Distal Radius Fracture

Explanation of Diagnosis

A distal radius fracture is a break in the radius bone near the wrist. It commonly happens when you fall onto an outstretched hand, especially during sports, icy conditions, or slip-and-fall accidents. Symptoms often include pain at the wrist, swelling, bruising, stiffness, and sometimes visible deformity. Treatment usually focuses on restoring alignment, protecting the healing bone, and gradually returning wrist motion and strength.

Specific Work Modifications

• Ask for light-duty work for a short period so you can avoid lifting, pushing, or pulling with the injured wrist.
• Use a brace/splint exactly as directed, especially during activities at work.
• Keep frequently used items within easy reach to reduce twisting and reaching.
• Avoid typing, tool use, or writing for long stretches; take frequent short breaks.
• If your work involves carrying items, use both hands and keep loads small until your clinician clears you.
• Elevate your hand on a chair arm or pillow during breaks to help reduce swelling.

Specific Activity Modifications

• Avoid falls and impact activities (running on uneven ground, skating, contact sports) until you are cleared.
• Do not lift weights, perform pull-ups, push-ups, or heavy gripping with the injured wrist early on.
• For hobbies like woodworking, gardening, or fixing cars, pause wrist-intensive tasks and switch to lower-force activities.
• If you play racquet sports, golf, or throw sports, wait to resume until wrist motion and strength are improving and pain is minimal.
• Choose lower-risk conditioning such as walking, stationary biking, or gentle cardio while keeping the wrist protected.
• Use tools with larger grips or padded handles only if your wrist stays comfortable and your clinician allows activity.

Recommended Supplements

• Calcium 1000 to 1200 mg per day (from diet and/or supplement) to support bone health during healing.
• Vitamin D3 800 to 1000 IU per day to help your body absorb calcium and maintain healthy bone metabolism.
• Omega-3 fatty acids (about 1 to 2 grams per day) may help support normal inflammation balance as you recover.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein each day (for example, eggs, dairy, beans, fish, poultry, lean meats) to support tissue repair.
• Include calcium-rich foods such as yogurt, milk, cheese, tofu made with calcium, leafy greens, and fortified foods.
• Eat a variety of colorful fruits and vegetables for natural antioxidants and micronutrients.
• Choose whole grains and healthy fats to support overall recovery and energy needs.

Hydration Tips

• Drink water regularly throughout the day, especially if swelling is significant or you’re active.
• If your clinician has limited fluids for any reason, follow their guidance instead of increasing intake.

Home Exercise Prescription

Do these exercises 1 to 2 times per day, unless your clinician has placed specific restrictions.

1. Finger range-of-motion (tendon glides): With your hand supported, gently straighten your fingers, then gently bend them into a relaxed fist, then back-perform 5 to 10 slow repetitions.
2. Thumb mobility: Slide your thumb away from your hand, then bring it back across comfortably-do 5 to 10 repetitions.
3. Elbow motion: Keep your wrist protected and move your elbow through a comfortable bend and straighten-do 10 to 15 repetitions.
4. Shoulder blade mobility: Gently squeeze shoulder blades back and down without shrugging, hold briefly-hold 3 to 5 seconds for 8 to 10 reps.
5. Wrist motion only if cleared and pain-free: Move the wrist within a comfortable range (forward/back and side-to-side), stopping before sharp pain-do 5 to 10 repetitions of each direction.

Stop if symptoms sharply worsen, pain increases significantly, or swelling escalates.

Helpful Books

• "Explain Pain" written by Lorimer Moseley and David Butler
• "Move Your Body, Move Your Mind" written by Kelly Starrett (Katy Bowman-style movement education can also be helpful)