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stiffnessweaknessPhases: 1, 2, 3, 4

General stiffness after immobilization

Common after cast removal, splinting, swelling, or a long rest period — fingers and wrist feel stuck and weak.

Assistive gear (education)

Curated recovery marketplace ideas — not medical advice. Confirm fit with your clinician before buying or changing splints/tools.

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Common problems

  • Stiff fingers
  • Weak grip
  • Swelling after activity
  • Fear of using the hand

Main goals

  • Restore full finger bend & straightening
  • Reduce swelling
  • Restore tendon glide
  • Avoid compensating with wrist or shoulder

Avoid / get clearance for

  • Unhealed fracture without clearance
Principle

“Frequency beats intensity for stiffness — five gentle sessions usually beat one painful session.”

Phase ladder for this condition

Stay in a phase until symptoms are calm and stable. Then progress one variable at a time. Open the universal phase guide for full context on each phase.

  1. 1

    Early motion & swelling control

    Keep tissue moving without stressing healing structures.

    5–10 min/session × 3–5/day; low intensity; smooth movement; no forcing end range.

  2. 2

    Active range of motion & tendon gliding

    Restore normal joint motion and tendon sliding.

    10–15 min × 3/day; hold gentle end-ranges 3–10s; track fist closure & finger straightening.

  3. 3

    Light strengthening

    Rebuild grip, pinch, wrist, and endurance without irritating tissue.

    1–3 sets × 8–15 reps; 2–4 days/week; increase only when symptoms stay calm 24h.

  4. 4

    Dexterity & coordination

    Make the hand useful in real life again.

    5–15 min daily; short and precise; stop before fatigue causes sloppy movement.

Recommended exercises

Reel Mode

Swipe vertically through short looping clips in this regimen's order — fast to browse, still education only.

Open Reel Mode

Tap any to start a guided session. Stop rules and contraindications are listed on each exercise page.

Suggested regimens

Post-cast stiffness kit

Best for: Finger or wrist stiffness after immobilization • Healed fracture with cleared motion

Warm water bowl Towel Rubber band Soft ball Coins Phone camera

Phase A — mobility restoration

3 times daily

Wide table: scroll horizontally on small screens if columns are clipped.

Phase A — mobility restoration: drills and doses for Post-cast stiffness kit
DrillDose
Warm water movement3–5 minutes
Tendon glides10 reps
Finger blocking5 reps per stiff joint
Wrist alphabetA–Z once
Towel crawl2 minutes

Phase B — early strength

3 days per week

Wide table: scroll horizontally on small screens if columns are clipped.

Phase B — early strength: drills and doses for Post-cast stiffness kit
DrillDose
Soft ball squeeze2 sets × 10
Rubber band opens2 sets × 10
Towel wring1 minute each direction

Phase C — function

Daily dexterity; 3×/wk carries

Wide table: scroll horizontally on small screens if columns are clipped.

Phase C — function: drills and doses for Post-cast stiffness kit
DrillDose
Coin pickup3 minutes
Empty jar simulation2 minutes
Light bag carry3 × 20 seconds
Progression: Add reps if next-morning stiffness improves. Drop strength 24–48h if swelling rises.

Traffic-light progression rules

Use after every session — especially the next morning. The hand's response to today is the input for tomorrow's dose.

Green light — progress slightly

Signals

  • Pain stays 0–3 / 10
  • Swelling does not increase
  • Motion improves or stays stable
  • Symptoms settle within a few hours
  • Next morning is not worse

Actions

  • Add 1–2 reps
  • Add 1 set
  • Add 1 daily session
  • Move to slightly firmer putty
  • Add a more complex task
  • Extend typing or work intervals
Yellow light — hold or reduce

Signals

  • Pain reaches 4–5 / 10
  • Hand feels more swollen afterward
  • Tingling increases but settles quickly
  • Motion is worse later that day

Actions

  • Reduce resistance
  • Reduce reps
  • Shorten the session
  • Add a rest day
  • Return to mobility-only routine
Red light — stop and seek professional guidance

Signals

  • Pain is sharp or escalating
  • Numbness worsens and persists
  • Fingers become cold, blue, pale, or very swollen
  • Wound opens or drains
  • Sudden pop or loss of motion
  • Finger locks repeatedly and painfully
  • New deformity appears

Actions

  • Stop the routine
  • Contact your clinician or seek urgent care
  • Document what changed and when

Track these every few days

  • Does morning stiffness reduce day-to-day?
  • Is the fist closing more easily?
  • Does swelling increase after activity?

Ready to try a gentle session?

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