Wrist Pain during Push Ups/ handstands FIXED in 7 minutes!! | Physiotherapy |Physio Evangelist
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- เผยแพร่เมื่อ 16 ต.ค. 2024
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Video intro credit to Logan Paul, may Vine rest in peace
There are tons of videos out there giving advice on how to reduce the pain when performing the activity, like engaging your fingers or lat mobility and what not. Those are good, and might just be the solution to your problem. However in this video we are going to look at what could be happening in your wrist itself and how to deal with it.
Before I explain what those conditions mean, lets look at how a perfect wrist moves in wrist extension activities.
These bones, called the scaphoid and lunate are 2 bones in the wrist responsible for a lot of the stability in the wrist. To palpate for the scaphoid, this thing that sticks out, and the bone you feel inside this triangle youre now holding your scaphoid, the bone next to that would be the lunate. When we extend our wrist, the 2 bones turn to face up and then glides downwards. If the wrist continues into slight radial deviation, these bones then turn to face the radial or thumb side and glide towards the ulnar or pinky side. Muscles that lend stability to these 2 bones during wrist extension and radial deviation are abductor pollicis longus APL, extensor carpi radialis longus ECRL and flexor carpi ulnaris FCU. They work to supinate the midcarpal bones tightening the volar scaphoid-distal row stabilising the scaphoid.
Occult dorsal ganglion cyst - Occult means hidden, dorsal means back of the wrist, ganglion in this case means an abnormal NON cancerous swelling on the ligament, and cyst means a sac containing liquid. So basically a hidden water balloon in the back of your wrist. Although sometimes, ganglion cysts can be visible.
How is this tested?
Finger extension test. Hold your wrist in a flexed position, actively push or extend your ring and middle finger against resistance, this loads the radiocarpal joint, if it reproduces your pain, then it is a positive test and there is a high chance that you have an occult dorsal ganglion cyst causing your wrist pain.
The second on the list was scapholunate ligament partial tear or attenuation. Scapho-lunate refers to the joint between these 2 bones, ligament connects bone to bone, partial tear is when the ligament is injured, possibly from trauma, attenuation means the ligament has over stretched and is loose, no longer giving the joint sufficient stability. Which will affect the perfect movement of the wrist bones, and potentially cause pain during wrist extension.
To test for this, we do the watsons test.
Treatment
Treatment. Our goal is to help the wrist bones move correctly during wrist extension and improve stability. That is to help the scaphoid and lunate bones face up while gliding downwards towards the palm. Second would be to use the tendons to stabilise, specifically the flexor carpi radialis, extensor carpi radialis longus, flexor carpi ulnaris and abductor pollicis longus. These tendons essentially stabilise the scapho-lunate joint and do this motion, the dart throwing motion.
So, to help the bones move properly, get some rigid tape, tape the scaphoid and lunate down, helping it glide down. Then to stabilise with exercise, get either a long PVC pipe, a hammer or a light weight. Rest your arm on a surface, then do this motion as I showed before. Start light and in shorter ranges. As it gets easier with time, you can give it more challenge and increase range, bringing the weight lower.
You will feel these muscles along your radius working. This exercise is to be done 2-3 sets, 6reps. Every 2nd day, meaning 48 hours in between each session. For this is the time required for a tendon to recover.
Then, whenever you are not doing the exercise, you can put a wrist brace on, allowing the wrist to heal in a stress free environment. You can do this for 2 - 6 weeks.
Then you can start doing some proprioceptive work. That would be to throw and catch balls, or catch a weighted bag like this, then progress to doing it with your eyes closed.
For problem 1, an occult dorsal ganglion cyst, aka the water balloon, you can consider seeing a doctor to get your wrist aspirated. That's where the doctor sticks a fine needle into your cyst and pulls the liquid out.
For problem 2, an attenuated or damaged scapholunate ligament, you can see a physiotherapist to receive shockwave therapy. Shockwave therapy works to cause inflammation in the ligament, resulting in laying down of collagen fibres, hence increasing the load capacity or stability of the ligament. After you have done these, you can still do the rehab I have suggested above to further rehab your wrist.
After watching your video, my wrist pain is gone! But after doing the exercises.... my shoulder dislocated.
Dang, need to make a shoulder video now
@@physioevangelist 😂
😄
😂
@@physioevangelistinfinite money glitch
i like how u always use literature to back up your vids!! we love evidence based practice
Exactly!
Yo that's crazy 🤪
“We”
Bro... I've searched all of youtube for this type of information. Real science backed information. Thank you.
Yeap. People have done the research, I just present it in an entertaining form.
Love your detailed (and not too detailed) explanation of the problem that my physiotherapist did not have the time to do. Thank you.
You're welcome! We should make time to explain where necessary!
Love your videos man. Thank you so much for making them. Also ur humor is amazing 🤣
My pleasure, and appreciate it 😆
Amazing content . Coming from a masters in sports physio. This helps people more than standard exercises out there
You have created a great channel. Informative content. Great examples and explanations and references. Hands on demonstrations. Simple but effective branding. You got it! Please post more often. Don’t worry about it.
Haha! Don't worry about it exactly
It would appear that your advice has helped more than any of the other videos I have seen. Thank you.
Franklin speaking, I truly enjoy this video and would say that your explanation is just the best and straight forward
Trust me this guy fixed my wrist pain in just 2 weeks
PS: I was suffering since months
Thank you for your kind words, and happy to help!
Same, I watched the tfcc video amazing 👏
Very helpful video that has helped me home in on what I believe is an issue with my scapholunate ligament that I've been suffering with for almost 20 years. Thank you!
Any iimprovements after the video?
Welcome!
superb explanation for this seventy year old . Many thanks !
Thank you!!! I will try these. My wrist won't heal. Can't wait to see something about the knees. I have had pain inside my knee, you feel it more inside the knee cap. Cheers!
Inside the knee cap? Could be cartilage irritation. I made one on knees but not exactly that
Great information and I love your humor.
procrastination from doing push up because I feel pain , oh will back to it pain of discipline rather than the pain of regret
Always quality videos. Thanks!
Haha thanks! Love your support
Quality
❤❤
Love the video man this really gonna help.
Lol the grandfather in the background 😂
😂😂 glad you spotted my granddad 😂 don't know how many people did
@@physioevangelist yeah I too
Brother you are just awesome!
I had an MRI which read that I had degenerative cystic changes of the lunate. What exactly does this mean? From my own research it means that one of my eight carpal bones has deterioration. Is this often the case?
What a great video... My doctor adviced me the same thing that u told in the video.. I wore that wrist bandage for 3 weeks... And it was gone totally but still i can feel a little pain when i try to put my body weight in my wrists.
Wrist arthrokinematics and strengthen
Hi Bro.I have pain when i supinate my wrist, at the ulna bone that side. Now i did circulate my wrist clock wise and anti clock wise. Then do it close fist. Then gradually stretching it. After doing all the stretching. My wrist feel better, 90% pain free. But after and 1-2 hour. The pain come back again.
Push up is out of the question right.
What can i do ? Do i still continue stretching multiple time? Or just leave it .
Try the triquetrum relocation test and see if it improves the pain
Same! This video helped me so much!
I enjoyed watching very much👍And the begining part of the video so "Ying"!
Hahahaha, thx bro
Love this content
This is a very strange channel lmao the intros just get me every time
Brilliant! You explain everything so clearly!
Glad you think so! They don't call me explainasaurus for nothing!
Kidding noone calls me that
Hi! Thanks for your informative video. I suffered an injury exactly a year ago and recently got an MRI done; I have a dorsal ganglion cyst AND a partial scapholunate ligament tear. Can the ligament heal itself overtime? Or does doing these exercises just strengthen the muscles around the bones to stabilize? Will I be able to go to the gym again?
Thanks you
Yeap! Stabilise. Gain mobility and control in different ranges. Focus on each movement. You'll be back in the gym
The video is good, but the music is too loud.
Appreciate the feedback bro
I had a routine of waking up going to my computer Playing Minecraft for 12 hours a day eating junk food as a primary source of food drank soda so I did this for probably close to two years straight I was fat lazy didn't want to do anything now my I have improved my body tremendously alltho I can't deal with my rist pain anymore it sucks anyone who plays games all day do some rist exercises so this doesn't happen to you and anyone who reads this have a great day ✌️
Hey man, you'll be surprised. A lot of people get stuck in ruts. It's good that u improved your body and life, its admirable and it takes a lot of effort.
What about the third condition, the dorsal carpal capsulities? Is there a test you can make to spot it an more important, how do you treat it? Would be very thankful for a response
Awesome Video my man! I'm using the information for a group project we have to do for our physiotherapy study :)
Oh wow 😂😂😂 that's a lot of pressure on my video
Love this! Helped thanks!!
I suffer from ganglion cysts in both of my wrists but my left wrist has been significantly weaker, limited mobility, and prone to constant ganglion cysts to form after intense stress. I'm definitely going to try the exercise and hope the mobility gets better. Thanks for also including the science behind it so I understand what is happening!
Yeap! Happy to help
This was very helpful. Thanks for sharing. 👍🏻👍🏻
Very welcome!
Thank you again
Why is my wrist always making cracking noises feels pain and seems week pinky side under bone! Cheers bro
Same. found any fix
Could be several reasons. Could be unstable joint
Frist time I see one of your vídeos. It was helpful. i have a cyst on my wrist. the cyst is not visible and is in the middle of the bones (horizontally). and measures 29mm or 1.18in. it's completely impossible for me to try to do any pushups. i will try the exercises. Thnks
Welcome!
I injured my left wrist at cheer and the pinky side of my wrist hurts when i twist it inwards (towards my thumb), what is the problem causing this pain and how to deal with it? Love your videos keep it up;)
I would go see your doctor. I have a ganglion cyst. Hope you feel better.
❤️❤️
This was very informative and your jokes are funny. Liked and subscribed!
AMAZING video, well made, very clear.. 10/10
Thank you! Amazing comment 10/10
Hey it looks like you never commented on the third cause; dorsal carpal capsulitis which is what I believe I have..
I was wondering that too - pretty sure that's my issue as well
What's the exercise for ganglion hidden cysts
U r the only one on u tube who talked about hidden ganglion cysts
I was an avid writer and painter for years, easily writing thousands of words a day and drawing in my free time, which was always, since I was very young. Now I get wrist pain with even a bit of writing for college classes and worry about trying weight lifting and calisthenics. I am very excited for my new project (I go on and off exercise projects as the seasons go 😅) but I don’t want to hurt myself 🙃
Sir, I tried to do this "test" on myself (one-handed) and there was a big *pop* so that explains my increasing wrist pain over the last year 🥲 Glad I figured this out now and can make changes before I give myself arthritis!
Hello, i had ligament injury on 3 months back so i had that brace for 2 weeks but i didn't do any physiology yet like this video showing, can it be helpful to do now ?
Yea man, start now
Nice, I had the dame issue
Better now
You’ve put so much effort making this video and it’s been really helpful thanks a lot man. Love from UK.
Thank you so much. This is the first I’ve been told about this stuff
Yea man, good stuff.
Amazing video !!!
Thank you! A lot of hours put into it. Glad to see people like you benefitting from it
🤌🤌
did these exercises help anyone who had two tests failed?
is this only on the back side? my wrist palm is more on the front side, bottom of the palm around the scaphoid and lunate.
Hello Physio Evangelist I have dorsal radio ulnar ligament teae, do you have exercise for it?
What if the ganglion cyst test, inflict pain with the index finger, but not with Middle and ring finger?
All the tree cause pain for me
Get it sucked out! By a professional
thank u I can feel instant relief
i have 2nd type of injury.....your video was helpful
please upload more.
love from India ♥️
i am having dorsal wrist ganglion... have you treated ypur problem than please help
Thank you! Love from Malaysia ❤️❤️
Through playing a lot of tennis at a high level, slowly my wrist started to hurt when in extension. I have rested it for about 6 weeks but it still hurts in full extension when pressure is applied. I'm reluctant to pay for an MRI. Shall I put the support back on and do the exercises? Thanks 👍
My Ulna bone is getting worse, they wanted to put 3 braces in my wrist/hand but I decided not to and had 3 casts of plaster then 3 of fibreglass and they asked me to do some movements which I did but in pain and said it's ok and they said I'm lucky but says on paper here after last cast I get intensive physio which I ain't had or heard of.
Nice Malaysia shirt, I have the same one 😊
I tried to do tricep exercises with a 10 pd, without a warm up, and stupidly I loosely grabbed the weight and I overstrained my wrists, on top of an injury that was a few years ago. I always wear wrist wraps too, but I felt confident in my workout progression. It's day 4 today, feels better but a bit swollen and tender when squeezing balls or doing push ups. I wrap them, ice them and do a few extensions and wrist movements...how long should this last? Should I go back to my light dumb bells in a week?
I have a visible ganglion cyst on the back of my wrist, it makes it impossible to do pushups, i haven’t been able to do the workout routines i want because of this
Is that your grandpa staring inthe backgroung at 6:13 ? 😄
🤣🤣 it is
I think I might have the second issue.
But the only difference is I feel a small bump on the other side like a cyst.
What should I know before consulting a doc?
Bro what did you doc say , I also have same prblm
I have wrist pain and when i do these wrist exercises way to often it hurts my wrist so i might have to try doing it this way 1 Session every 2 days but i feel like i wouldnt get much done and my wrist will stay like this forever 😕
could you make a video on carple tunnle and trigger fingur pllease
Oh that'll interesting
I have a complete scapholunate tear. Would these exercises work for me or should I get surgery?
Not sure what my issue is but I can't do press ups or put any weight on my hand as it feels like it's gonna pop off my wrist.
I have the cysts in both of my wrists, possibly from planche push ups and walking on my hands a lot. They have been horrible and have popped and returned. I will try to exercise harder targeting these muscles. The main issue I have is that the cyst is in the way of pulling my fingers back and I have very little range of motion.
Does a small scapholunate ligament tear due to tennis heals ? Here in SG orthopedic surgeons say that it doesn't and surgery is must.
Small ligament tears do heal. Brace it to make sure it heals well
Full ruptures don't and require surgery
@@physioevangelist Thank you for the information. Your video is the most correct & practical,I have noticed.
@@physioevangelist I have the same injury. It's been two months now and it isn't fully healed. Shall I pay for an MRI scan?
Man, I self-checked myself using the watson's (it's possible, trust me) on both wrist and, in the left one, the scaphoid dislocated; in the right one, the lunate popped HARD (right handed, my right wrist doesnt have the same extensor ROM as left one and I'm always injuring it, doctor said that my tendons over the scaphoid are the only thing overlaxed on my body)
Now I know a little bit more about my wrist
Hi. I am in case 2: scapholunate legament
I can pull up and push up with fist pose comfortablely. But whenever I finish my workout, after 1 to 2 hour. I feel pain like case 2. So:
Can I still do excersises which not cause pain during my progression?
Can scapholunate ligament( lv1,lv2) heal without surgery?
Just believe me... Your pain will be gone... I had the same problem as yours and i thought only surgery is an option but use wrist bandage for almost all day for at least 2 weeks and don't use the affected wrist hand for any work...forget it's even part of ur body . Don't do any wrist movement or exercise for 2 weeks... Even if u want to check that if pain is still there or not... Just wait for 10 days then your pain will be almost gone
Then u can use that pillow exercise as shown in the videi
I have pain along then ulnar and mid forearm.. this can be felt on the boney parts if the wrist also.. how can i get rid, it is felt during any barbell workout or dips or lateral raises.
I have ganglion cyst just below the palm I can't even do push ups now, I am doing knuckle pushups only
I have same problem, how are feeling now ?
same here, im going to get operated, i hope it will heal and be fine after that
@@kimuhumad6594 sorry for late reply I had exams, I am fine now thanks to the oil. Hope you are also well, take care as our veins and arteries are there.
@@thedon1262 all the best bro. Take care
which oil ??? @@SurajThakare0
Can I workout during my physiotherapy or do I need to wait between 2 and 6 weeks to workout again ?
Thank you from india
Welcome from Malaysia!
Thumbs up for the flip flop 🤣
😆😆😆 flip flop for dayss
Hahahaha your content and your humor are very good 👍
Thank you! U too 😂
Im impressed. You are awesome
No, YOU are awesome
@@physioevangelist seriously, your videos got it all. Science, humor, animations and good cutting. You are awesome. How can I support your work? I'm a physiotherapist from Germany and good videos are kinda rare here.
Hi bro usually how much it cost range to treat this at ur centre ? Im staying nearby only.
Hey bro, it's 200 for a more complicated case and 120 for a less complicated one that requires less than an hr
My wrist pain demotivate me to stop Gim 😥😥😥
That's terrible! Let me treat you
@@physioevangelist Yes please tell me how??? It's hurting since years. And this is the first time I think I have some idea of what is actually happening after watching the video.
I had a TFCC tear at the wrist...my push ups don't feel the same anymore T_T I can feel the bone against each other while doing a push up...despite ligaments connected already...always with wristbands when working out...
Ligaments connected? How do u know?
Get your muscles activating, especially flexor pollicis longus
Oh, correction...ligaments repaired...bones connected without the ulnar bone flipping up and down again...had an MRI to refer to to know on the healing journey....
Actually I have bone coming out
Is it normal??
What?
Bhai mera bhi wrist ka bahar aata h lagta h normal h 😑but kabhi kabhi dard karta h jab pushup karta hu waha koi pani nhi bhara h na kuch bas halka sa bahar aata h
Perfectly normal
@@itz_viper3110 same is i am facing , and i have been to a specialist and he told me that its a ganglion cyst but i am not sure is he right or not bcoz it doesn't looks like that , its just like urs , looks like some bone is a little out
@@ssssingla2558 same here .. but how to solve?
keep going my friend!
Thank you appreciate you! ❤️
Why is it that before I could do them without any problem but nowadays i feel a pain in my right wrist when I do it
You might have a hidden Ganglion Cyst caused by repetetive stress. They can be detected with MRI and Ultra Sound but not with x-ray.
@@richardgreenwood6474I have this in my left hand and it’s really affecting me in the gym. Is there a way to improve this that’s not invasive surgery?
LOL at Yeye at 6:23
Ikr haha
Haha he be like, crazy kids these days
PLZZ make a video for knee ligament
Which ligament ?
@@physioevangelist leave ligament , first of all sir please make video for groin pain .... I'm very bothering
I have pain on ulna divination and extention please help.
I have 1st injury and I'm not able to do push ups because it hurts
How is it now?
First!
Second
@6:14
When you see it🤣🤣
I can't believe you're the only one who saw that!?
Worked amazing for me :D
can you set this video with turkish subtitles bro
the wrist pain hurts me every other month
same, what did you do?
Great video from greece
❤️❤️ love greece
Outstanding
grandpa in the background be like " is he alright ? or should i take him to psychiatrist ?"😆😄. jk
Your videos are very usdful
Thanks!
I fixed this by doing push ups on my fists for a couple months to strengthen the wrist joints
Didn't it hurt ur wrists?
I have wrist pain in my right wrist but that’s because I have a ganglion cyst
Hi, thanks for a nice video. Would you please recommend a type of wrist support to the scapholunate partial tear stabilisation?
I'm not a medical professional, but the manuLoc by Bauerfeind has provided the best wrist support for my partial scapholunate tear.
@@janaesherry2708 thank you for your advice 🙂
Yea man, any type that has a thumb support and a strap
@@janaesherry2708 thank you!
bold of you to assume i can do a push up
My deepest apologies. I make an ass of you and me
Weak
@@physioevangelist 🙂
Can they remove a ganglion?
I also have ganglion cyst 😔
U can stabilise the wrist so that it doesn't form again
@@physioevangelist Sometimes it comes back but I have been working hard for the past 3 months without too many issues. If I feel it coming on I start treating it again. Nice video very helpful
@@sk8rdaniel what you do with it? I had surgery but its growing back again...😒
@@sk8rdaniel how do you treat it
6:15 remind me of my grandpa caught me doing some silly staffs😂
I’m almost choke and realize what he meant when he said that “studies made people goes loco these days
Let them be outside more”
I was having wrist pain due to ganglion cyst. I met the orthopedic doctor two times in aster clinic, dubai. I took first time x-ray second time ultra sound. He has given physiotherapy total 10 sessions with tablets and gel. Still having pain. Then the doctor said I will give you 5 more sessions physiotherapy, if not cured, we have to open (surgery). I didn't go again. Fortunately, I sprayed deep heet spray on the wrist. The pain is gone now...
Scammest dr 😂
What deep heat spray ? Did it really make your cyst gone away ?
@@One.punchman yes.. really
The orthopedic doctor I went to said that they can't be cured cause once the pipeline has formed it cannot be closed, the cyst can shrink or grow depending on hand usage and just gave pain relief oil and when asked can we remove it surgically he said yes but I don't recommend it because even if you remove it, since there's leakage pipeline, it will occur again. If the pain exceeds we will proceed with surgery but don't do anything that'll lead to that stage. So now I can only do knuckle pushups
He said pain is gone not the cyst, the cyst may shrink but will not totally disappear 😔