Ulna Fracture

Explanation of Diagnosis

An ulna fracture means a break in the ulna, one of the two forearm bones. The ulna helps form the elbow joint and supports forearm movement toward the wrist. Ulna fractures often happen from a fall onto an outstretched hand, a direct hit to the forearm, or sports or work trauma. Common symptoms include pain, swelling, bruising, limited motion, and tenderness along the ulna, and sometimes numbness or tingling if nerves are irritated.

Specific Work Modifications

• Avoid lifting, pushing, or pulling with the injured arm, especially anything away from your body
• Use your other hand for driving, phone use, and desk tasks until your clinician clears you
• Keep frequently used items at elbow height and close to your body to reduce reaching
• Set up your workstation so your forearm can rest comfortably on a pad or arm support (no hanging unsupported)
• Take short “movement breaks” only as allowed to prevent stiffness in fingers and shoulder
• Wear and keep your splint or brace as directed, and do not remove it for convenience

Specific Activity Modifications

• Do not participate in contact sports, heavy sparring, or any activity with a fall risk until cleared
• Avoid swinging a bat, racquet, or club, and avoid throwing while the fracture is healing
• Skip lifting/carrying workouts that load the forearm (such as curls, rows, or push-ups) unless your clinician approves
• Choose low-impact activities like walking, stationary cycling, or gentle cardio that do not jolt or use the injured arm
• Avoid weight-bearing on the injured arm (no planks, push-ups on the palms, or climbing) unless explicitly cleared
• Keep the forearm supported during hobbies like painting, crafting, gaming, or cooking to reduce strain

Recommended Supplements

• Vitamin D3 1,000 to 2,000 IU daily may support bone health, especially if your level is low
• Calcium total 1,000 to 1,200 mg per day from food and supplements combined may help meet bone needs
• Omega-3 fish oil 1,000 mg daily may help reduce inflammation-related symptoms in some people

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein each day (for example, lean meats, fish, eggs, dairy, beans, and lentils) to support tissue repair
• Include calcium-rich foods such as dairy, fortified plant milks, yogurt, and leafy greens
• Eat a variety of fruits and vegetables for vitamins and antioxidants that support recovery
• If you’re less active, watch portions so you maintain stable weight while healing
• If you have diabetes or poor appetite, consider extra planning to maintain consistent nutrition

Hydration Tips

• Drink water regularly through the day rather than trying to “catch up” all at once
• Use light-colored urine as a simple check that you are staying hydrated

Home Exercise Prescription

Do these exercises 1 to 2 times per day, using comfort as your guide and only moving within the range your clinician allows.

1. Finger flexion and extension: Open and close your hand slowly, keeping pain mild, 10 to 15 reps
2. Thumb-to-fingers taps: Touch the thumb to each fingertip one at a time, then back through, 5 to 10 reps per finger sequence
3. Shoulder gentle range (pendulum supported): Lean forward with the good arm supported and let the injured arm hang; gently swing in small circles, 30 to 60 seconds
4. Wrist range within allowed limits: With the forearm supported on a table, move the wrist up/down only to comfort, 8 to 12 reps
5. Elbow gentle bend/straighten only if permitted: With the arm supported, straighten and bend slowly within a pain-free range, 5 to 10 reps
6. Forearm position adjustment while supported: Keep the forearm supported and change position slowly without forcing rotation, 5 to 10 times

Stop and contact your clinician if symptoms sharply worsen, you develop new numbness/tingling, or pain becomes more than mild during or after exercises.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "The Sports Medicine Patient Advisor" written by American Academy of Orthopaedic Surgeons (AAOS)
• "Rehabilitating Shoulder and Elbow Injuries" written by Donald W. F. G. Neumann (and related rehab resources from reputable sports medicine organizations)