes off
- The skin will be dry and flaky. Wash it gently with soap and lukewarm water, pat it dry and put on a plain moisturiser. Do not scrub or pick at it.
- The arm will feel stiff, weak and thinner for a few weeks. This is normal and improves with the exercises.
- Some swelling, aching and stiffness, worse by evening or in cold weather, can last for some months.
Stop and telephone us if
- Pain that keeps getting worse despite the painkillers, or is much worse when you straighten the fingers — go to the nearest hospital
- The fingers become numb, tingling, cold, pale or blue — go to the nearest hospital
- You cannot move the fingers — go to the nearest hospital
- The fingers stay very swollen even with the hand raised — go to the nearest hospital
- The plaster feels too tight — go to the nearest hospital. If it rubs or burns in one spot, come the same day
- The plaster is cracked, soft, wet or loose, or something has fallen inside it
- A bad smell or discharge from under the plaster, or fever
- After the plaster is off: you cannot straighten the thumb, or the pain is far more than expected with a change in skin colour, sweating or warmth — come the same day
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.