Stiffness in the hand, wrist, and forearm commonly occurs after injuries, surgeries, or immobilization, and requires specific rehabilitation techniques to restore healthy movement. Understanding the science behind tissue recovery and proper stretching techniques leads to better outcomes and less pain during the rehabilitation process.
• Stiffness happens quickly when joints, soft tissues, tendons, and muscles contract during healing
• Living tissues need rest periods between stretches—constant motion actually increases inflammation
• Pushing too hard causes a stretch reflex where tissues contract more, worsening stiffness
• Post-surgery motion typically begins within a week for fractures fixed with plates and screws
• Specific stretches include forearm rotation, wrist flexion/extension, and finger mobility exercises
• Elevate hand above heart level to reduce swelling (hand on chest while walking, pillows while seated)
• Post-cast rehabilitation requires active-assisted range of motion with light, sustained stretches
• Perform stretches every 2-3 hours, holding for 10-20 seconds, followed by a 3-second active hold
• Understanding wrist-finger mechanics helps target specific tendons and muscles
• Recording personalized stretching routines on your phone provides an easy reference for home exercises
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Hello and welcome to the show, The Hand to Shoulder Solution, with me, Carl Petitto.
If you are experiencing pain in your arms and hands, this is your resource.
Subscribe, listen, and share to help us 'give pain the middle finger for good'!
This is a resource to help you mitigate pain at home and become more educated on what to ask your doctors and therapists. No medical advice will be given, and you should always see your medical professional for any questions.
Thank you, and welcome to the show!