Buy a printable worksheet with the TFCC Tear Exercises & Stretches in this video here: www.askdoctorjo.com/buy-tfcc-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Hi Doctor Jo! Wanted to write this comment for a while but didn't have enough time lately. Anyway, I was diagnosed with TFCC tear last year and my whole life turned upside down since working out is one of the few things I really enjoy in life. Doctors said it's in pretty bad shape and only way for me to feel no pain is surgery which I refused. I tried numerous methods, watched many stretching videos, used all kinds of bracelets, until I came across this video in november. I was using wrist widget at the time but it wasn't helping as much as I was expecting. I did these exercises 2 times a day, first thing in the morning and right before going to bed, and my wrist felt so much better in a month. Towards the second month, the pain totally disappeared, I was able to use my wrist in daily activities just like my other wrist. I know the tear is still there but it is not a big issue anymore! I can do my workouts with the right equipment and everything else is just the way it was before the injury! And it's all thanks to you Doctor Jo! Right now I'm having neck pain probably because of bad posture while studying. But this time I knew your video about neck pain stretches could help me so I started doing them right away! Thanks again for all these videos and needless to say but, subbed! :)
I also have a TFCC tear and the doctor wants me to go to surgery.. It's been 2 months and I almost have full motion and not much pain.. I am very curious, in your case after all those years do you still feel pain?
Hi my brother have tfcc injury in both hands doctor suggested physiotherapy but that is not working we don't have that much of knowledge for how to cure tfcc injury can you help?
@@Srivarsha_sv the key is to be patient and go easy. Get the wrist widget and follow these exercises and stop whenever it hurts. I put on wrist widget 24/7 except when I'm massaging my wrist and kept doing these exercises. I had full (what I feel, at least) recovery about 2 months after posting the initial comment. The thing with tfcc is that there is not a lot of blood flow going on compared to other areas of the body since it's mostly bones in the wrist area. That's why the tear is having hard time healing. Wrist widget is good for that reason. Massaging and doing exercises also help with the blood flow/healing. Lastly, a disclaimer. I am not a professional, expert of any kind and I'm only sharing my experience. This could vary from one person to another so I take no responsibility. This is what worked for me, and needless to say, I feel no pain AT ALL today. It's been a long time I had even forgotten I had tfcc at some time. Hope this helps!
thank you for these videos Dr. Jo! One of my friends got injured exercising, and asked me for some help. I'm just a personal trainer with some knowledge of corrective exercises so I figured I'd do a little research and make an exercise program for him.
Hi thanks for this video. It really helped me through 10 weeks of Tfcc injury. The excercises where a great help to get movement going again. Just wanted to say thanks. 💚👍
Best video around. I don’t know if this is because i was already 4/5 weeks into the injury but i started doing these stretches at that moment and in a matter of a week / 10 days i got rid of the pain almost completely (except if i really “dig” the pain and try to apply pressure on the palm exactly where it triggers pain) The supination/pronation holding 30 seconds each “side” while still trying to go “further” even through the pain has been super efficient.
Did your injury completely heal? I’m currently in the same boat, I was rock climbing and strained my wrist a bit and now I can’t twist my wrist, hurts on the pinky side and applying pressure in the palm also hurts. I’m a little worried it won’t heal. Its been 5 weeks :(
@@Bedryeli05 Hi! To be honest i would say it healed like 80-90%. I don’t even pay attention to it anymore and it doesn’t impact my daily life at all. However if i try to twist my wrists (i injured both of them lol) there is a point where it still triggers the pain but slightly. No other movement triggers pain ( i can do the pizza box test, push ups etc..) I have been quite obsessed with this issue for the last months because it is indeed really worrying regarding the time it takes to heal. Not a nice feeling to feel like you have a pain that isn’t going away. From experience i would basically tell you to do these stretches consistently whenever you can. Also, there is if i remember a video of a asian dude called « weird wrist pain exercises to heal » something like that, that could help you to heal and build a stronger wrist to get back at climbing. Also, buy a wrist widget. It really works and help. I will let you do your research on that but it’s really a good little device
Super helpful! Had a partial tear in my TFCC back in 2015 and had physical therapy. This brought back core memories of exercises I used to do back then plus more tips. Thanks! Will definitely do these exercises and dynamic warm-ups/cooldown static streches.
@@zain_bk Hi. I'm not a doctor, but consulting with one is the best first step in order to access the injury, especially how severe it is. Depending on that, the recommendations follow. As for me, it started with healing first since you don't want to damage further the partial tear. But when I was ready, I went through a series of physical therapy sessions. Probably 1 to 2 months. It was composed of your usual warm ups and basic exercises as seen in this video. After the exercise however I had some treatment where I would dip my wrist in medical wax, aids in the healing process. Nowadays, I just do some of the exercises in this video or those I kept to heart from my therapy sessions. Consistency is key to avoid future issues, especially as we grow older.
@@zain_bk hi, as my last comment, the best first step is consulting with a doctor first. If there's cracking sounds, then you may need to start slowly or work your way up with regard to range of motion.
Hi doctor Jo. Thanks for the video. My question is: can these tears actually heal while doing these exercises? In which cases is the surgery indicated? And how long it takes to heal with these exercises?
Hi, thanks for making this video it was important for me because o have been to the doctor but they told me that it will go over but it didn't, I have been training for a time but got injured in my wrist but because of this video I can go back to my training thank u making this video
Hi Doctor Jo 🙂Could you please explain why these exercises/stretches (might) help repair a TFCC tear? Is it all about increasing blood flow in the area? Or for keeping it active (since it otherwise needs to rest)? Or maybe something else?
I think the idea is to keep the TFCC active, but in a light resistance setting. This way your body has no choice but to adapt gradually to the work of the wrist. So it ends up strengthening and even repairing the area which needs to be moved. And obviously this is a more reasonable approach than letting your wrist go full throttle on normal activities like the gym where the strength required from the wrist is too much and ends up hurting more than healing. That's my 2 cents.
I was just diagnosed with a TFCC tear yesterday, and fitted for a brace and told I need physio. While searching for information I stumbled upon your video, and attempted the excercises. I found my pain to be pretty severe doing them, but after 10 repetitions my wrist did feel slightly better for a bit. Thankyou for sharing!
From what I'm seeing, I somehow recently hurt my ulnar. . It basically twinges when I twist my wrist. I've tried icing it, but that didn't help at all. I wrapped it for 3 days. That didn't help at all either. Should I start exercising it? And stretching it?
I went to the orthopedic for wrist pain after falling on my wrist outstretched. They said it was a sprain and after 2 weeks got worse then realized the pain was in the area of tfcc and sent me to a hand surgeon. The hand surgeon put me in a cast for 6 weeks and it got much better but I still have pain in the area. What do I do?
Doc - just wanted to say I’ve watched a dozen videos on here and this was the MOST helpful. I experienced a tear during basketball and this helped a LOT
I can’t full pronation and supination it’s too pain every exercise that you talking about make my hand crying but I will try everyday let see an improvement thank you dr.Jo
hallo doctor jo. i had motorcycle accident 2 years ago, and had TFCC. after the treatment i recovered. but 3 days ago for no reason i felt the same thing like 2 years ago on the same wrist. more painful right now. is it possible my tfcc reappeares? thanks doctor jo
Hey there, I originally had my injury diagnosed as a sprain and I returned to normal activities after about 3/4 weeks, I turned funny whilst holding something and tweaked it and I suspect a TFCC, it feels slightly worse than before but I have a weightlifting competition in 5 weeks, would you recommend total rest and bracing or stretching a heat to encourage blood flow Many thanks
Hie Doctor, I had and TFCC injury some 45 days back. And have been feeling pain in wrist whenever I lift load thru that particular hand. Please suggest therapy and exercises for this resoltuion
Hi Thanks a lot for the video, i have one doubt if you could clear please. I had sprain in ulnar carpal ligament 9 months ago...but still i have little swelling in my wrist but pain has reduced to about 80- 85 %, Can i follow these exercises for further betterment?
You're welcome. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Hi Doctor Jo. Thank you for the video, it helps a lot. It seems to me like these exercises help the blood flow in my wrist. One month ago i hit the bag really hard and the doctor told me I had TFCC. I used a splint for 3 weeks but my wrist is not getting any better. Should i do these exercises when i have pain or should i wait for my hand to heal? How much time does TFCC usually take to repair?
Ardi Wayne I would recommend doing the exercises on a consistent basis 1-2 times a day. Try not to push to pain though, but they should help the healing process. It really depends on the size of the tear, but typically healing takes about 6-8 weeks. Good luck!
I tore my tfcc like everyone else doing front delt exercises. Ten months later I am able to do normal everyday functions without pain but as soon as I pick up a weight, there it is. Sharp pain in the wrist which makes me lose all strength. I actually heard the tear bc of the position of my hand next to my ear so the sound replays over and over which doesn't help mentally with the slow healing process. These excercises made my wrist crackle but felt loose only after 1 try even without resistence. Will definitely continue long term and check back and give more input on the video. Thanks
Hey Dr.jo I injured my wrist hitting the bag a couple days ago and it still hurts should I do these exercises or wear my splint for a few weeks and start doing the exercises ?
Thanks for this video! I have a mild tfcc tear and these exercises have helped. I had pain when doing supination and after a few weeks of doing these exercises (once every other day), the supination pain is gone. Now I only have occasional pain on extension and flexion. Should these exercises be done daily? (if so how often?) Thanks.
Hello Dr. Jo! I have a school project that is over the TFCC repair protocol. I was wondering after full ROM is returned, what are the best exercises to start the patient off with and then what do they proceed to? Thanks for the help!
+Kristin M There is really more to it than that. Is that all the information you have? Even with full ROM if there is still pain or swelling, it would be different than if they had neither of those. With that said, the exercises in this video are pretty basic, they would be some of the first ones to start off with when the patient is ready. Good luck.
This was a nice video. I have a question. is it better to ice and apply heat to the wirst daily and do these exercises? I have been having this ulnar wrist pain for months and i just started icing it and it seems to be helping. should i apply heat or just do these exercises?
Thanks! At this point, you can do either one that feels the best. Icing should help if there is inflammation, and heat helps warm up the muscles before you exercise. So I usually recommend heat before, and ice afterwards. Good luck.
Hi jo! Good Day... I am suffering from Triangular Fibro-Cartilage Complex (TFCC) injury with partial tear at styloid attachment. My surgeon asked me to go for surgery or take physio for 10 days and visit him again. My question is how long will it take to recover from it and how long do I have to take physio therapy. Please let me know thanks in advance...
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. Once you see your physio therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Hi doctor. Greetings. I am experiencing the exact kind of wrist pain since my dog pulled me of when leashed. It's been two months. I have constantly rolling wrist using crepe and splint during night sleep. I feel bit of pain when i perform these exercises. Do u suggest me to continue with exercises or not. And any other type u got for my case? Thanks
Hello, i feel a certain amount of resistance during supenation and pronation especially during pronation as it doesn't come all the way through what should i do. Ps you're great.
I don’t expect a reply but one would be EXTREMELY helpful. So I’ve been wearing a widget for around 2/3 weeks now for majority of the time. Although I’m still continuing virtually my whole life just being more cautious. When I have my widget off I get some twinges if I do things certain way. Does this mean it still needs to heal or do I need to exercise it at this point?
Hey doc Jo. Awesome video! I am 18 days post tfcc and ulnar shortening. Got confusing instructions from the surgeon. When should I start my range of motion? Is now too early?
Erica Hodgson Thanks! That is tough to say because it is usually up to the surgeon depending on how much they had to do during the surgery. It is probably okay to start some very gentle stretching, but don't push past pain. You probably should just call and double check with the surgeon as well. Good luck!
Hi Great exercises, very clear. I noticed the guitar in the background. How about guitar specific warmups. They will certainly overlap your other exercises , but it might prove useful. I have had thumb tendonitis, and a hyperextension injury of my left pinky and a yucky left shoulder, due to 40 years of doing dentistry, so warm ups are critical to me. I start them even before I get out of bed in the morning. Thanks for all the help.
Love your videos. Broken arm 4" above wrist surgery may 13 recovery going well. But I cannot bend my pinky at DIP and after much searching cannot find specific exercises for pinky flexion DIP. I need to eventually hold a tennis racquet with all my fingers, including the pinky, and DIP doesn't bend when I make a fist. My ulner had dislocated in the car accident. (Radius broke above plate from previous wrist break 15 years ago that had healed fine). Appreciate specific exercises for pinky DIP flexion. thank you...
Thanks. Sorry to hear that. I have a few videos for the hand, stretches for artists, and finger tendon glides that might help, but nothing just specifically for the DIP. You can find all my videos on my channel: th-cam.com/users/askdoctorjo
Hi I have a tfcc ligament injury from 9 months, there is partial tear in foveal attachment tfcc with displaced fracture fragment in ulnar styloid process, my doc suggested me to do a surgery for it, do i need a surgery? Or it can get repaired by rest and exercise? are surgeries successful? And will it be same as before, after surgery? thankyou for sharing such informative videos w us. It helps us alot
I'm curious when shoud these exercises begin? I'm 10 weeks into my injury. I had a splint on for 4 weeks, then tape on my wrist and a brace. I have to tell you my entire hand/arm was 100% useless for a month (the ulna bone would pop in and out if place). I had serious pain and swelling in my hand and fingers for two weeks. So did plenty of ice, rest, and elevating my hand. Saw my 2nd orthopedic doc who said my wrist is now locked up and i need occupational therapy. So if there is still pain and slight swelling, should ROM still be done. I'm so nervous to do anything with my wrist. I've dealt with several episodes of tendinitis in my ankle and shoulder. But this is a tear vs inflammation. So i don't want to cause more damage. So knowing when to begin these exercises would be helpful.
What if I feel pain and clunks in my outer wrist when I do the flexion/extension and pronation/supination exercises? Should I continue despite the pain? Or should I stop? It's not really severe, though. Just mild pain.
Hi Doctor Jo, I believe I suffered a TFCC tear in November. I saw a hand specialist and she thought that is what happened. I have been doing these exercises daily for about a month and it has started to make my wrist feel a little better. I have just returned to the gym and I can do most exercises. The bench press still bothers me some and my wrist gets sore for a day or two. Should I discontinue pushing exercises for now? If so how long until I give it another shot? Thanks for the video and help!!
You're welcome. If it's just sore, it's probably okay, as long as there is not sharp pain, but you might want to go really light with your weights (so you can keep your wrist in a neutral position) until the soreness is down to only a few hours after you lift. Good luck.
My Dr says I need Ulnar shortening surgery on both arms to fix my tfcc problem... !!! It seems so barbaric. He wants me to try physical therapy first. I have no clue how PT can fix bones that are too long, but I am willing to try. I tried your suggestion today and it was very painful and was popping. Hopefully that would get better.
Hi. What if I have the suspicion to have TFCC and the Doctor gave me the advice to wear a split first for a couple of weeks and not to stretch? I’m a little insecure what is right. I also have a tennis elbow which comes from playing golf. Thank you very much for your video and maybe you could give me an advice. Best
I am wearing a wrist widget as suggested by my physiotherapist (which I am no longer seeing) . Do I leave the wrist widget on while I do my exercises. Great video. Thanks
Hi there, I have had a TFCC injury for over a year and have had 12 weeks of physio but only reached a plateau with recovery. I haven't had an MRI scan yet but am thinking i may need surgery as i can do all the above exercises weighted but still painful in some places. How long will surgery leave me out for before i can start going to the gym again? Many thanks and great video!
Sorry to hear you are still having pain. It really depends on how severe your injury is for the recovery time. On average I would say 8 weeks before you can start light lifting again. It could be a little longer depending on how well you heal. Good luck!
Hi doctor Jo! Hope you see this comment. I have some wrist pain on the ulnar side with tingling and little pain on the pinky finger, sometimes i have some problems to close it and like a weak feeling. Is this the right video or do u recommend to watch another in the meanwhile because im planning to see a physio next month. Thanks a lot!
Hello I've been diagnosed with right wrist tfcc partial tear a month ago, did immobilisation with Splint, Ultrasound therapy and laser therapy. When can I start doing these exercises? I feel a painful pop with wrist motion even now. Please reply.
Hi Dr. Jo, when performing the second exercise I feel pain during radial deviation. Should I allow my wrist to rest or continue doing this exercises? My hand was in a splint for the past three weeks and I started doing this exercises today.
Hello, I am an amateur tennis player and injured my wrist while using my topspin forehands. I ve had TFCC degeneration on the MR. I took 2 months rest then I went to a physiotherapy sessions here in Istanbul for 3 weeks however I still have the pain when I play tennis. I found your videos on here and they look great and also I am doing Contrast Hydrotherapy treatment. When do you think my wrist will be healed for good? Thank you Omer
It is hard to say for sure when you will be completely healed. It really depends on how much damage is in there, and if it will be able to heal completely at all. Now that you have started PT, it can take on average 4-8 weeks. Good luck!
AskDoctorJo Thank you so much for the reply. The degeneration of Triangular fibrocartilage complex level is t2. Would this info enough to say that it will be completely healed at all? I really really liked your videos, it's been 3 days already and I can see small healings! Thank you again!
Ömer Bey birebir aynı problemi yaşıyorum. Tecrübelerinizden faydalanmak isterim. Belki benim de size faydam dokunur. aydinaks gmail uzantılı e posta adresimin giriş kısmı. Görüşmek üzere.
Hello this is Newton...I have wrist pain about four months...I am getting treatment from February... Doctor told me your problem is a minor one...I have no pain at rest but doing activities like using mouse, lifting small weights it becomes pain ..How to overcome this?When to do exercises?Is it completely curable? Please guide me
Hello Dr.Jo I need your help! I injured my wrist over a year ago and left it untreated because I didn't think much of it more than just a sprain. But I went to the doctor a month ago and was told it was a tfcc injury. The doctor recommends surgery but my problem is that my wrist only has a persistent clicking and popping but no pain or anything that interferes with my daily activities. A surgery I think is a bit overkill considering it is just the popping that is bothering me. But it has been over a year and the clicking doesn't seem to get any better. What is your advice on this? Thank you so much. Much love!
I have a tfcc tear in my left wrist, and it's right in the middle so it's non-repairable. But I was told to just keep the muscles around it strong so as to take pressure off the tfcc.
Hello doctor! It's been 4 months and my TFCC injury is not healing. I got it while working out in the gym and I have taken all the medicines from an orthopedic doctor and also took 6-7 sessions from a physiotherapist. Now I do these exercises as advised by you at home and use hot pack twice a day. Will this be helpful in healing my TFCC? Please respond.
Hi, I have TFCC SINCE YEAR, BUT pain is not continues,its there only when pronation and in pinky finger side of wrist,Can i use gripper which we use in gym for wrist strengthening wrist as when I use tennis ball it's easy for me, and 20-25 reps with yellow band snd red band is easy
@AskDoctorJo Very much appreciated, your video. Question? I injured my TFCC doing Squat Cleans about four weeks ago, It only bothers me when I flex it back as if I was holding the bar in the front squat position. When I went to get an X-Ray two weeks ago the doctor said it should be fine, it was just an strain. How often should I do these stretches and exercises to speed up recovery?
my wrist hurts when im in a supernation position and arms extended , and movements such opening a jar and barbell curl hurts alot , any advice ? i dont want to cut my training off more than a week , any tips or help of what might be going on ? wrist straps helps alot during training should i use them ?
Hi Doctor, many thanks for your videos. May I ask if I can start theses exercises when the tfcc area is still painful by slight pressing. I also feel the pain and need to change positions of my forearm for about half an hour before able to get to sleep.
You're welcome. Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
So are these exercises for when the pain is there? or has been? I hurt my wrist while boxing last week, and luckily the pain is not as bad as the first few days but whenever I make a particular motion theres that stingy feeling at the TFCC area. Would it be wise to do these exercises? Or maybe wiser to wait still?
I really don't know without getting to evaluate you. Generally, starting gentle stretches and exercises right away in a pain free motion helps. Good luck.
I have pain on and off on my ulnar wrist. And sometime when i twist my wrist my ulnar side pop in and out.. Doing the exercise seem good, abit of strain or pain. What actually happen
Hi Dr. Jo I injured my wrist two years ago in a car accident and it was a sprain. I reinjured it about three months ago a little over. I have been having stiffness, pain, and clicking noise and when I put pressure on the ulna I feel a sharp pain. It feels like a bad sprain.I am having a lot of pain should I perform these excersises?
I have a complete focal tear to the body of the TFCC. Been like that since Jan. I did steroid injection and PT. but my PT says there isn't anything they can do but pain management. What would be a next step I can take? I see an orthopedic surgeon to do an ENG. And possibly arthroscopy.
Hello Dr.Jo! Thank you for the video, I have a question, and it will be really appreciated if you could help by answering it 🙏🏻 During a Aikido class my hand was turned badly, which formed Tfcc, I've put a brace for 1.5 month, and it's much better now when it comes to pain during weight lifting, the question is: it is still clicking and poping very much and I'm a body builder as well, so I've decided to go back to the weight lifting again, no pain, just clicking and poping from the list, mostly on the ulnar side, should I worry? And is the "Wrist widget" enough to be able to practice Aikido and weight lifting again? Or I will notbbe able to practuce sport normally again? Many thanks in advance🙏🏻
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Hi Dr. Jo, I had a partial TFCC tear on my wrist while working out. Doctor recommended rest along with splint for a month. It has been over 6 months and pain has reduced but still there. I have started working out again with very less weights. But the chances of regaining the normal strength are less. PRP is a an experimental study that regenerates the tissue back to the original strength. What are your views on PRP treatment for TFCC repair?
+ankit kalra PRP is still being researched a lot, but it has been shown to be helpful in some studies. I think if your doctor thinks it is okay to try, it is definitely worth trying before the possibility of surgery. I also think if you haven't had any formal physical therapy, you should try that as well. Good luck.
Buy a printable worksheet with the TFCC Tear Exercises & Stretches in this video here: www.askdoctorjo.com/buy-tfcc-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Hi Doctor Jo! Wanted to write this comment for a while but didn't have enough time lately. Anyway, I was diagnosed with TFCC tear last year and my whole life turned upside down since working out is one of the few things I really enjoy in life. Doctors said it's in pretty bad shape and only way for me to feel no pain is surgery which I refused. I tried numerous methods, watched many stretching videos, used all kinds of bracelets, until I came across this video in november. I was using wrist widget at the time but it wasn't helping as much as I was expecting. I did these exercises 2 times a day, first thing in the morning and right before going to bed, and my wrist felt so much better in a month. Towards the second month, the pain totally disappeared, I was able to use my wrist in daily activities just like my other wrist. I know the tear is still there but it is not a big issue anymore! I can do my workouts with the right equipment and everything else is just the way it was before the injury! And it's all thanks to you Doctor Jo! Right now I'm having neck pain probably because of bad posture while studying. But this time I knew your video about neck pain stretches could help me so I started doing them right away! Thanks again for all these videos and needless to say but, subbed! :)
ulpaper23 You're welcome! That is great! I'm so glad they helped. Thanks for sharing, and good luck with your neck!
I also have a TFCC tear and the doctor wants me to go to surgery.. It's been 2 months and I almost have full motion and not much pain..
I am very curious, in your case after all those years do you still feel pain?
@@mightykimoit’s been 2 years for me and I probably have 20% rom
Hi my brother have tfcc injury in both hands doctor suggested physiotherapy but that is not working we don't have that much of knowledge for how to cure tfcc injury can you help?
@@Srivarsha_sv the key is to be patient and go easy. Get the wrist widget and follow these exercises and stop whenever it hurts. I put on wrist widget 24/7 except when I'm massaging my wrist and kept doing these exercises. I had full (what I feel, at least) recovery about 2 months after posting the initial comment. The thing with tfcc is that there is not a lot of blood flow going on compared to other areas of the body since it's mostly bones in the wrist area. That's why the tear is having hard time healing. Wrist widget is good for that reason. Massaging and doing exercises also help with the blood flow/healing.
Lastly, a disclaimer. I am not a professional, expert of any kind and I'm only sharing my experience. This could vary from one person to another so I take no responsibility. This is what worked for me, and needless to say, I feel no pain AT ALL today. It's been a long time I had even forgotten I had tfcc at some time. Hope this helps!
thank you for these videos Dr. Jo! One of my friends got injured exercising, and asked me for some help. I'm just a personal trainer with some knowledge of corrective exercises so I figured I'd do a little research and make an exercise program for him.
You're welcome.
Hi thanks for this video. It really helped me through 10 weeks of Tfcc injury. The excercises where a great help to get movement going again. Just wanted to say thanks. 💚👍
You're welcome. I'm glad it helped.
@@AskDoctorJo Hi Dr. Jo, I am wondering when is a proper time to start exercising the wrist after injury? Like right away, or 2 weeks or 6 weeks?
Best video around.
I don’t know if this is because i was already 4/5 weeks into the injury but i started doing these stretches at that moment and in a matter of a week / 10 days i got rid of the pain almost completely (except if i really “dig” the pain and try to apply pressure on the palm exactly where it triggers pain)
The supination/pronation holding 30 seconds each “side” while still trying to go “further” even through the pain has been super efficient.
Thanks. Glad it's helping.
Did your injury completely heal? I’m currently in the same boat, I was rock climbing and strained my wrist a bit and now I can’t twist my wrist, hurts on the pinky side and applying pressure in the palm also hurts. I’m a little worried it won’t heal. Its been 5 weeks :(
@@Bedryeli05 Hi! To be honest i would say it healed like 80-90%. I don’t even pay attention to it anymore and it doesn’t impact my daily life at all. However if i try to twist my wrists (i injured both of them lol) there is a point where it still triggers the pain but slightly. No other movement triggers pain ( i can do the pizza box test, push ups etc..)
I have been quite obsessed with this issue for the last months because it is indeed really worrying regarding the time it takes to heal. Not a nice feeling to feel like you have a pain that isn’t going away.
From experience i would basically tell you to do these stretches consistently whenever you can. Also, there is if i remember a video of a asian dude called « weird wrist pain exercises to heal » something like that, that could help you to heal and build a stronger wrist to get back at climbing.
Also, buy a wrist widget. It really works and help. I will let you do your research on that but it’s really a good little device
Super helpful! Had a partial tear in my TFCC back in 2015 and had physical therapy. This brought back core memories of exercises I used to do back then plus more tips. Thanks! Will definitely do these exercises and dynamic warm-ups/cooldown static streches.
You're welcome!
How do you heal it?
@@zain_bk Hi. I'm not a doctor, but consulting with one is the best first step in order to access the injury, especially how severe it is. Depending on that, the recommendations follow.
As for me, it started with healing first since you don't want to damage further the partial tear. But when I was ready, I went through a series of physical therapy sessions. Probably 1 to 2 months. It was composed of your usual warm ups and basic exercises as seen in this video. After the exercise however I had some treatment where I would dip my wrist in medical wax, aids in the healing process.
Nowadays, I just do some of the exercises in this video or those I kept to heart from my therapy sessions. Consistency is key to avoid future issues, especially as we grow older.
@@charichard1226
But how can i do this exercise if i hear and feel popping sound in my wrist when i flex up and down
@@zain_bk hi, as my last comment, the best first step is consulting with a doctor first. If there's cracking sounds, then you may need to start slowly or work your way up with regard to range of motion.
Hi, I was the one that asked you if you could do a video on TFCC- thank you so much.
You're welcome! I hope they help!
Thanks Kelly... today it helped me
Egress shy by last ft
Did these exercises help?
Hi! The pain is so acute that I can’t move my hand in either direction .. what now?
Hi doctor Jo. Thanks for the video. My question is: can these tears actually heal while doing these exercises? In which cases is the surgery indicated? And how long it takes to heal with these exercises?
Hi, thanks for making this video it was important for me because o have been to the doctor but they told me that it will go over but it didn't, I have been training for a time but got injured in my wrist but because of this video I can go back to my training thank u making this video
You're welcome. Good luck.
Hi Doctor Jo 🙂Could you please explain why these exercises/stretches (might) help repair a TFCC tear? Is it all about increasing blood flow in the area? Or for keeping it active (since it otherwise needs to rest)? Or maybe something else?
I think the idea is to keep the TFCC active, but in a light resistance setting. This way your body has no choice but to adapt gradually to the work of the wrist. So it ends up strengthening and even repairing the area which needs to be moved. And obviously this is a more reasonable approach than letting your wrist go full throttle on normal activities like the gym where the strength required from the wrist is too much and ends up hurting more than healing. That's my 2 cents.
thanks, i really hope it works@@AirSupportMusic
Thank you for all your video...it really help me...i have tfcc tear, miniscus tear and acl tear...ur videos are very good
You're welcome, and thanks.
If your wrist is still in pain, can you still start these exercises? Thank you
how is your wrist now
Tell
wish doctors were more like doctor Jo
I was just diagnosed with a TFCC tear yesterday, and fitted for a brace and told I need physio. While searching for information I stumbled upon your video, and attempted the excercises. I found my pain to be pretty severe doing them, but after 10 repetitions my wrist did feel slightly better for a bit. Thankyou for sharing!
You're welcome!
How's your wrist now?
From what I'm seeing, I somehow recently hurt my ulnar. . It basically twinges when I twist my wrist. I've tried icing it, but that didn't help at all. I wrapped it for 3 days. That didn't help at all either. Should I start exercising it? And stretching it?
I went to the orthopedic for wrist pain after falling on my wrist outstretched. They said it was a sprain and after 2 weeks got worse then realized the pain was in the area of tfcc and sent me to a hand surgeon. The hand surgeon put me in a cast for 6 weeks and it got much better but I still have pain in the area. What do I do?
appreciated for your kind sharing
Doc - just wanted to say I’ve watched a dozen videos on here and this was the MOST helpful. I experienced a tear during basketball and this helped a LOT
Thanks! I'm glad it helped.
Same, basketball!
I can’t full pronation and supination it’s too pain every exercise that you talking about make my hand crying but I will try everyday let see an improvement thank you dr.Jo
You're welcome.
hallo doctor jo.
i had motorcycle accident 2 years ago, and had TFCC. after the treatment i recovered.
but 3 days ago for no reason i felt the same thing like 2 years ago on the same wrist. more painful right now.
is it possible my tfcc reappeares?
thanks doctor jo
Hi, Dr Jo. For the pronation, should I start it while the injury is ongoing or do it after recovery? I just tried the pronation, it's quite painful
Hey there, I originally had my injury diagnosed as a sprain and I returned to normal activities after about 3/4 weeks, I turned funny whilst holding something and tweaked it and I suspect a TFCC, it feels slightly worse than before but I have a weightlifting competition in 5 weeks, would you recommend total rest and bracing or stretching a heat to encourage blood flow
Many thanks
Thanks for this! Busted my wrist rock climbing and I'm trying to get back in shape and heal up!
You're welcome!
Same situation I’m in right now also due to rock climbing what helped? Did your wrist heal?
For a TFCC injury, when should you start doing these wrist exercises after the injury? Can I start doing it even if there's still a bit of pain?
Did you find answer for that. Im desperate ):
@@Stefanovic43 r u ok now
@@aaryantyagi108 sadly no, i need surgery
@@Stefanovic43 did u take prp injection or physiotherapy one of this one???
@@aaryantyagi108 no i didn’t maybe i should get that injection
doing some of those excercises, my ulnar side still has pain. The side is swollen and bruised. Any suggestions on what i should do?
Hie Doctor,
I had and TFCC injury some 45 days back. And have been feeling pain in wrist whenever I lift load thru that particular hand.
Please suggest therapy and exercises for this resoltuion
I was practicing with my Kali and this sharp pain won’t go away. I will try these exercises, thank youu 💚
You're welcome.
Hi Thanks a lot for the video, i have one doubt if you could clear please.
I had sprain in ulnar carpal ligament 9 months ago...but still i have little swelling in my wrist but pain has reduced to about 80- 85 %, Can i follow these exercises for further betterment?
Hi, thank you for the video. These exercises help for sure. How many times per week or per day is optimal?
You're welcome. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
It helped my mother. Thanks a lot 👍
You're welcome.
Hello Doctor Jo, I feel some light pain when doing these exercises. Should I stop when I feel pain?
Hi Doctor Jo. Thank you for the video, it helps a lot. It seems to me like these exercises help the blood flow in my wrist. One month ago i hit the bag really hard and the doctor told me I had TFCC. I used a splint for 3 weeks but my wrist is not getting any better. Should i do these exercises when i have pain or should i wait for my hand to heal? How much time does TFCC usually take to repair?
Ardi Wayne I would recommend doing the exercises on a consistent basis 1-2 times a day. Try not to push to pain though, but they should help the healing process. It really depends on the size of the tear, but typically healing takes about 6-8 weeks. Good luck!
I hit the bag hard and my wrists hurt. The right one has pain ulnar and forearm
For me also same problem because of hitting the punch bag. Thank you for answering Doctor.
I tore my tfcc like everyone else doing front delt exercises. Ten months later I am able to do normal everyday functions without pain but as soon as I pick up a weight, there it is. Sharp pain in the wrist which makes me lose all strength. I actually heard the tear bc of the position of my hand next to my ear so the sound replays over and over which doesn't help mentally with the slow healing process.
These excercises made my wrist crackle but felt loose only after 1 try even without resistence. Will definitely continue long term and check back and give more input on the video.
Thanks
johnvito marinelli You're welcome! Good luck!
How is your wrist now?
Hey doc. I’m having a lot of joint cracks when I do the supination and pronation wrist rotations. Is this something to be worried about?
I have strained my wrist. Are these exercises the ones to do? Just build them up?
Hey Dr.jo I injured my wrist hitting the bag a couple days ago and it still hurts should I do these exercises or wear my splint for a few weeks and start doing the exercises ?
What if I hear popping sounds when I flex up and down??
Same here 😵
See a doc
Then that means you have tfcc. Most likely at least
What happened to you ? Is it heal ? 😔
Same, and hurts?
Great information, thank you! I am getting some clicking during supination/pronation, should it be avoided for now?
Thanks, and you're welcome. As long as the clicking is not painful, it should be okay. Good luck.
I have the same clicking as well. It is probably from the torn fiber, and I don't think it will ever go away unfortunately...
Thanks for this video! I have a mild tfcc tear and these exercises have helped. I had pain when doing supination and after a few weeks of doing these exercises (once every other day), the supination pain is gone. Now I only have occasional pain on extension and flexion. Should these exercises be done daily? (if so how often?) Thanks.
You're welcome! Yes, you can do them 1-2 times a day. Good luck.
I have pain doing it. Should I continue?
thank you so much. I'am also doctor of physical therapy in South Korea and your videos are so helpful. ^^
You’re welcome.
Hello Dr. Jo! I have a school project that is over the TFCC repair protocol. I was wondering after full ROM is returned, what are the best exercises to start the patient off with and then what do they proceed to? Thanks for the help!
+Kristin M There is really more to it than that. Is that all the information you have? Even with full ROM if there is still pain or swelling, it would be different than if they had neither of those. With that said, the exercises in this video are pretty basic, they would be some of the first ones to start off with when the patient is ready. Good luck.
Nice video Dr jo do you recommend like weights 2lb dumbells
Thanks. It really depends on how severe it is, but if it's not painful to do, it should be okay.
This is really helpful thank you so much
You're welcome.
This was a nice video. I have a question. is it better to ice and apply heat to the wirst daily and do these exercises? I have been having this ulnar wrist pain for months and i just started icing it and it seems to be helping. should i apply heat or just do these exercises?
Thanks! At this point, you can do either one that feels the best. Icing should help if there is inflammation, and heat helps warm up the muscles before you exercise. So I usually recommend heat before, and ice afterwards. Good luck.
Thank you very much! In case of mild TFCC do you think is ok to go swimming? In order to avoid not doing sport...thanks!
Hi jo!
Good Day...
I am suffering from Triangular Fibro-Cartilage Complex (TFCC) injury with partial tear at styloid
attachment.
My surgeon asked me to go for surgery or take physio for 10 days and visit him again.
My question is how long will it take to recover from it and how long do I have to take physio therapy. Please let me know thanks in advance...
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. Once you see your physio therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Is it ok to do these even if you currently have inflammation and pin there?
Hi doctor. Greetings. I am experiencing the exact kind of wrist pain since my dog pulled me of when leashed. It's been two months. I have constantly rolling wrist using crepe and splint during night sleep. I feel bit of pain when i perform these exercises. Do u suggest me to continue with exercises or not. And any other type u got for my case? Thanks
Hello, i feel a certain amount of resistance during supenation and pronation especially during pronation as it doesn't come all the way through what should i do. Ps you're great.
I don’t expect a reply but one would be EXTREMELY helpful. So I’ve been wearing a widget for around 2/3 weeks now for majority of the time. Although I’m still continuing virtually my whole life just being more cautious. When I have my widget off I get some twinges if I do things certain way. Does this mean it still needs to heal or do I need to exercise it at this point?
Hey doc Jo. Awesome video! I am 18 days post tfcc and ulnar shortening. Got confusing instructions from the surgeon. When should I start my range of motion? Is now too early?
Erica Hodgson Thanks! That is tough to say because it is usually up to the surgeon depending on how much they had to do during the surgery. It is probably okay to start some very gentle stretching, but don't push past pain. You probably should just call and double check with the surgeon as well. Good luck!
Hi
Great exercises, very clear. I noticed the guitar in the background. How about guitar specific warmups. They will certainly overlap your other exercises , but it might prove useful. I have had thumb tendonitis, and a hyperextension injury of my left pinky and a yucky left shoulder, due to 40 years of doing dentistry, so warm ups are critical to me. I start them even before I get out of bed in the morning. Thanks for all the help.
Thanks! I will add that to my list of videos to make. Even though I am not very good, I do enjoy playing :-)
The upside is that you'll hit a new demographic on the guitar sites.
True!
Love your videos. Broken arm 4" above wrist surgery may 13 recovery going well. But I cannot bend my pinky at DIP and after much searching cannot find specific exercises for pinky flexion DIP. I need to eventually hold a tennis racquet with all my fingers, including the pinky, and DIP doesn't bend when I make a fist. My ulner had dislocated in the car accident. (Radius broke above plate from previous wrist break 15 years ago that had healed fine). Appreciate specific exercises for pinky DIP flexion. thank you...
Thanks. Sorry to hear that. I have a few videos for the hand, stretches for artists, and finger tendon glides that might help, but nothing just specifically for the DIP. You can find all my videos on my channel: th-cam.com/users/askdoctorjo
Hello there
My tfcc pain occures espcially during supination
Is it okay to perform the supination exercise?
Hi
I have a tfcc ligament injury from 9 months, there is partial tear in foveal attachment tfcc with displaced fracture fragment in ulnar styloid process, my doc suggested me to do a surgery for it, do i need a surgery? Or it can get repaired by rest and exercise?
are surgeries successful?
And will it be same as before, after surgery?
thankyou for sharing such informative videos w us. It helps us alot
How did eventually go pls
I'm curious when shoud these exercises begin? I'm 10 weeks into my injury. I had a splint on for 4 weeks, then tape on my wrist and a brace. I have to tell you my entire hand/arm was 100% useless for a month (the ulna bone would pop in and out if place). I had serious pain and swelling in my hand and fingers for two weeks. So did plenty of ice, rest, and elevating my hand. Saw my 2nd orthopedic doc who said my wrist is now locked up and i need occupational therapy. So if there is still pain and slight swelling, should ROM still be done. I'm so nervous to do anything with my wrist. I've dealt with several episodes of tendinitis in my ankle and shoulder. But this is a tear vs inflammation. So i don't want to cause more damage. So knowing when to begin these exercises would be helpful.
Can TFCC injury pain go away completely? And can your wrist be as before
What if I feel pain and clunks in my outer wrist when I do the flexion/extension and pronation/supination exercises? Should I continue despite the pain? Or should I stop? It's not really severe, though. Just mild pain.
Did it heal ?
Hi Doctor Jo, I believe I suffered a TFCC tear in November. I saw a hand specialist and she thought that is what happened. I have been doing these exercises daily for about a month and it has started to make my wrist feel a little better. I have just returned to the gym and I can do most exercises. The bench press still bothers me some and my wrist gets sore for a day or two. Should I discontinue pushing exercises for now? If so how long until I give it another shot? Thanks for the video and help!!
You're welcome. If it's just sore, it's probably okay, as long as there is not sharp pain, but you might want to go really light with your weights (so you can keep your wrist in a neutral position) until the soreness is down to only a few hours after you lift. Good luck.
Hey how does it feel now and how were you able to recover
I have problem in TFCC from last 2yrs during my workout, still I m not perfect with my wrist.. Finally going for an MRI. Please suggest what to do.
Go get treatment from a physical therapist. That's the best option.
My Dr says I need Ulnar shortening surgery on both arms to fix my tfcc problem... !!! It seems so barbaric. He wants me to try physical therapy first. I have no clue how PT can fix bones that are too long, but I am willing to try. I tried your suggestion today and it was very painful and was popping. Hopefully that would get better.
Hi. What if I have the suspicion to have TFCC and the Doctor gave me the advice to wear a split first for a couple of weeks and not to stretch? I’m a little insecure what is right. I also have a tennis elbow which comes from playing golf. Thank you very much for your video and maybe you could give me an advice. Best
I have a pretty serious tear. I have it taped and braced. It's still healing. How long should I wait to start those exercises?
how many days we need to do this exercise..
I am wearing a wrist widget as suggested by my physiotherapist (which I am no longer seeing) . Do I leave the wrist widget on while I do my exercises. Great video. Thanks
Unless it's painful to do the exercises without it, they should be done without any bracing.
Hi there, I have had a TFCC injury for over a year and have had 12 weeks of physio but only reached a plateau with recovery. I haven't had an MRI scan yet but am thinking i may need surgery as i can do all the above exercises weighted but still painful in some places. How long will surgery leave me out for before i can start going to the gym again? Many thanks and great video!
Sorry to hear you are still having pain. It really depends on how severe your injury is for the recovery time. On average I would say 8 weeks before you can start light lifting again. It could be a little longer depending on how well you heal. Good luck!
How much time will take for this excrise
Hi doctor Jo! Hope you see this comment. I have some wrist pain on the ulnar side with tingling and little pain on the pinky finger, sometimes i have some problems to close it and like a weak feeling. Is this the right video or do u recommend to watch another in the meanwhile because im planning to see a physio next month. Thanks a lot!
These might help, but I don't know for sure since I can't evaluate you. It really just depends on what is going on.
What is considered full range of motion for wrist flexion?
Hello I've been diagnosed with right wrist tfcc partial tear a month ago, did immobilisation with Splint, Ultrasound therapy and laser therapy. When can I start doing these exercises? I feel a painful pop with wrist motion even now. Please reply.
Hi Dr. Jo, when performing the second exercise I feel pain during radial deviation. Should I allow my wrist to rest or continue doing this exercises? My hand was in a splint for the past three weeks and I started doing this exercises today.
Unfortunately I don't know without getting to evaluate you. If your doctor cleared you for exercises, it should be okay. Good luck.
Hello, I am an amateur tennis player and injured my wrist while using my topspin forehands. I ve had TFCC degeneration on the MR. I took 2 months rest then I went to a physiotherapy sessions here in Istanbul for 3 weeks however I still have the pain when I play tennis. I found your videos on here and they look great and also I am doing Contrast Hydrotherapy treatment.
When do you think my wrist will be healed for good?
Thank you
Omer
It is hard to say for sure when you will be completely healed. It really depends on how much damage is in there, and if it will be able to heal completely at all. Now that you have started PT, it can take on average 4-8 weeks. Good luck!
AskDoctorJo Thank you so much for the reply. The degeneration of Triangular fibrocartilage complex level is t2. Would this info enough to say that it will be completely healed at all?
I really really liked your videos, it's been 3 days already and I can see small healings!
Thank you again!
Ömer Bey birebir aynı problemi yaşıyorum. Tecrübelerinizden faydalanmak isterim. Belki benim de size faydam dokunur. aydinaks gmail uzantılı e posta adresimin giriş kısmı. Görüşmek üzere.
Hi doctor jo i have ask question can we start cricket after 4 week of exercise or improve of tfcc tear and again pain will happen or not
Do you recommend ice or heat for this injury?
Hello this is Newton...I have wrist pain about four months...I am getting treatment from February... Doctor told me your problem is a minor one...I have no pain at rest but doing activities like using mouse, lifting small weights it becomes pain ..How to overcome this?When to do exercises?Is it completely curable? Please guide me
Hello Dr.Jo I need your help!
I injured my wrist over a year ago and left it untreated because I didn't think much of it more than just a sprain. But I went to the doctor a month ago and was told it was a tfcc injury. The doctor recommends surgery but my problem is that my wrist only has a persistent clicking and popping but no pain or anything that interferes with my daily activities. A surgery I think is a bit overkill considering it is just the popping that is bothering me. But it has been over a year and the clicking doesn't seem to get any better. What is your advice on this? Thank you so much. Much love!
How do i know when im ready to start repairing it?
I have a tfcc tear in my left wrist, and it's right in the middle so it's non-repairable. But I was told to just keep the muscles around it strong so as to take pressure off the tfcc.
Hello doctor! It's been 4 months and my TFCC injury is not healing. I got it while working out in the gym and I have taken all the medicines from an orthopedic doctor and also took 6-7 sessions from a physiotherapist.
Now I do these exercises as advised by you at home and use hot pack twice a day.
Will this be helpful in healing my TFCC? Please respond.
I am also suffering from TFCC injury since 5 months.Have these exercises reduced ur pain?
@@studentsworld8945 not much as of now.
@@studentsworld8945 not much as of now
Hi, I have TFCC SINCE YEAR, BUT pain is not continues,its there only when pronation and in pinky finger side of wrist,Can i use gripper which we use in gym for wrist strengthening wrist as when I use tennis ball it's easy for me, and 20-25 reps with yellow band snd red band is easy
Hello maim good morning your video is very helpful
Thanks.
Hi doctor Jo,
I have a partial tear in Tfcc and fluid .. can I heal this without a surgery with exercise
@AskDoctorJo Very much appreciated, your video. Question? I injured my TFCC doing Squat Cleans about four weeks ago, It only bothers me when I flex it back as if I was holding the bar in the front squat position. When I went to get an X-Ray two weeks ago the doctor said it should be fine, it was just an strain. How often should I do these stretches and exercises to speed up recovery?
Therapeutic exercises can be done every day, 1-3 times a day.
I tore my TFCC about 10 years ago... is it too late to rehab this injury as it plagues my life.
Dr Jo, what if on e does not have surgery for this type of tear? Will it get worse in the long run?
Hi, do these exercises help the injury heal or are these just for after surgery?
This is for the injury, not after surgery. If you have surgery, you will have a specific protocol you will need to follow from your surgeon.
thank you for this video,, how many times a day should we do these exercises and for how long? Thank you again
You're welcome. Therapeutic exercises can be done 2-3 times a day.
my wrist hurts when im in a supernation position and arms extended , and movements such opening a jar and barbell curl hurts alot , any advice ? i dont want to cut my training off more than a week , any tips or help of what might be going on ? wrist straps helps alot during training should i use them ?
Unfortunately, I don't know for sure without getting to evaluate you. The best thing to do would be to go to physical therapy for an evaluation.
wow thanks for the help
You're welcome.
Thank you so much doc.
You're welcome.
Hi Doctor, many thanks for your videos. May I ask if I can start theses exercises when the tfcc area is still painful by slight pressing. I also feel the pain and need to change positions of my forearm for about half an hour before able to get to sleep.
You're welcome. Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
@@AskDoctorJoNo problem and thanks.
@@TheSeeTse You're welcome. Good luck.
Hi Dr. Jo, my question is the twisting the wrist exercise causes more cracking and irritation, shouldn't I avoid this particular movement?
If it is causing more irritation, you probably should hold off on it, but you need to keep some movement even if it is modified. Good luck!
+AskDoctorJo thank you! ☺
You're welcome :-)
So are these exercises for when the pain is there? or has been? I hurt my wrist while boxing last week, and luckily the pain is not as bad as the first few days but whenever I make a particular motion theres that stingy feeling at the TFCC area. Would it be wise to do these exercises? Or maybe wiser to wait still?
I really don't know without getting to evaluate you. Generally, starting gentle stretches and exercises right away in a pain free motion helps. Good luck.
I have pain on and off on my ulnar wrist. And sometime when i twist my wrist my ulnar side pop in and out.. Doing the exercise seem good, abit of strain or pain. What actually happen
Thank you for the nice video!
You're welcome!
Hi Dr. Jo I injured my wrist two years ago in a car accident and it was a sprain. I reinjured it about three months ago a little over. I have been having stiffness, pain, and clicking noise and when I put pressure on the ulna I feel a sharp pain. It feels like a bad sprain.I am having a lot of pain should I perform these excersises?
If the exercises are painful, I would not recommend doing them. You should really check in with your doctor if you are having sharp pain.
I want to ask how long it will take for a tfcc injury to heal
I have a complete focal tear to the body of the TFCC. Been like that since Jan. I did steroid injection and PT. but my PT says there isn't anything they can do but pain management. What would be a next step I can take? I see an orthopedic surgeon to do an ENG. And possibly arthroscopy.
Hello Dr.Jo!
Thank you for the video, I have a question, and it will be really appreciated if you could help by answering it 🙏🏻 During a Aikido class my hand was turned badly, which formed Tfcc, I've put a brace for 1.5 month, and it's much better now when it comes to pain during weight lifting, the question is: it is still clicking and poping very much and I'm a body builder as well, so I've decided to go back to the weight lifting again, no pain, just clicking and poping from the list, mostly on the ulnar side, should I worry? And is the "Wrist widget" enough to be able to practice Aikido and weight lifting again? Or I will notbbe able to practuce sport normally again?
Many thanks in advance🙏🏻
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Hi Dr. Jo,
I had a partial TFCC tear on my wrist while working out. Doctor recommended rest along with splint for a month. It has been over 6 months and pain has reduced but still there. I have started working out again with very less weights. But the chances of regaining the normal strength are less. PRP is a an experimental study that regenerates the tissue back to the original strength. What are your views on PRP treatment for TFCC repair?
+ankit kalra PRP is still being researched a lot, but it has been shown to be helpful in some studies. I think if your doctor thinks it is okay to try, it is definitely worth trying before the possibility of surgery. I also think if you haven't had any formal physical therapy, you should try that as well. Good luck.
hi doctor jo, how many times do i need to do this exercise a day?
Therapeutic exercises can be done 1-3 times a day.