How to Exercise With a Fractured Wrist

Being sidelined for all that time can be extremely frustrating. Though you may not be able to play your favorite sport, you can stay active while recovering from your injury.

Exercising with a cast on your arm is challenging, but you can maintain your fitness by focusing on your lower body and core. Learn more about working out with a fractured wrist.

Cardio With a Broken Wrist

Certain cardiovascular exercises can be performed with a fractured wrist, as long as your doctor gives you permission and sweating, which may moisten your cast, isn't a concern.

Choosing your activities wisely can help you have an efficient workout without risking further damage to your arm. For example, stationary cycling and elliptical training do not require much use of your hands and allow for easy body stabilization.

Avoid activities that increase your chance of falling, such as inline skating, running, and jumping on a trampoline. A rowing machine requires pressure to be placed on both hands and wrists, so it is not an option.

Leg Strengthening Exercises

Though your wrist is injured, not your legs, there are still precautions to take when training your lower body. Exercise machines such as the leg press and leg curl are ideal because they do not require much interaction with your hands.

Holding a dumbbell or kettlebell in your good hand while performing exercises such as squats, lunges, and dead lifts is likely okay, but avoid any exercises that require you to hold weights in both hands, such as barbell squats and dead lifts using a barbell for resistance. Also keep in mind that a single-handed hold will mean using lower resistance than normal.

Stay away from exercises that could jar your wrist or if you could easily fall, such as jump squats and box jumps.

Core Strengthening Workout

Keeping up your core strength is a good way to exercise while wearing a cast on your arm and can help you maintain proper posture and body alignment throughout your injury recovery.

The best abdominal exercises to do with a broken wrist are performed while sitting or lying on the floor:

• Crunches
• V-ups
• Stomach hollowing
• Supine snow angels

Avoid exercises that place pressure on your hand, wrist, or arm on your injured side:

• Planks
• Stability ball knee tucks
• Bird dogs
• Medicine ball trunk rotations

Upper Body Workout During Recovery

Your uninjured arm will be compensating for the fractured wrist, so it is important to keep it healthy.

Single-arm strengthening exercises that do not put your injured wrist in harm's way can be performed, but the choices may be limited:

• Bicep curls
• Tricep extensions
• Shoulder presses
• Lateral raises

The Takeaway

• A fractured wrist may be inconvenient, but there are safe, effective ways to stay active even when you’re recovering from this injury.
• Areas that can be safely worked out include your legs, core, and upper body. Cardio is also a great way to stay active during this time.
• Avoid any exercises that could put strain or pressure on your injured wrist.