Here is a summary of the exercises mentioned in this video: Wrist flex/extend - off end of table Ulnar deviation motion Radial deviation motion Pronation & supination motion Cross fiber massage Flex/extend w/elastic Ulnar/Radial deviation w/elastic Pronation & supination - with hammer Grip strengthening - with ball
Thank God I found the most famous physical therapists on internet! (Seriously though, I have been struggling with ulnar sided wrist pain for 3 or 4 years after a snowboarding accident, this has helped a lot)
hello same here, so this video helped even after 4 years of injury? That gives me hope since I have had it for 3 years, going to start these and hope it finally allows me to go back to gym
@@Rektxtgx yeah, my wrist is barely an issue now after doing a lot of these exercises and strengthening my forearms. As long as i dont go to heavy and focus on time under tension it doesn't flare up much anymore. Still a work in progress though.
thank you guys. I Brock my wrist 3 weeks ago from a fall just as you said in a classic fall.. these movements to help after a trip to the doctor are just what I was looking for
Here's what I found worked for me. The doctor gave me a cortisone and then put me right into therapy so that I would have a pain-free recovery process. For the most part it was occupational therapy but they Incorporated some strengthening that you would get in physical too. In the meantime I was wearing the wrist widget and trying to rest my injured hand as much as possible through bracing at night and using my non injured hand more. After 5 months I have been finally seeing progress.
Thank you for your help. I had surgery almost 2 months ago. My Dr. has allowed me to do my own PT for a month & I go back in 2 weeks. I am bound & determined to keep up with my own PT & not go to an actual PT clinic. Some of these excersises he did not mention, but some I have been working on already & you have given me insight to more. Thank you.
You guys have been so amazing with all of your contact! It's brought a lot of comfort to people like myself who deal with injuries due to combat sports. Your channel is fantastic you truly can fix anything with a hammer! LOL
Bob and Brad. I've had the TFCC tear for 4 months and I'm doing your exercises. What I've found the Wrist Widget helps me to be able to do the exercises. Thank you for all your videos.
@@gotex6639 if you google wrist widget it will be the first thing that comes up as they own the name. Its a little strap piece with a gap for your ulna bone to sit in while it compresses the wrist.
Is it a good thing if ulnar tendon or ligament hurts a bit the next day after doing these exercises? Is that a sign of strengthening or renewed injury?
Non-surgical wrist fracture here, i have an ulnar variance. The TFCC and ulnar styloid process is my center of limitation with grip, movement and strength. Been 7 weeks since the cast came off, and i have normal usage but I hit a painful limit from that area. Therapy helps overall but still painful ulnar nerve.
@@yuppmanky i'm currently at 2weeks, then problem are still kinda hurt when doing lifting activities. Last ask, it's really helpfull the stretching that recommended in this video?
@@protobelt9001 Tbh it still kinda hurts when lifting weights sometimes but my wristpain improved after doing excercise mentioned. When you feel a harsh pain at a point then don't do stretching yet...try to relax your muscles. Another thing i did was applying hot bottle on my wrist...it helped qith inflammation
Hi guys, I tore my tfc in basic training in 1987 from jumping down, from a standing position, To do a push up. In 2011 I had it repaired, but they ended up doing a wafer! My wrist still hurts! I am right handed and that is my bad wrist. I also had a cubital tunnel release in that same arm. I went thru a year and a half of OT. It will never be the same. Just had an arthoscope and it is torn in the middle of my tfc and I now have a ligament tear too. I am going to order your heat therapy, as cold hurts really bad
You guys are super helpful and so light hearted too!! Needed your vids for ulnar wrist pain and golfer’s elbow. Very grateful for the exercises and humor, thank you!
I don't recommend supination stretches or any strengthening until you have 60-65 lbs of stability. The last thing that returns with TFCC tears is loaded rotation. Make sure you test your pain free stability with a non digital scale before stretching and strengthening. Because the incidence of Extensor Carpi Ulnaris tendonitis and subluxation with TFCC tears, you definitely want to avoid wrist extension load until 100%. Nice infared splint!
I had a partial tfcc tear in my right wrist from weight lifting and got an MRI, got a cortisone shot, and wore a cast for 6 weeks. I'm just now getting back into the gym with a wrist widget and wrist wrap but still have minor pain/discomfort with certain movements. Should I get it looked at again for possibly another cortisone shot or maybe surgery?
I will try these exercises in addition to my ergotherapy sessions( I still have problems which are lasting until today after carrying a heavy bag in summer 2020🥺)
I fell from my bicycle and landed as you demonstrated 5 years ago. Even till now, I cannot lift heavy things, otherwise it will be very painful for the next few days.
Please say you are lying. I injured myself 10 months ago and I cant wait to go back to the gym, I tried multiple times but I still cant do proper bicep curls
@@alexandregoncalves7482 As someone whos been through this injury. The video is quite accurate. The recovery is just 3 simple steps - 1. rest 2. work on motion 3. work on grip strength. You gotta be patient and not curl heavy wights while not fully recovered. patience is the key!
@@jeremybarkan3149 it was a rough time, resting, and after awhile trying lifting and i never could, so i just quit in october, but in april i felt I should try again after months of not porposed efforts and not forcing anything, i started a gradual wrist/grip/forearm and stretches i found online, believe me, palm lifting was hell for me so i started this motion slow with a band, after 2 weeks i started putting more presure on the band, and after 1 month i felt i could started normal training again, forearm was strengten and i went for it, and it was fine! This time, proper warm up and stretching, never forget! June I got rotator cuff issues and been quiet since then, at least no more wrist problems Ah, even though i can do alot I still feel they not 100% like before, but since i don't do tricky motions i'm alright, ask anything you want, and be patient!
I actually have a couple of tears in tfc still waiting for the orthopaedic surgeon to give me my options, broke both radius and ulnar when I was little
@@alistair5309 Not really, it mainly hurt when I would have to bend my wrist or move it. For example when I had to wash my back in the shower. After rubbing it the way they showed it literally took a few days and it was gone. 🙂
@@alistair5309 Also what triggered the whole thing for me, was that I started to use a special computer mouse designed for ergonomics. It's basically a mouse that is sideways. The irony. I felt fine before using it. It ended up giving me the pain. I am back on a regular mouse now.
Very handy, thanks. I think i have a mild irritation of my triangular fibro-cartilage complex structure. I only have pain by performing Ular deviation, but with weight and a lots of strength. I got a little injury by doing a handstand with a weighted vest of 16 kilo extra on my body.
Picked up a thermotex 5 months after my TFCC repair and it doesn’t feel like it is doing shit. I’m about to return this sucker. Have been wearing it for a few days now for an hour at a time and my red rubber water bottle works better
I love your videos, please in the future make a video for all those people that have had knee replacements, you have many for strengthening, but make one for people that are a year out and have many of the same issues that you help with like tight hips and lower backs. Safe ways to stretch and strengthen, Thank You so much, Cristobal Pacheco
Do you have any information for a SLAC wrist? (Scapholunate advanced collapse) I am not in great pain and trying to avoid PRC proximal row carpectomy surgery.
i have 2 questions for the therapists please. 1- what does thinning of the central disc of the TFCC without focal defect mean? Is there a tear? Is there no tear? What does focal defect mean? 2- Is surgery required for this?
Was diagnosed with a tear in the ulna cartilage and possible ligament damage. MRI will show more. My question is. I don't have the normal sticky outie ulna at the wrist like normal people, am I the odd one out?. Both of my wrists have been like that ever since I can remember.
I had that injury during splitting wood, exactly 1 year ago and it took 5 months to heal 90%. I could perfectly work out after that even biceps curl, but now suddenly it came back, simply from carrying wood, I am like hell no...
Hi Bob and Bradley, Is there a video for Ulnar wrist pain. I've had this pain for 30 year through DIY manual tools usage. Ps. The pain is in the wrist on the thumb side
so regarding age related degeneration of the ligament or fibrocartilage complex, is 40 or 41 the starting age for that? I got TFCC in my early 40s and I am 42 now. I am female. I do not remember injuring my hand but I have carried heavy things with my hands all my life, and even in my regular daily exercise, I have lifted up heavy weight tools. I weigh 48 KGs, and I am 152 cm. I was diagnosed with TFCC after MRI, last year, after suffering from pain for almost a year and half which first started with tendonitis of my right hand with fluid retention around my wrist, and then after physiotherapy and care and a tennis elbow wrist support, temporarily I healed, but was dependent on the elbow brace, for more than a year and pain was coming and going, with inflammation and finally last year the specialist that finally got surprised why I was not healing totally, sent me for MRI and TFCC was the result. I wonder how the tendonitis converted into TFCC or what is there indeed, that the orthopedic doctor does not tell me straightforward
How do you know if you need surgery for this injury. I hurt mine boxing and it’s been 3 weeks. It has gotten better but twisting motions hurt still and I don’t know if it will heal by it self
Hi everyone. I broke my R ulnar from a fall (cleaning my kitchen floor on my day off work😥). I’ll see Orthopedic this am. What is recovery time for this type injury?
My wrist injury was 6 weeks ago and I ignored it. But in 2+ months I can get hand therapy. Meanwhile... It's freezing up and arm aches. It is often re-injured because all digits were hyperextended. I just got a splint. I can get a 1-inch deviation, but no problem with pronation or supination. Any suggestions?
I have this injury. It's been 2 months now and doesn't seem to be getting better. Im still going hard in the gym doing exercises in neutral grip that don't hurt and wearing a brace all the other times. What a complete pain in the ass this is I can't believe how long this is taking to heal. I also found massage and stretching to have no benefit and honestly might make it worse.
Hey man I would like to know if you still have pain! I injured my left hand TFCC and wow, here I am with my right hand TFCC hurting so I need tips again
@@albertdelgado9002 It eventually healed but it probably took 4 months total. I have a feeling I was aggravating it by doing pull and carry exercises. If you want it to heal the fastest your best bet is probably keep it in a brace and don’t lift heavy with it for a while.
My wrist clicks when I do the arm on table, hand move up and down ROM exercise… is that bad? Should I not do it? No pain… but who knows if there will be tomorrow
For context, no surgery, injury was from combo of repeated falls snowboarding and overuse climbing. Has been left to rest for a long time and pain is gone unless I climb hard again
@@kerimsmoviehighlights hello . I had my surgery 7 weeks ago. Now time to exercise or physiotherapy. Bc of corona virus I cant go for physiotherapy. Dr suggest me exercises. I m facing too much pain in my whole arm and shoulder. I can't rotate or any other move. Plz guide me what can i do?
@@aaaisssakhalid4 7 weeks too short to tell something. I guess you had major tear. Take your time for few weeks. Do your exercise slowly. Its very hard process but dont give up you'll be fine.
Thank you for this video. My wrist was shattered in a car accident 2 years ago now and still pain in wrist. Doctors here say there's nothing wrong. I tried the wrist widget last night and the pain eased up and so today I'm learning your exercises. But I'm a sports person, so what CAN I still do? I've no doctor here in Turkey who can ask for help from.
I have a TFCC injury. My hand on the ulna side has moved a little, the pisiform is more marked (like a bump on the palm of the hand). consequently, the extensor carpal ulnar tendon is in conflict with the ulna when I supinate my hand. When my ligaments heal, I'm afraid my hand will not straighten out. There may be an orthosis that keeps the hand in a normal position during the healing phase. I would like some advices please.
@Mr pewpeppa Lavo I have made a CT arthrography and an MRI which just showed the fovea a little damaged. But I attribute the pain and strain of the ligaments causing a conflict somewhere in the ECU tendon. No real improvement.
Any Bodywork Therapists see this? Is the Thermatex heating pad better than the Thermophore heating pad by Battlecreek? I've been an LMT for 17 years & was told about the Thermophore heating pad in Massage School & would like to know if Thermatex is better. I love my Thermophore by the way for it's deep penetrating heat! Regardless if there's one even better I'm all ears. Is Thermatex the correct spelling for it?
I am trying to avoid Unlar shortening. My wrist is clicking and they said it is because of a fracture to the ECU provoked by a positive ulnar bone? Can I use excersices to repair the joint?
I have this exact problem since May 2017. Had exrays and went to an orthopedic doctor. Says it’s arthritis. I have splinted, iced, heating pad, stretched, massaged and weeks of ibuprofen. It is about back to 70 percent. I don’t think there is a self cure. I have not had cortisone shots.
What's going on when you feel pain in your wrist and the top of your hand just above your wrist when you put pressure on an open palm, such as during a push up? I have to put my right hand in a fist or around a dumbbell to do push-ups because I can't put any pressure on my open palm, even just holding my weight in a plank. I suspect this is from an old bench press injury.
When I push on ulna bone it hurts and feels sprained all across my wrist and by by thumb on the dorsal bit I think we might have found my problem I'm now sure I will try these. It feels bruised and sprained and feels like I got circulation problem I'm not sure.
I have had a TFCC repair 4 months ago and have an anchor in it and a titanium plate in my wrist to repair a fracture. Is it ok to use the Thermotex infrared heating pad to warm up my forearm before my hammer stretches?
Great video as always. I would have a question if possible. TFCC is suspected in MRI, but there is no significant pain when the places you show in the video are pressed during the manual examination. In this case, is TFCC diagnosis still correct?
Hi I sprained my wrist from a fall while skateboarding about 12-13 weeks ago and hurt TFCC as well as another ligament. Other ligament healed but just the TFCC on outside is still painful. It has gotten better and nearly have full range of motion, but still pain when writing for long periods of time. I have big hand-written exams in a week, do you have any tips to increase my writing speed and prevent pain when writing? Thanks very much
I just had a tfcc tear Dx by MRI after at least a year of wrist pain. Surgery was not recommended so I got a steroid injection. However PT wasn’t suggested. Thus why I came here. My question is: what is the goal of the exercises if the tear has been there for a long time? My personal goal is to do yoga again. But it scares me because of the pain in my wrist. I have 2 braces. One has several bars for stability whereas one just has a bar on the Palmer side. Is yoga safe with this injury and is it feasible with a brace?
I hurt mine from wear & tear as a dental assistant. I had a surgery preformed 6 years ago. However my wrist still bother me. Mostly while using a mouse and writing. I can’t assist anymore because of the pain, so I’m at the front desk. I am still in pain when I write and my handwriting has deteriorated.
Two nights ago I tried sightreading really hard piano pieces, despite not having played in a long time. Yesterday I went to work and started to notice ulnar pain that got worse as the day went on. If I reached for something and my hand bent towards the ulnar side, it hurt so much that I would wince. It only hurts if I move it a certain way. Can I use these exercises now, or should I wait for a while and just wear a brace for now?
I have a question whenever I move my wrist I hear a clicking sound from the Left side of my wrist(the pinky finger side of wrist) Please if any one of you know the solution to this problem please help me out. Thankyou
im taking cortisone injections now to treat my hand because i have a cut in TFCC... i wanna know after its done how many times per day or week to do the exercises ?? and how can i do push-ups again i think now its impossible plz respond me im so confused
its good but the worst thing i had done it was the cortisone shots.. just do streches and rehabilitation every day and putthe wrist support trying lift weights gradually every thing will be ok
I took the shots twice. Its getting better everytime i took. I can say my wrist recovered about %80. But still its sensitive than the other wrist. I wear wristband while workout.
about 80% its amaazing after workouts and rehabilitation it will be perfect... for me after the second shot it was good i took the third it made me like starting fro. zero i dont know what is the reason may be the doctor shot it with wrong position
@@mohamedgamal5467 its to important that injection must be done to the injury site. My doctor done the uncorrectly for the first time and it was undone. Now i am fine but i dont think it will heal completely. I have to protect it always for the rest of my life.
I had a partial tfcc tear in my right wrist from weight lifting and got an MRI, got a cortisone shot, and wore a cast for 6 weeks. I'm just now getting back into the gym with a wrist widget and wrist wrap but still have minor pain/discomfort with certain movements. Should I get it looked at again for possibly another cortisone shot or maybe surgery?
Michele Dodd I'm looking into it now, thank you! Also do you know if theres a higher success rate with prp injections compared to cortisone injections?
HTH 21 Plasma is what heals an injury and inflammation sends the signal to the body to begin healing of torn tissues we end up overriding that with antiinflammatories like Motrin and Steroid injections they don't heal they stop the healing and only provide pain relief which only allows you to keep over using the damaged body part making the injury worse.
HTH 21 Repeated Injections of steroids Can Affect Soft Tissue. Too many injections over a short period of time can cause damage to the tendons, ligaments, and articular cartilage at the injection site. For this reason I don't recommend them.
The video cuts as he is expaining the best ball to use at the end. Is he saying use the type his freind is holding and not a harder one ? Also should i use a spring type hand stength exercizer?
believe I have a TFCC. It hurts right under the pinkie like the TFCC do. It only hurts when I fully extend/stretch it vertically and horizontally. Do u think that means it's a self-fix or should I see a doctor. It have been hurting the same for 3 weeks now. I tiny but improvement I would say.
i have been suffering from wrist pain since two years and my both hands became so weak and i can't hold anything even holding my phone for less than a minute hurts !and my whole arms hurt as well. I have been diagnosed with tendonitis , carpel tunnel syndrome and golfers elbow and i have had physical therapy sessions but they were not helping at all and i also wear hand braces .. I don't know what else is there i could do ? pls help Thank you so much for your amazing videos.
Definitely go see a wrist specialist if you continue to have problems. See either a CHT (Certified Hand Therapist) or a hand surgeon. Many PT's and OT's and orthopedists are not specialists in wrist injuries and sometimes miss things. Plus there are a number of special considerations in wrist injuries depending on the involved tissues. These guys are fairly simplistic in their approach, and I do not agree with everything they said, although about 75% of it I agree with. I am a PT/CHT.
Hi there, can you elaborate on what you disagree with? I am freshly injured (3 weeks since the injury) and I'm still hurting with supination of the hand, and I have a weightlifting competition in 6 weeks or so, will I be able to make it?
Hi, i have tfcc tear and its been 1 yr. I have been injected with NSAID twice and it didnt help. I feel sore and stifness. Pain level 1-10 is at 3. Can i do the exercises you show on the video? Or should i wait few weeks?
As a result of a repetitive strain injury, I was diagnosed with TFCC in both wrists. I do not have any problems lifting heavy weights and the pain is very mild in both my wrists and base of my thumbs, but my wrists and thumbs both click and pop a lot. Do you know if my thumbs will be fixed by doing these exercises as well and not just fix my wrists only? Does TFCC affect the thumb as well? Thanks.
Im still adamant that my ulna is more prominent on both sides from excessive piano, they're often referred to as lollipop wrists and I'm self conscious of it
Here is a summary of the exercises mentioned in this video:
Wrist flex/extend - off end of table
Ulnar deviation motion
Radial deviation motion
Pronation & supination motion
Cross fiber massage
Flex/extend w/elastic
Ulnar/Radial deviation w/elastic
Pronation & supination - with hammer
Grip strengthening - with ball
last year I popped my ankle and found this channel and this year I injured my wrist and boom Im hear again😂
It happens to me too, atleast every other quarter🙃
Are you deaf before?
@Vincent have you been able to fix your issue?
Thank God I found the most famous physical therapists on internet! (Seriously though, I have been struggling with ulnar sided wrist pain for 3 or 4 years after a snowboarding accident, this has helped a lot)
hello same here, so this video helped even after 4 years of injury? That gives me hope since I have had it for 3 years, going to start these and hope it finally allows me to go back to gym
@@Rektxtgx yeah, my wrist is barely an issue now after doing a lot of these exercises and strengthening my forearms. As long as i dont go to heavy and focus on time under tension it doesn't flare up much anymore. Still a work in progress though.
@@Bobdafarmer that is good to hear and gives me hope, glad you have seen improvement with your wrist
thank you guys. I Brock my wrist 3 weeks ago from a fall just as you said in a classic fall..
these movements to help after a trip to the doctor are just what I was looking for
Here's what I found worked for me. The doctor gave me a cortisone and then put me right into therapy so that I would have a pain-free recovery process. For the most part it was occupational therapy but they Incorporated some strengthening that you would get in physical too. In the meantime I was wearing the wrist widget and trying to rest my injured hand as much as possible through bracing at night and using my non injured hand more. After 5 months I have been finally seeing progress.
Ive got a calf strain in 2021, this guys help me a lot. Now i have tfcc injury. So glad to see you!
My word you guys have helped my personal well-being thank you so much for all you do, also you have good humour.
Thanks from Canada.
Thank you for your help. I had surgery almost 2 months ago. My Dr. has allowed me to do my own PT for a month & I go back in 2 weeks. I am bound & determined to keep up with my own PT & not go to an actual PT clinic. Some of these excersises he did not mention, but some I have been working on already & you have given me insight to more. Thank you.
You guys have been so amazing with all of your contact! It's brought a lot of comfort to people like myself who deal with injuries due to combat sports. Your channel is fantastic you truly can fix anything with a hammer! LOL
Bob: Feel my hand
Brad: No
🤣🤣🤣
5:00 is when exercises start and then 7:50
I know I am quite off topic but does anybody know a good site to watch new movies online ?
@Howard Dominick try Flixzone. You can find it by googling :)
@Titus Abdiel definitely, been using flixzone for months myself =)
@Titus Abdiel thank you, I signed up and it seems to work :) Appreciate it!
@Howard Dominick Glad I could help =)
Bob and Brad. I've had the TFCC tear for 4 months and I'm doing your exercises. What I've found the Wrist Widget helps me to be able to do the exercises. Thank you for all your videos.
Can you send me a link for your wrist widget please ?
@@gotex6639 if you google wrist widget it will be the first thing that comes up as they own the name. Its a little strap piece with a gap for your ulna bone to sit in while it compresses the wrist.
you know you're at a certain age when you begin to binge "body needs strengthening" for the past 2 months on a daily bases.
Is it a good thing if ulnar tendon or ligament hurts a bit the next day after doing these exercises? Is that a sign of strengthening or renewed injury?
Update
Update please
Non-surgical wrist fracture here, i have an ulnar variance. The TFCC and ulnar styloid process is my center of limitation with grip, movement and strength. Been 7 weeks since the cast came off, and i have normal usage but I hit a painful limit from that area. Therapy helps overall but still painful ulnar nerve.
I am here third time in this year.. And all the hope and treatment i find here for my injuries is immense
I keep getting hurt so much😂
Update bro, still at hurt or gonna fully recovery?
@@protobelt9001 full recovery now... Hurts sometimes in very cold winters tho but anyways not much problem
@@yuppmanky i'm currently at 2weeks, then problem are still kinda hurt when doing lifting activities. Last ask, it's really helpfull the stretching that recommended in this video?
@@protobelt9001 Tbh it still kinda hurts when lifting weights sometimes but my wristpain improved after doing excercise mentioned. When you feel a harsh pain at a point then don't do stretching yet...try to relax your muscles. Another thing i did was applying hot bottle on my wrist...it helped qith inflammation
I wish I never wasted my time at the orthopedic office.. Your Help was more Useful than that place.
Same. Doctors didn’t do diddly squat except just be the gatekeeper for the physical therapists who were the real heroes for me.
Hi guys, I tore my tfc in basic training in 1987 from jumping down, from a standing position, To do a push up. In 2011 I had it repaired, but they ended up doing a wafer! My wrist still hurts! I am right handed and that is my bad wrist. I also had a cubital tunnel release in that same arm. I went thru a year and a half of OT. It will never be the same. Just had an arthoscope and it is torn in the middle of my tfc and I now have a ligament tear too. I am going to order your heat therapy, as cold hurts really bad
You guys are super helpful and so light hearted too!! Needed your vids for ulnar wrist pain and golfer’s elbow. Very grateful for the exercises and humor, thank you!
I don't recommend supination stretches or any strengthening until you have 60-65 lbs of stability. The last thing that returns with TFCC tears is loaded rotation. Make sure you test your pain free stability with a non digital scale before stretching and strengthening. Because the incidence of Extensor Carpi Ulnaris tendonitis and subluxation with TFCC tears, you definitely want to avoid wrist extension load until 100%. Nice infared splint!
wristwidget are you a certified hand specialist?
I am an Occupational Therapist and a retired certified hand therapist.
I Retired my CHT in 2015.....
I had a partial tfcc tear in my right wrist from weight lifting and got an MRI, got a cortisone shot, and wore a cast for 6 weeks. I'm just now getting back into the gym with a wrist widget and wrist wrap but still have minor pain/discomfort with certain movements. Should I get it looked at again for possibly another cortisone shot or maybe surgery?
@@huntert7236 Sorry to hear that! I have the same injury. How is your wrist now?
Thank you for making this video!!
You're welcome!
I will try these exercises in addition to my ergotherapy sessions( I still have problems which are lasting until today after carrying a heavy bag in summer 2020🥺)
I fell from my bicycle and landed as you demonstrated 5 years ago. Even till now, I cannot lift heavy things, otherwise it will be very painful for the next few days.
Please say you are lying. I injured myself 10 months ago and I cant wait to go back to the gym, I tried multiple times but I still cant do proper bicep curls
@@alexandregoncalves7482 As someone whos been through this injury.
The video is quite accurate. The recovery is just 3 simple steps - 1. rest 2. work on motion 3. work on grip strength.
You gotta be patient and not curl heavy wights while not fully recovered. patience is the key!
@@alexandregoncalves7482 bro same here it’s been 8 months. It’s really driving me crazy
@@jeremybarkan3149 it was a rough time, resting, and after awhile trying lifting and i never could, so i just quit in october, but in april i felt I should try again after months of not porposed efforts and not forcing anything, i started a gradual wrist/grip/forearm and stretches i found online, believe me, palm lifting was hell for me so i started this motion slow with a band, after 2 weeks i started putting more presure on the band, and after 1 month i felt i could started normal training again, forearm was strengten and i went for it, and it was fine!
This time, proper warm up and stretching, never forget!
June I got rotator cuff issues and been quiet since then, at least no more wrist problems
Ah, even though i can do alot I still feel they not 100% like before, but since i don't do tricky motions i'm alright, ask anything you want, and be patient!
@@jeremybarkan3149 doing the math, I fucked it up december 2019, and was "officially" fine in may 2020
17 months, dont lose hope buddy!
Excellent as usual, boys!
Thank you Bert and Ernie
Thanks for the information. ..it's helped me w my wrist sprain.
Great videos ...THE BEST I'VE SEEN !!!!
When will you decide surgery is the only option?
4:55 Exercises start here
I actually have a couple of tears in tfc still waiting for the orthopaedic surgeon to give me my options, broke both radius and ulnar when I was little
I do not see the warming wrist thermatext inferred product link you mentioned
Tried many things. Glad I found this video. The rubbing massage helped me a lot. Thanks so much.
does it hurt when you lift things?
@@alistair5309 Not really, it mainly hurt when I would have to bend my wrist or move it. For example when I had to wash my back in the shower. After rubbing it the way they showed it literally took a few days and it was gone. 🙂
@@alistair5309 Also what triggered the whole thing for me, was that I started to use a special computer mouse designed for ergonomics. It's basically a mouse that is sideways. The irony. I felt fine before using it. It ended up giving me the pain. I am back on a regular mouse now.
@@Universal.Gik this is two years late lol but I have that same problem it hurts to wash my back. Did these exercises help?
Very handy, thanks.
I think i have a mild irritation of my triangular fibro-cartilage complex structure. I only have pain by performing Ular deviation, but with weight and a lots of strength.
I got a little injury by doing a handstand with a weighted vest of 16 kilo extra on my body.
Did you get pain below your thumb area as well and clicking in your thumb?
@@robk9330 No. Only by trying to lift 10 kilo dumbell with my hand upside down.
lol i see what you did with the very "handy" wordplay
Picked up a thermotex 5 months after my TFCC repair and it doesn’t feel like it is doing shit. I’m about to return this sucker. Have been wearing it for a few days now for an hour at a time and my red rubber water bottle works better
I love your videos, please in the future make a video for all those people that have had knee replacements, you have many for strengthening, but make one for people that are a year out and have many of the same issues that you help with like tight hips and lower backs. Safe ways to stretch and strengthen, Thank You so much, Cristobal Pacheco
Love your videos, can you please do one with plantar fasciitis or heel spurs?
Where can I look into this infraed wrap/pouch?
Thank you so much for your videos.
Do you have any information for a SLAC wrist? (Scapholunate advanced collapse) I am not in great pain and trying to avoid PRC proximal row carpectomy surgery.
Will this also help for ulnar wrist pain? Thanks in advance!
Here are all related videos we have done on that that hopefully can help: www.youtube.com/@BobandBrad/search?query=ulnar%20wrist%20pain
i have 2 questions for the therapists please.
1- what does thinning of the central disc of the TFCC without focal defect mean? Is there a tear? Is there no tear? What does focal defect mean?
2- Is surgery required for this?
How did. you deal with it? Are you better?
@@gaggag6366 Go to a doctor...some random person online isn't going to get you better faster
I'm curious how often you would do these exercises. And how many sets/reps.
Was diagnosed with a tear in the ulna cartilage and possible ligament damage. MRI will show more. My question is. I don't have the normal sticky outie ulna at the wrist like normal people, am I the odd one out?. Both of my wrists have been like that ever since I can remember.
I had that injury during splitting wood, exactly 1 year ago and it took 5 months to heal 90%. I could perfectly work out after that even biceps curl, but now suddenly it came back, simply from carrying wood, I am like hell no...
So sorry to hear that. I hope you will get well soon
I hurt my wrist hammering wood 😭
These guys remind me The old TV show the Friendly Giant talking to his puppets the giraffe and the chicken. This is not an insult, I loved that show.
Link to the thermotex infra red pad? Don't see it under your favorite products thanks
Very informative. Thank you
Thank you,I had immediate relief...
Hi Bob and Bradley, Is there a video for Ulnar wrist pain. I've had this pain for 30 year through DIY manual tools usage. Ps. The pain is in the wrist on the thumb side
so regarding age related degeneration of the ligament or fibrocartilage complex, is 40 or 41 the starting age for that? I got TFCC in my early 40s and I am 42 now. I am female. I do not remember injuring my hand but I have carried heavy things with my hands all my life, and even in my regular daily exercise, I have lifted up heavy weight tools. I weigh 48 KGs, and I am 152 cm. I was diagnosed with TFCC after MRI, last year, after suffering from pain for almost a year and half which first started with tendonitis of my right hand with fluid retention around my wrist, and then after physiotherapy and care and a tennis elbow wrist support, temporarily I healed, but was dependent on the elbow brace, for more than a year and pain was coming and going, with inflammation and finally last year the specialist that finally got surprised why I was not healing totally, sent me for MRI and TFCC was the result. I wonder how the tendonitis converted into TFCC or what is there indeed, that the orthopedic doctor does not tell me straightforward
How do you know if you need surgery for this injury. I hurt mine boxing and it’s been 3 weeks. It has gotten better but twisting motions hurt still and I don’t know if it will heal by it self
Sept 2021 link for brace no longer works.
I found one on Amazon.
Hi everyone. I broke my R ulnar from a fall (cleaning my kitchen floor on my day off work😥). I’ll see Orthopedic this am. What is recovery time for this type injury?
My wrist injury was 6 weeks ago and I ignored it. But in 2+ months I can get hand therapy. Meanwhile... It's freezing up and arm aches. It is often re-injured because all digits were hyperextended. I just got a splint.
I can get a 1-inch deviation, but no problem with pronation or supination. Any suggestions?
wheres the link to the wrist unit mentioned in the video?
I have this injury. It's been 2 months now and doesn't seem to be getting better. Im still going hard in the gym doing exercises in neutral grip that don't hurt and wearing a brace all the other times. What a complete pain in the ass this is I can't believe how long this is taking to heal. I also found massage and stretching to have no benefit and honestly might make it worse.
It's been keeping me in stress not being able to workout cause of it. It's the nastiest injury. Been a month, a slight improvement
Did it heal
Hey man I would like to know if you still have pain! I injured my left hand TFCC and wow, here I am with my right hand TFCC hurting so I need tips again
@@albertdelgado9002 It eventually healed but it probably took 4 months total. I have a feeling I was aggravating it by doing pull and carry exercises. If you want it to heal the fastest your best bet is probably keep it in a brace and don’t lift heavy with it for a while.
@@Irefuselol are push-ups and pull-ups and handstands fine to do? I have the same problem
My wrist clicks when I do the arm on table, hand move up and down ROM exercise… is that bad? Should I not do it? No pain… but who knows if there will be tomorrow
For context, no surgery, injury was from combo of repeated falls snowboarding and overuse climbing. Has been left to rest for a long time and pain is gone unless I climb hard again
WHAT A SYMPATHETİC TEACHERS YOU ARE,I LİKE YOU VERY MUCH İNDEED
It's been 8 weeks of rest and still hurting. All the symptoms of tfcc injury. What should I do?
Matthew Adams are you good now? If not you need to get to a doctor
???
Rotation moves does hurt? I have tfcc tear too. I might have several advice for you.
@@kerimsmoviehighlights hello . I had my surgery 7 weeks ago. Now time to exercise or physiotherapy. Bc of corona virus I cant go for physiotherapy. Dr suggest me exercises. I m facing too much pain in my whole arm and shoulder. I can't rotate or any other move. Plz guide me what can i do?
@@aaaisssakhalid4 7 weeks too short to tell something. I guess you had major tear. Take your time for few weeks. Do your exercise slowly. Its very hard process but dont give up you'll be fine.
is focused shockwave can help for tfcc ? thanks
I got this from incorrectly flying into handstand push-ups and diamonds push-ups.
This sucks because I was making really good progress!!
Thank you for this video. My wrist was shattered in a car accident 2 years ago now and still pain in wrist. Doctors here say there's nothing wrong. I tried the wrist widget last night and the pain eased up and so today I'm learning your exercises. But I'm a sports person, so what CAN I still do? I've no doctor here in Turkey who can ask for help from.
I got sports injury last year and in my 2 MRI DOCTOR SAID NO SIGN BUT I FEEL PAIN
I have a TFCC injury. My hand on the ulna side has moved a little, the pisiform is more marked (like a bump on the palm of the hand). consequently, the extensor carpal ulnar tendon is in conflict with the ulna when I supinate my hand.
When my ligaments heal, I'm afraid my hand will not straighten out.
There may be an orthosis that keeps the hand in a normal position during the healing phase. I would like some advices please.
@Mr pewpeppa Lavo
I have made a CT arthrography and an MRI which just showed the fovea a little damaged. But I attribute the pain and strain of the ligaments causing a conflict somewhere in the ECU tendon. No real improvement.
Any Bodywork Therapists see this? Is the Thermatex heating pad better than the Thermophore heating pad by Battlecreek? I've been an LMT for 17 years & was told about the Thermophore heating pad in Massage School & would like to know if Thermatex is better. I love my Thermophore by the way for it's deep penetrating heat! Regardless if there's one even better I'm all ears. Is Thermatex the correct spelling for it?
Will these exercises help if you have a fraying peripheral triangular fibrocartilage complex? I saw a surgeon and he didn’t recommend surgery or PT...
Mine doesn’t hurt unless i do some kind of stuff that involves twisting my wrist. I box and it sucks that I can’t throw uppercuts with my right hand.
I am trying to avoid Unlar shortening. My wrist is clicking and they said it is because of a fracture to the ECU provoked by a positive ulnar bone? Can I use excersices to repair the joint?
I have this exact problem since May 2017. Had exrays and went to an orthopedic doctor. Says it’s arthritis. I have splinted, iced, heating pad, stretched, massaged and weeks of ibuprofen. It is about back to 70 percent. I don’t think there is a self cure. I have not had cortisone shots.
thx. where is link to the heated brace?
What's going on when you feel pain in your wrist and the top of your hand just above your wrist when you put pressure on an open palm, such as during a push up? I have to put my right hand in a fist or around a dumbbell to do push-ups because I can't put any pressure on my open palm, even just holding my weight in a plank. I suspect this is from an old bench press injury.
Brad reminds me of Buddy from the Dick Van Dyke show 😂
I have pain in my pinky joint which links fingers to palm. I think that pain is from TFCC tear. what exercise should I do for it?
When I push on ulna bone it hurts and feels sprained all across my wrist and by by thumb on the dorsal bit I think we might have found my problem I'm now sure I will try these. It feels bruised and sprained and feels like I got circulation problem I'm not sure.
Better??
I am a boxer I have tfcc doctor say after surgery you don't play boxing so you tell me please i play or not
U ok now
Don't play. Live a normal life...
I have had a TFCC repair 4 months ago and have an anchor in it and a titanium plate in my wrist to repair a fracture. Is it ok to use the Thermotex infrared heating pad to warm up my forearm before my hammer stretches?
Yes, it is OK to use heat after 6-8 weeks post- surgery if you do not have swelling or increased pain with the heat.
Thanks guys
Is it possible to recovery. If it's complete tears. Like my injured ?
Great video as always. I would have a question if possible. TFCC is suspected in MRI, but there is no significant pain when the places you show in the video are pressed during the manual examination. In this case, is TFCC diagnosis still correct?
I’d love to know because I’m the same
Hi I sprained my wrist from a fall while skateboarding about 12-13 weeks ago and hurt TFCC as well as another ligament. Other ligament healed but just the TFCC on outside is still painful. It has gotten better and nearly have full range of motion, but still pain when writing for long periods of time. I have big hand-written exams in a week, do you have any tips to increase my writing speed and prevent pain when writing? Thanks very much
I just had a tfcc tear Dx by MRI after at least a year of wrist pain. Surgery was not recommended so I got a steroid injection. However PT wasn’t suggested. Thus why I came here. My question is: what is the goal of the exercises if the tear has been there for a long time? My personal goal is to do yoga again. But it scares me because of the pain in my wrist. I have 2 braces. One has several bars for stability whereas one just has a bar on the Palmer side. Is yoga safe with this injury and is it feasible with a brace?
I hurt mine from wear & tear as a dental assistant. I had a surgery preformed 6 years ago. However my wrist still bother me. Mostly while using a mouse and writing. I can’t assist anymore because of the pain, so I’m at the front desk. I am still in pain when I write and my handwriting has deteriorated.
So sorry to hear that. I have the same sxs...it has been difficult to write my own name at times.
Can tfcc injury heal itself?
Two nights ago I tried sightreading really hard piano pieces, despite not having played in a long time. Yesterday I went to work and started to notice ulnar pain that got worse as the day went on. If I reached for something and my hand bent towards the ulnar side, it hurt so much that I would wince. It only hurts if I move it a certain way. Can I use these exercises now, or should I wait for a while and just wear a brace for now?
What if the simple exercises cause pain and a warmth in the injured area?
When to start with the supination and pronation with hammer
Are u ok now bro
I have a question whenever I move my wrist I hear a clicking sound from the
Left side of my wrist(the pinky finger side of wrist) Please if any one of you know the solution to this problem please help me out. Thankyou
Me too.... following
Are u okk now brother
im taking cortisone injections now to treat my hand because i have a cut in TFCC... i wanna know after its done how many times per day or week to do the exercises ?? and how can i do push-ups again i think now its impossible plz respond me im so confused
How is it now? Have you recovered?
its good but the worst thing i had done it was the cortisone shots.. just do streches and rehabilitation every day and putthe wrist support trying lift weights gradually every thing will be ok
I took the shots twice. Its getting better everytime i took. I can say my wrist recovered about %80. But still its sensitive than the other wrist. I wear wristband while workout.
about 80% its amaazing after workouts and rehabilitation it will be perfect... for me after the second shot it was good i took the third it made me like starting fro. zero i dont know what is the reason may be the doctor shot it with wrong position
@@mohamedgamal5467 its to important that injection must be done to the injury site. My doctor done the uncorrectly for the first time and it was undone. Now i am fine but i dont think it will heal completely. I have to protect it always for the rest of my life.
Very nice
I had a partial tfcc tear in my right wrist from weight lifting and got an MRI, got a cortisone shot, and wore a cast for 6 weeks. I'm just now getting back into the gym with a wrist widget and wrist wrap but still have minor pain/discomfort with certain movements. Should I get it looked at again for possibly another cortisone shot or maybe surgery?
Matt Lamb thanks, I'm getting it looked at again soon anyways just to make sure its on the right track
HTH 21 Look into PRP plasma injection to heal it or prolothearpy
Michele Dodd I'm looking into it now, thank you! Also do you know if theres a higher success rate with prp injections compared to cortisone injections?
HTH 21 Plasma is what heals an injury and inflammation sends the signal to the body to begin healing of torn tissues we end up overriding that with antiinflammatories like Motrin and Steroid injections they don't heal they stop the healing and only provide pain relief which only allows you to keep over using the damaged body part making the injury worse.
HTH 21 Repeated Injections of steroids Can Affect Soft Tissue. Too many injections over a short period of time can cause damage to the tendons, ligaments, and articular cartilage at the injection site. For this reason I don't recommend them.
The video cuts as he is expaining the best ball to use at the end. Is he saying use the type his freind is holding and not a harder one ? Also should i use a spring type hand stength exercizer?
I use a silicon egg thing
If you have full thickness tear should you still do PT?
You need surgery for that
believe I have a TFCC. It hurts right under the pinkie like the TFCC do. It only hurts when I fully extend/stretch it vertically and horizontally. Do u think that means it's a self-fix or should I see a doctor. It have been hurting the same for 3 weeks now. I tiny but improvement I would say.
Are u ok now?
@@aaryantyagi108 almost
@@andreaswahlgren4327 brother how nd what did u do plz help me plz
@@aaryantyagi108 Time and exercise helped. Look up tfcc rehab on youtube
@@aaryantyagi108 Going to see a doctor would be a great start.
Is swimming ok? I didn't have surgery and currently using braces but I'm looking for ways to exercise other than running. Thank you
Bro what with your tfcc now?
My pain is on the thumb side?
i have been suffering from wrist pain since two years and my both hands became so weak and i can't hold anything even holding my phone for less than a minute hurts !and my whole arms hurt as well. I have been diagnosed with tendonitis , carpel tunnel syndrome and golfers elbow and i have had physical therapy sessions but they were not helping at all and i also wear hand braces .. I don't know what else is there i could do ? pls help
Thank you so much for your amazing videos.
Chom Poo you should try seeing a certified hand therapist. What state are you located in?
Look into PRP plasma injection to heal it
Definitely go see a wrist specialist if you continue to have problems. See either a CHT (Certified Hand Therapist) or a hand surgeon. Many PT's and OT's and orthopedists are not specialists in wrist injuries and sometimes miss things. Plus there are a number of special considerations in wrist injuries depending on the involved tissues. These guys are fairly simplistic in their approach, and I do not agree with everything they said, although about 75% of it I agree with. I am a PT/CHT.
Hi there, can you elaborate on what you disagree with? I am freshly injured (3 weeks since the injury) and I'm still hurting with supination of the hand, and I have a weightlifting competition in 6 weeks or so, will I be able to make it?
Hi, i have tfcc tear and its been 1 yr. I have been injected with NSAID twice and it didnt help. I feel sore and stifness. Pain level 1-10 is at 3. Can i do the exercises you show on the video? Or should i wait few weeks?
A year is more than enough time. Do the PT. NSAIDs and steroids are useless and sometimes make you worse.
As a result of a repetitive strain injury, I was diagnosed with TFCC in both wrists. I do not have any problems lifting heavy weights and the pain is very mild in both my wrists and base of my thumbs, but my wrists and thumbs both click and pop a lot. Do you know if my thumbs will be fixed by doing these exercises as well and not just fix my wrists only? Does TFCC affect the thumb as well? Thanks.
Did it heal ,?
Because my wrist click and pop
@@zain_bk Go to a doctor. Some random person online can't get you better faster.
Right Bob? Sure Brad.
Is it possible to recovery. If it's complete tears. Like my case ?
any luck?
No. Complete tears require surgery
I am sitting here for a reason, Bob ; )
Im still adamant that my ulna is more prominent on both sides from excessive piano, they're often referred to as lollipop wrists and I'm self conscious of it
I get a clicking sound if I do excersise but doesn't hurt what does that mean?
And should I still continue excersise if it's clicking?
It is like a popping sound? I get that as well. It doesn’t necessarily hurt but it’s kind of alarming lol
Likely a ECU subluxation which is in a similar area to a TFCC tear.