www.themuscledoc.com This video goes over the basic mechanics behind triangular fibrocartilage complex injuries and the key in avoiding the injury all together.
Good advice. Thank you! Experiencing some ulnar discomfort at the moment. Will look at the grip distance today to see if I can solve the issue before it get worse.
I get this knot that pops out of where the palm meets the wrist. It emerges as my wrist extends and pressure is placed upon the palm. It normally comes when I'm doing grip work. I can push it back in with no pain now days. But back when I first got it, it caused a lot of forearm ache. I went to my doc about it and I just kinda got the "No idea" shrug. Ha!
@@Themuscledoc Hey, doc, I injured my ulnar wrist three months ago, and I consulted a hands surgeon. He told me that I had a torn capsule in the tfcc after the MRI results which I kept training for a month after I had MRI. I lowered my weights and stopped curling but the pain did not disappear. What should I do? I can not fully supinate during dumbell curls but I can do hummer curls, lat pulldown no pain. In bench press I could lift the same weight I was used to but sometimes especially during the stabilizing phase, It hurts a little. I can not pull or curl anything while fully supinated, not even 1kg. Could you give me some advices plssss?
Thank you so much for this video. I get this piercing pain on the exact same region of my when i bench press. Can you please suggest anything that would alleviate the pain or surgery is the only answer?
I have been doing 500 reps with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that often lasts most of the day. The only other exercises I am doing are bodyweight arm swing squats and riding a spin bike. Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel? How can I exercise my biceps and arms and not cause these symptoms? How can I reverse the symptoms?
0:33 ulnar deviation under load usually causes most injuries this happens becaus of too wide or too close grip, wide nad close can help target certain muscles more but going beyond wide or close because you think its gonna be EVEN ,more targeted is a mistake 2:00 close grip = ulnar deviation iagine close grip bench press when you go to the bot of movement its ulnar devaition activated and then weight on that and that damages that cartalaige onthe lateral ulnar side 2:50 even radial deviation which stretches this cartaligae out, if you place load here it could pot damage it too so gotta stretngthwen and be mindful fo these position with where your curretnw rist stregnth is at 2:22 his method is get to close grip which is understandable esp w weights, for calisthenics i wonder if its a matter of needing to build that stregnth in order to reach those movements 2:44 he says same for wrist extension and flexion watching out for that too while gymnasts need to always be on their loaded wrist extension so its alays gonna be a simple matter of are you willing to train it and look seriosuly at where your wrsit stegnth is at and if its capable of handling the load youre gonna place on it rather than blindly never placing load on it at all its just harder to see this when you have chest mucles that can handle heavier load but wrist cant
HEY! love your channel! Do you think you can upload a video of strengthening exercises and mobility/stretching for the wrist? I tore my right tfcc 3 years ago and my left one 1 year ago. All under 60% load. Only just got back to lifting again 1 month ago so i really want to take it easy and do things than benefit my wrist. Atm i am only doing deadlift and squats with minimum upper body work. Thanks for the videos! Love from UK
The Muscle Doc the first time was over head press. And second time was bench. Both were around 60% of 1rm however i used suicide grip for both. A few days before the first time, i had a long weekend of partying and my body was drained and a week before the second time happened. I stopped lifting for one week just to have a rest ( I felt my body needed it.) Within that week i was constantly gaming using a keyboard. Which meant i used my wrist very little thst week and then going back to the gym on my first bench day messed it up. Thats what i think caused it but honestly im not sure if it is the tfcc but the pain comes from that region. Hope you can help! Sorry for the long message, i want to give you the full story :)
I would focus on shoulder mobility- it sounds like you might be hyper extending the wrist under too much load to compensate for a lack of movement elsewhere.. usually that elsewhere is the shoulder. Be careful of DEVIATION of the wrist under load as well, Use supports for the time being , but mobility in order to build stability of the shoulder will go a long way in preventing wrist pain
The Muscle Doc Thanks man!! I do a lot of mobility work after recovering from the first time but you could be right though. Do you think strengthening my forearms Through farmers walk, deadlifts etc ( nothing that puts direct pressure on my wrist) would help?
Hi Jordan, I have a torn TFCC and am still lifting (deadlifts, squats and switched from bench press to dumbells for chest). Is it fine to keep lifting and will it keep healing?
What are you doing to treat it? TFCC can be difficult, and you really have to watch wrist DEVIATION when loading- most people just worry about flexion/extension of the wrist . How did you tear it ?
I tore it a year back when I lifted a 100 pound plate with my left arm in an awkward way(the deviation) to load it on the leg press machine. By the end of the workout i started getting the ulnar pain. I took rest for 1 month but then started neglecting it and just kept going hard at gym and avoided exercises where supination of wrist/pain was occurring. Then around 6 months back, i got an mri scan and found out about the torn tfcc. Doctor gave me a steroid injection to reduce inflammation and told me to stay away from lifting heavy. I am still lifting heavy and have completely eliminated exercises which cause me wrist pain and I also use wrist support wraps every time i am in gym. It still does pain after the first hour or so in the gym and the pain subsides a few hours after the training session. I know all the damage has already been caused, do you think it will get worse or stay the same?
@cocr feod not 100% but much better. I still need a wrist wrap for some activities. But in the gym I'm starting to train without and I can see how strengthening the wrist the pain is reducing.
its been 1 month my left hand wrist still paining but i can do all the things like pushups and heavy chest press and all but the pain is just not leaving
@@yoshidaharrow1872 well my gym got closed for few days so i got to take rest and rest was all my body needed , my wrist pain gone after that but now there are many other pain but i cant take rest, like how can i gym is the best thing in my life. SO conclusion, just give your body some time for recovery from injuries and improve your posture in the exercises which are causing the pain.
I hurt my ulnar back in October, I took a break for a few weeks and went back to the gym thinking it would be alright, the pain got worse. I completely left upper body for about 2 months and only now my ulnar pain has started to subside. It’s a killer to be out of exercise for so long but i think a complete rest from wrist related exercises has to be done until your wrist is back to normal.
Solid information right here!
Just noticed a painless lump on my TFCC after push day. Great explanation! Thank you
Good advice. Thank you! Experiencing some ulnar discomfort at the moment. Will look at the grip distance today to see if I can solve the issue before it get worse.
Super helpful thank you!
Great advice
informative content & thanks find it helpful👍
I get this knot that pops out of where the palm meets the wrist. It emerges as my wrist extends and pressure is placed upon the palm. It normally comes when I'm doing grip work. I can push it back in with no pain now days. But back when I first got it, it caused a lot of forearm ache. I went to my doc about it and I just kinda got the "No idea" shrug. Ha!
Very clear concise and quick. Thanks
No problem! Thanks for watching!
@@Themuscledoc Hey, doc, I injured my ulnar wrist three months ago, and I consulted a hands surgeon. He told me that I had a torn capsule in the tfcc after the MRI results which I kept training for a month after I had MRI. I lowered my weights and stopped curling but the pain did not disappear. What should I do? I can not fully supinate during dumbell curls but I can do hummer curls, lat pulldown no pain. In bench press I could lift the same weight I was used to but sometimes especially during the stabilizing phase, It hurts a little. I can not pull or curl anything while fully supinated, not even 1kg. Could you give me some advices plssss?
thank you, sir.
Great advice, thank you! ; )
thank you
Thank you so much for this video. I get this piercing pain on the exact same region of my when i bench press. Can you please suggest anything that would alleviate the pain or surgery is the only answer?
Did you ever find a soloution
Anytime I deadlift it aggravates the outer side of my right wrist... I am pretty sure I keep my wrists straight throughout the ROM and grip hard.
I had this happen to me when using straps, I think I didn't have them tight enough but I'm not sure.
Bro i got injury in my wrist 1 year ago with an accident should I pull up weight
I have been doing 500 reps with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that often lasts most of the day.
The only other exercises I am doing are bodyweight arm swing squats and riding a spin bike.
Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel?
How can I exercise my biceps and arms and not cause these symptoms?
How can I reverse the symptoms?
Okay, but how to heal the ulnar deviation injury?
0:33 ulnar deviation under load usually causes most injuries
this happens becaus of too wide or too close grip, wide nad close can help target certain muscles more but going beyond wide or close because you think its gonna be EVEN ,more targeted is a mistake
2:00 close grip = ulnar deviation
iagine close grip bench press when you go to the bot of movement its ulnar devaition activated and then weight on that
and that damages that cartalaige onthe lateral ulnar side
2:50 even radial deviation which stretches this cartaligae out, if you place load here it could pot damage it too
so gotta stretngthwen and be mindful fo these position with where your curretnw rist stregnth is at
2:22 his method is get to close grip which is understandable esp w weights, for calisthenics i wonder if its a matter of needing to build that stregnth in order to reach those movements
2:44 he says same for wrist extension and flexion watching out for that too
while gymnasts need to always be on their loaded wrist extension
so its alays gonna be a simple matter of are you willing to train it and look seriosuly at where your wrsit stegnth is at and if its capable of handling the load youre gonna place on it rather than blindly never placing load on it at all
its just harder to see this when you have chest mucles that can handle heavier load but wrist cant
HEY! love your channel! Do you think you can upload a video of strengthening exercises and mobility/stretching for the wrist? I tore my right tfcc 3 years ago and my left one 1 year ago. All under 60% load. Only just got back to lifting again 1 month ago so i really want to take it easy and do things than benefit my wrist.
Atm i am only doing deadlift and squats with minimum upper body work.
Thanks for the videos!
Love from UK
A lot of the wrist is structural- and can be difficult to strengthen- What were you doing when you injured it?
The Muscle Doc the first time was over head press. And second time was bench. Both were around 60% of 1rm however i used suicide grip for both. A few days before the first time, i had a long weekend of partying and my body was drained and a week before the second time happened. I stopped lifting for one week just to have a rest ( I felt my body needed it.) Within that week i was constantly gaming using a keyboard. Which meant i used my wrist very little thst week and then going back to the gym on my first bench day messed it up. Thats what i think caused it but honestly im not sure if it is the tfcc but the pain comes from that region. Hope you can help! Sorry for the long message, i want to give you the full story :)
I would focus on shoulder mobility- it sounds like you might be hyper extending the wrist under too much load to compensate for a lack of movement elsewhere.. usually that elsewhere is the shoulder.
Be careful of DEVIATION of the wrist under load as well, Use supports for the time being , but mobility in order to build stability of the shoulder will go a long way in preventing wrist pain
The Muscle Doc Thanks man!! I do a lot of mobility work after recovering from the first time but you could be right though. Do you think strengthening my forearms Through farmers walk, deadlifts etc ( nothing that puts direct pressure on my wrist) would help?
Hi Jordan, I have a torn TFCC and am still lifting (deadlifts, squats and switched from bench press to dumbells for chest). Is it fine to keep lifting and will it keep healing?
What are you doing to treat it? TFCC can be difficult, and you really have to watch wrist DEVIATION when loading- most people just worry about flexion/extension of the wrist . How did you tear it ?
I tore it a year back when I lifted a 100 pound plate with my left arm in an awkward way(the deviation) to load it on the leg press machine. By the end of the workout i started getting the ulnar pain. I took rest for 1 month but then started neglecting it and just kept going hard at gym and avoided exercises where supination of wrist/pain was occurring. Then around 6 months back, i got an mri scan and found out about the torn tfcc. Doctor gave me a steroid injection to reduce inflammation and told me to stay away from lifting heavy. I am still lifting heavy and have completely eliminated exercises which cause me wrist pain and I also use wrist support wraps every time i am in gym.
It still does pain after the first hour or so in the gym and the pain subsides a few hours after the training session. I know all the damage has already been caused, do you think it will get worse or stay the same?
@@ninadbandodkar hi man. I'm in the early stages of what you described. How did you proceed? Did you recover completely? Hope you see this.
@cocr feod not 100% but much better. I still need a wrist wrap for some activities. But in the gym I'm starting to train without and I can see how strengthening the wrist the pain is reducing.
@cocr feod between 1 and 2 months. Haven't really done anything to improve it though. I should probably do some specific exercises for better recovery
Injured mine dumbbell pressing
Did it heal
@@nicholasshelby5655 healed just not as strong as it should be. I still avoid dumbbell pressing heavy
@@Cam-bv4ev I did the same how long did it take to heal ?
Same thing happened to me yesterday sadly, i injured it dropping dumbbells after a set
@@edvinas8621 bro what are you doing to heal it , same thing happened with me
its been 1 month my left hand wrist still paining but i can do all the things like pushups and heavy chest press and all but the pain is just not leaving
Got the same.. How's it doing now ?
@@yoshidaharrow1872 well my gym got closed for few days so i got to take rest and rest was all my body needed , my wrist pain gone after that but now there are many other pain but i cant take rest, like how can i gym is the best thing in my life. SO conclusion, just give your body some time for recovery from injuries and improve your posture in the exercises which are causing the pain.
I hurt my ulnar back in October, I took a break for a few weeks and went back to the gym thinking it would be alright, the pain got worse. I completely left upper body for about 2 months and only now my ulnar pain has started to subside. It’s a killer to be out of exercise for so long but i think a complete rest from wrist related exercises has to be done until your wrist is back to normal.
@@f8talfury yes, just stay away from the gym for 15 days or unless you feel it and it will be fixed.
HI PLEASE HELP ME ON THIS, I have pain exactly here for two weeks - tried icing but nothing seems better
Did it heal?
Did it heal?
Leg day it is then no problem
Man mines fucked rn bro hurts so bad think it’s from bowling and lifting
Good content but you talk way too fast ...
play it in slowmo XD
Lmao I was playing this in 2 times speed
Or you comprehend too slow