How to Maintain Fitness With a Broken Hand: Expert Advice

Breaking a hand is a significant setback, particularly for those who are active and rely on physical fitness to maintain their health and well-being. The road to recovery can be long and challenging, but it's crucial to keep moving, even when one of your hands is out of commission. In this guide, we'll explore how to exercise safely and effectively with a broken hand, ensuring that you maintain your fitness levels while avoiding further injury.

Understanding Your Injury

Before diving into an exercise routine, it's essential to understand the nature of your injury. A broken hand typically involves a fracture in one or more of the bones in the hand, including the metacarpals (bones in the palm) or the phalanges (finger bones). The severity of the fracture, the specific bones involved, and the treatment method (whether surgical or non-surgical) will all impact your ability to exercise.

Common Symptoms of a Broken Hand

• Pain and Swelling: Immediate pain, swelling, and tenderness are common symptoms.
• Bruising: Bruising around the injured area is typical.
• Deformity: In severe cases, the hand may appear deformed or misaligned.
• Impaired Movement: Difficulty moving fingers or gripping objects is a clear sign of injury.

The Importance of Consulting a Healthcare Professional

Before starting any exercise routine with a broken hand, it is crucial to consult your healthcare provider or orthopedic specialist. They can provide specific guidance based on your injury's nature and severity, ensuring that you don't exacerbate the injury during your recovery.

General Guidelines for Exercising With a Broken Hand

When exercising with a broken hand, there are several general guidelines to follow to ensure safety and promote healing:

1. Avoid Weight-Bearing Exercises on the Injured Hand: Any exercise that requires you to bear weight on your injured hand should be avoided. This includes push-ups, planks, and other exercises that place direct pressure on the hand.
2. Use Protective Gear: If you are allowed to engage in certain activities, ensure that your hand is well-protected. This might include using a brace, splint, or cast cover designed to shield the injury from further harm.
3. Focus on Lower Body and Core Exercises: While your hand is healing, shift your focus to exercises that work the lower body and core. This allows you to maintain fitness levels without putting strain on the injured hand.
4. Modify Upper Body Exercises: If you are cleared to do so, you can still perform upper body exercises by modifying your technique. For example, you might use resistance bands or machines that do not require a grip or use the uninjured hand to perform one-sided exercises.
5. Incorporate Cardiovascular Training: Cardiovascular exercise is an excellent way to maintain overall fitness. Activities such as stationary cycling, walking, or using an elliptical machine can be done without involving the injured hand.

Safe Exercises for Those With a Broken Hand

Here are some exercises you can safely perform with a broken hand, categorized by the muscle groups they target:

Lower Body Exercises

1. Squats: Squats are a great way to strengthen your lower body. You can perform bodyweight squats or, if you're cleared to do so, hold a weight with your uninjured hand to add resistance.
2. Lunges: Lunges work the quadriceps, hamstrings, and glutes. You can perform stationary lunges, walking lunges, or even reverse lunges, focusing on maintaining good form.
3. Leg Press: If you have access to a leg press machine, this is a safe way to build lower body strength without involving your hand.
4. Step-Ups: Using a sturdy bench or step, perform step-ups to engage your glutes and hamstrings. Hold onto something stable with your uninjured hand for balance.
5. Calf Raises: Strengthen your calves by performing calf raises. You can do this on a flat surface or on the edge of a step to increase the range of motion.

Core Exercises

1. Leg Raises: Leg raises are excellent for targeting the lower abdominal muscles. Lie flat on your back and lift your legs while keeping them straight.
2. Planks (Modified): If planks are part of your routine, consider modifying them by resting on your elbows and knees instead of your hands. This takes the pressure off the injured hand.
3. Russian Twists: Sit on the floor with your knees bent, holding a weight or medicine ball with your uninjured hand. Twist your torso from side to side to engage your obliques.
4. Bicycle Crunches: Lie on your back, hands behind your head (avoid using the injured hand), and bring your knees to your chest alternately, simulating a pedaling motion.
5. Dead Bugs: Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Lower one arm and the opposite leg simultaneously, then return to the starting position and switch sides.

Cardiovascular Exercises

1. Stationary Cycling: Stationary cycling is a low-impact exercise that doesn't involve the hands, making it ideal for maintaining cardiovascular fitness.
2. Walking or Hiking: Walking is an excellent way to stay active. If you're up for it, try hiking for an added challenge.
3. Elliptical Trainer: The elliptical trainer provides a full-body workout, but you can modify the motion to avoid using the hand grips.
4. Swimming (with Caution): If your doctor allows it, swimming can be a fantastic full-body workout. Be cautious with strokes that may strain your hand, such as freestyle or butterfly.
5. Rowing (One-Handed): If you have access to a rowing machine, consider using it one-handed. Focus on maintaining good form and avoid overexerting your uninjured hand.

Modifying Upper Body Exercises

Exercising the upper body with a broken hand requires creativity and caution. Here are some modified exercises you can try:

One-Handed Dumbbell Exercises

• Shoulder Press: Use your uninjured hand to perform shoulder presses. Sit or stand, holding a dumbbell in your uninjured hand, and press it overhead.
• Lateral Raises: Perform lateral raises by lifting a dumbbell out to the side with your uninjured hand. This targets the shoulder muscles.
• Chest Fly (with Resistance Band): Anchor a resistance band and perform chest fly exercises using your uninjured hand. This works the chest muscles without requiring a grip.

Machine-Based Exercises

• Seated Row (One-Handed): If your gym has a seated row machine, you can perform this exercise one-handed. Ensure you're using a manageable weight to avoid overloading your uninjured hand.
• Lat Pulldown (One-Handed): Similar to the seated row, you can perform a one-handed lat pulldown. Focus on engaging your back muscles and maintaining proper form.
• Cable Crossovers: If your gym has a cable machine, you can perform cable crossovers using your uninjured hand. This targets the chest and shoulders.

Avoiding Common Pitfalls

While exercising with a broken hand, it's essential to be aware of common pitfalls that could hinder your recovery or cause further injury:

1. Overexertion: It's easy to push yourself too hard, especially if you're eager to maintain your fitness levels. However, overexerting yourself can delay healing and increase the risk of further injury.
2. Ignoring Pain: Pain is your body's way of signaling that something is wrong. If you experience pain while exercising, stop immediately and consult your healthcare provider.
3. Neglecting Physical Therapy: If your doctor has recommended physical therapy, it's crucial to follow through with it. Physical therapy can help restore strength and mobility in your hand, speeding up your recovery.
4. Poor Nutrition: Proper nutrition plays a vital role in healing. Ensure you're eating a balanced diet rich in vitamins and minerals that promote bone health, such as calcium and vitamin D.
5. Not Listening to Your Body: Your body will give you signals about what it can and cannot handle. Listen to these signals and adjust your exercise routine accordingly.

The Role of Physical Therapy

Physical therapy is often a key component of recovery after a broken hand. A physical therapist can provide tailored exercises that promote healing and prevent stiffness in the hand. These exercises may include gentle stretching, range-of-motion exercises, and eventually, strength training.

When to Resume Full Activity

The timeline for returning to full activity varies depending on the severity of your injury, the type of treatment you received, and how well you follow your rehabilitation plan. In general, you can expect to gradually resume full activity after your doctor gives you the green light. This typically occurs once the bone has fully healed, and you have regained sufficient strength and mobility in the hand.

Conclusion

Exercising with a broken hand is undoubtedly challenging, but with the right approach, it's possible to maintain your fitness levels and even speed up your recovery. By focusing on safe exercises, modifying your routine, and working closely with your healthcare provider, you can stay active and healthy while your hand heals. Remember, patience is key — allow your body the time it needs to heal, and you'll be back to your full fitness routine before you know it.