Scaphoid Fracture

Explanation of Diagnosis

A scaphoid fracture is a break in the scaphoid bone, a small bone on the thumb side of your wrist. It most often happens after a fall onto an outstretched hand or a direct impact to the wrist. Symptoms commonly include pain and tenderness near the “anatomic snuffbox” (a hollow area on the thumb side of the wrist), swelling, and reduced grip strength or wrist motion. Because the scaphoid has a limited blood supply compared with other wrist bones, careful immobilization and follow-up are important to help healing progress.

Specific Work Modifications

• Use a thumb-spica wrist brace or splint as directed, and keep it on during workdays.
• Avoid lifting, carrying, or gripping with the injured hand; use your other hand or ask for help.
• Take typing/desk breaks as needed and keep wrist motion minimal; consider voice dictation for short periods.
• Avoid twisting tasks like wringing cloths, opening tight jars, or using tools that require force through the wrist.
• If you drive, reduce steering force with the injured hand and take breaks before pain increases.
• Avoid vibration tools (power drills, jackhammers, heavy machinery) until your clinician clears you.

Specific Activity Modifications

• Do not participate in sports or activities that involve falls, contact, or catching/throwing (including basketball, football, soccer, or racket sports).
• Avoid push-ups, planks, climbing, and any exercise that loads your wrist through hand support.
• Pause weight training that uses grip or wrist loading (deadlifts, rows, bench variations, kettlebells, pull-ups) until cleared.
• Choose lower-risk workouts like walking, stationary cycling, or legs-focused training that does not require wrist support.
• Avoid activities that cause thumb-side wrist pain when gripping or bracing (tools, gardening with hand gripping, heavy cleaning tasks).
• If you’re unsure whether an activity is safe, stop at the first increase in pain and ask your clinician or therapist.

Recommended Supplements

• Vitamin C, typically 500 mg once daily, may support connective tissue health during fracture healing.
• Vitamin D, typically 1,000 to 2,000 IU daily, may help if your levels are low and can support bone health.
• Calcium, typically 1,000 to 1,200 mg per day total from food plus supplements if needed, supports bone rebuilding.
• Omega-3 fatty acids, typically 1 to 2 grams daily, may help some people manage inflammation and soreness.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein at each meal (fish, eggs, dairy, beans, poultry, or tofu) to support tissue repair.
• Include calcium- and vitamin D-rich foods such as dairy, fortified alternatives, leafy greens, and eggs.
• Eat a variety of colorful fruits and vegetables daily for micronutrients that support healing.
• Limit alcohol and avoid smoking or vaping nicotine, since they can interfere with bone healing.

Hydration Tips

• Drink enough water to keep your urine light yellow.
• Set a simple goal such as 6 to 10 cups daily, and increase if you’re active or it’s hot.
• Avoid excessive caffeine, which can contribute to dehydration in some people.

Home Exercise Prescription

Do these exercises 3 to 5 days per week, and focus on staying comfortable.

1. Finger tendon glides: make a loose fist, then gently straighten your fingers; repeat 8 to 10 times.
2. Finger spread and relax: spread your fingers apart as far as is comfortable, then relax; repeat 10 times.
3. Elbow bends: with your arm supported, gently bend and straighten your elbow within comfort; repeat 10 to 15 times.
4. Shoulder blade squeezes: gently squeeze your shoulder blades down and back, then release; hold 5 seconds, repeat 10 times.
5. Shoulder pendulum swings (if comfortable): lean forward with your good arm supported and let the injured arm hang, then swing small circles; do 30 to 60 seconds, repeat 2 to 3 times.

Stop any exercise that causes sharp thumb-side wrist pain or rapidly increasing swelling, and contact your clinician.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Move Your Body, Heal Your Body" written by Katy Bowman
• "Pain Free" written by Pete Egoscue