Expert tips – Exercise prescription for wrist injuries in athletes
Wrist injuries are a common concern for athletes across various sports, from gymnasts and tennis players to weightlifters and boxers. As physiotherapists, designing an effective exercise therapy program is fundamental for restoring function, preventing reinjury, and optimising performance. With the right approach, rehab programs can be tailored to the unique needs of each athlete, addressing the specific demands of their sport while minimising downtime. This blog explores the tools and techniques for wrist rehabilitation that I’ve learned from watching ‘The Boxing Physio’ Ian Gatt’s Practical. Ian’s expertise in managing high-level athletes provides invaluable insights into creating targeted and effective interventions.
If you’d like to see exactly how expert physio Ian Gatt manages wrist injuries, watch his full Practical HERE. With Practicals, you can be a fly on the wall and see exactly how top experts assess and treat specific conditions – so you can become a better clinician, faster. Learn more here.
What equipment do you need?
You’ll be happy to know you don’t need a bunch of fancy equipment to treat wrist injuries like a pro! A variety of tools can enhance wrist rehabilitation by providing targeted resistance, improving grip strength, addressing pain inhibition, improving load tolerance and promoting joint stability. Ian outlines several equipment options to incorporate into exercise therapy programs:
- Kettlebells: these are excellent for dynamic and functional wrist strengthening. Their offset center of gravity challenges wrist stability, making them ideal for stability and strength exercises.
- Dumbbells: a rehab staple, they’re perfect for controlled wrist movements, such as extensions and ulnar deviations, allowing for gradual progression of resistance.
- Wrist rollers: these devices are particularly effective for improving forearm and wrist strength both eccentrically and concentrically. They involve rolling a weight up and down using a rope, which is great for combined pronation/supination and extension/flexion strength.
- Stability balls: Often underutilised in wrist rehabilitation, stability balls are valuable for proprioceptive training. They help athletes develop wrist stability and control by challenging balance during weight-bearing exercises like plank variations, or working on impact tolerance, such as for tennis players.
- FlexBars: Ian recommends these flexible resistance bars as an excellent tool the athlete can easily carry with them in their bag. They’re low-cost and can be used to address a range of impairments. Watch Ian demonstrate the use of these in the below snippet from his Practical:
Exercises for improving wrist extension
One of the most common issues physios see in wrist injuries is pain or limitations in wrist extension; this can significantly affect an athlete’s function, as range of motion, strength, and load tolerance in wrist extension are essential in some form for every sport. However, it can be tricky as it’s important to load them in a way that will not flare up their symptoms. Ian covers various ways he does this with his patients.
Importantly, he notes that you don’t need to have any equipment at all if you’re wanting to improve load tolerance–he sometimes just uses wall slams as a form of extension-based loading! This simple yet effective exercise allows for controlled loading and helps to gradually build strength without the risk of overloading. If you’re having trouble with loading your patient into extension, Ian recommends trying to couple movements by adding radial deviation. See him demonstrate this in the below video from his Practical:
Exercises for improving ulnar deviation
Ulnar-side wrist pain is another common issue seen in athletic wrist injuries. Strengthening the muscles responsible for ulnar deviation can significantly improve wrist stability and function, particularly in athletes who rely heavily on wrist movement. One effective exercise involves the use of a resistance band, which Ian demonstrates in the below clip from his Practical:
Interestingly, this exercise is not only beneficial for strengthening ulnar deviation but can also be useful for improving radial deviation in athletes experiencing radial-side wrist pain as well!
Wrapping up
Rehab for wrist injuries in athletes requires an exercise-based approach aiming to address impairments identified in the assessment. By selecting the appropriate exercise and dosage, physios can empower athletes to regain function and reduce their risk of reinjury. An individualised, evidence-based program ensures the athlete returns to their sport with confidence and resilience. Furthermore, ongoing reassessment and progression of the rehabilitation plan are crucial to accommodate the athlete’s progress and avoid setbacks. By combining education, targeted exercise, and consistent monitoring, physiotherapists can optimise recovery outcomes and enhance long-term performance.
Want to see how the experts do it? Watch Ian Gatt’s full Practical HERE.
👩⚕️ Want an easier way to develop your assessment & treatment skills?
🙌 Our Practical video sessions are the perfect solution!
🎥 They allow you to see exactly how top experts assess and treat specific conditions.
💪 So you can become a better clinician, faster.
Don’t forget to share this blog!
Related blogs
View allElevate Your Physio Knowledge Every Month!
Get free blogs, infographics, research reviews, podcasts & more.
By entering your email, you agree to receive emails from Physio Network who will send emails according to their privacy policy.
Leave a comment
If you have a question, suggestion or a link to some related research, share below!