Are you recovering from a Wrist or Hand injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From reducing pain and swelling to protecting the injury, restoring mobility, and maintaining and building strength, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for wrist and hand injuries for 13U-19U players.
General Principles
- Protect the wrist/hand with a brace or taping as needed (per doctor/ATC guidance).
- Avoid direct ball contact, falls, or weight-bearing on the hand until cleared.
- Focus on maintaining fitness, lower-body strength, core stability, and safe upper-body alternatives.
- Progress should be pain-free, with step-downs if symptoms increase.
Phase 1: Acute (0-1 week post-injury
Goals: Reduce pain/swelling, protect the injury, maintain conditioning.
- Rest & Protection: Brace/splint per medical advice.
- Pain/Swelling: Ice 15–20 min, 2–3x/day.
- Mobility (non-involved joints): Gentle finger, elbow, and shoulder ROM.
- Conditioning:
- Stationary bike, treadmill, walking, or light jogging (if safe).
- Core circuits (planks on elbows, dead bugs, side planks).
- Avoid: Ball work, push-ups, or lifting weights with the injured hand.
Phase 2: Subacute (1–3 weeks)
Goals: Gradually restore wrist/hand mobility, maintain strength & fitness.
- Range of Motion:
- Wrist circles (pain-free).
- Gentle flexion/extension, pronation/supination.
- Finger opposition & grip with therapy putty or stress ball (low resistance).
- Strengthening (non-hand dependent):
- Lower body: squats, lunges, step-ups, resisted bands.
- Core: Russian twists (no weight), bridges, bird dogs.
- Upper body: resistance band rows (anchored, held in safe hand), shoulder raises, scapular stabilization.
- Conditioning:
- Interval running, bike sprints, agility ladder (no ball).
- Avoid: Heavy gripping, catching balls, push-ups.
Phase 3: Strengthening & Soccer Integration (3–6 weeks)
Goals: Build functional strength, introduce safe soccer skills, and maintain confidence.
- Wrist/Hand Strength:
- Light dumbbell wrist curls/extensions (if cleared).
- Putty exercises (progressive resistance).
- Rice bucket drills (digging, grabbing, rotating).
- Soccer Training:
- Dribbling, passing, shooting (no upper-body contact).
- Non-contact scrimmage with brace protection.
- Conditioning:
- Sprint intervals, agility cone drills, change-of-direction work.
- Strength Training:
- Leg press, RDLs, calf raises, core circuits.
- Introduce light upper-body machines that don’t load the hand excessively.
Return to Play (Typically 4–8 weeks, depending on injury & clearance)
Criteria to Return:
- Pain-free wrist/hand mobility.
- Functional grip strength comparable to the uninjured hand.
- Cleared by a physician or ATC.
- Tolerance of sport-specific drills at full intensity.
Soccer Progression:
- Light technical drills with brace.
- Controlled contact in practice.
- Full practice with brace/taping.
- Gameplay.
Sample Weekly Training Plan (Subacute–Late Stage)
3–4 days/week (can be adjusted by ATC/coach):
- Warm-up: dynamic stretches, mobility (10 min)
- Conditioning: intervals, agility ladder, cone drills (20–30 min)
- Strength: lower body + core (20–25 min)
- Wrist/hand rehab: ROM + light grip (10 min)
- Cool down: stretch + ice as needed
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
