Wrist Pain | Strain | Sprain | TFCC Rehab (Hand | Forearm Strength & Mobility Exercises)
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- เผยแพร่เมื่อ 9 ก.ค. 2024
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Struggle with your workouts or daily activities because of wrist pain or weakness? Check out the video!
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Intro (0:00)
Wrist and Forearm Strengthening (0:18)
Grip Strength (3:15)
Weight Bearing Modifications (3:52)
Mobility (4:48)
Other Modifications (5:52)
Practical Recommendations (6:27)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Awesome video! Straight to the point, no idle talk, great structure! Thank you so much!
Super comprehensive. Really well explained. Great demonstrations for each exercise as well.
Thank you for the effort, dedication, and education you put into this video🙏🏽
This is excellent, good to hear from someone who knows what they're talking about!
This is a wonderful wonderful video. Super informative. Couldn’t of been done better. Great job!
This was extremely well done and very informative! Thank you!
Very insightful brother! Pretty much needed this!
Thanks. Helps out with my sons post wrist fracture rehab!👍
Thank you so much for this!!
Very good advice, also neatly edited and presented. Good work!
Literally just what I was looking for, thanks so much
At last found the right physio channel on youtube. Amazingly helpful!
this video is insanely well made, helped me a lot ty
amazing video! very nicely done, clear, professional. Thank you very much ❤️
Awesome...thanks...cheers from Chile !👊
Excellent video. So much clear info
Bro gave us a wrist recovery plan and accidentally a workout routine better than 99% of ytb fitness channels.
Helpful and well made video. Thanks alot !
Really specific and useful with chapters, thankyou so much. 💜
This video is actually amazing wth
Amazing video man.
Keep up the good work.
Another gem. Thanks
Very helpful thank you! I’ve (a gymnast) been struggling with pain after having a ganglion cyst surgery in my left wrist. I realized that I just needed to strengthen my wrist to help with the pain
Hello can you please tell me more about your experience, I'm a Tai Jitsu martial artist and I've been struggling with wrist pain and discomfort since I injured it about 3 years ago during a kickboxing match. I don't want to give up on my favorite sport , it would be very helpful if you could tell me how your wrist got better and allowed you to train , thank you so much in advance, 🙏
This was super helpful
Thank a lot to make such videos
Thank you my wrist pain had gone. it is after two years, now when I done these.
Just amazing! This is the only video that addressed my issue, rest all of the videos are on trigger finger or something else, and that fact that its so thorough, wow. I never thought i need to train my ulnar and medial deviation muscles along with felxors and extensor.
Will definitely do these and keep on increasing weight/resistance and lead myself to a pain free pullup.
Thanks a lot brother.
3week update: I started out with 1 kg weights, doing flexion, extension, ulnar and medial deviations and supination- pronation and grip exercises. I was doing these for 3weeks straight and now Im able to do it with 5kg dumbells. Im pain free throughout the day and plan on starting pushups soon.
How are u doing now?
@@julienleveaux3113 Hi, I was doing really well, had gone upto a pull up bar hold with full body weight off the ground for 3 seconds, then I got greedy and hung there for 30 seconds which reinjured my wrist. Will be starting from the beginning now.
@@ojusbhanot676 don't worry man it happens to the best of us so keep going be patient and you'll get there just stay consistent and smart with how you progress! 🤜💪
After 1-2 months, how have you progressed? Same as before?
@@anthonyjasiecki2619 Yes, rather faster. Slowly increasing weights by 1/2kg every week. Will build myself up to a pushup and then a pull up again.
Awesome video !! Exactly what i was looking for to work on my tfcc injury.
Covered exercise, how to do safe pushups and doing other exercises while protecting wrist
Thank you very very much!!
2 years ago I overtrained my grip with heavy hand grippers and ignorantly pushed through pain, the numbness and weakness persist to this day when gripping on things.
Have you tried exercising your grip again with very slow progression? Or just rested it. (Not being sarcastic, genuinely curious)
@@alexdavidson9833 nope, just rested it.
You might want to try slowly working it out very very slowly I had really bad tennis elbow and the only thing that gave me any semblance of before has been to rehab it a lot.
@Alex Davidson thanks for the advice, how much did it take to see noticeable improvement after starting rehab?
@@gamedestroyer3070 tbh it took awhile like months before pain away and like probably 3 at least and that was just so I could drive without pain now its mostly if I do a lot of yard work and driving and gaming but it took awhile going from wrist curls and reverse grip wrist curls 1lb and now can do 10lb for 8 reps it takes time and slow progression don't rush it. Those two were the top exercises that helped me.
Thank you.
3:11 grip stregnth aspect of this
3:55 pushups give most trouble cus of loaded wrist extension
thats why fist is easier for me, it takes away load at wrist extension
so thats what i need to improve for pushup or side plank holds wrist looseness
all the variations he discused as well as pushups angle will progressively load wrist ext more until you can doit flat
4:45 wrsit mobility, closed fist rotate which i do and helps is part of this
5:44 after wrist mobility, he recommends doing pushup or plank to keep stregnth and muscle memoery of length in those new positons
6:00 heavy weight on wrist, notice if youre in ulnar or radial deviation while lifitng weight, neutral is obvousyly best for balaned building o stregnthin wrist and stabilization and gealth
6:18nsame goes for wrist ext and flexion under load
6:35 wrist rehab examples
he seems to do warmup and mobility at start before upper body lifts
then at end will do wrist stegnthening maybe because dont wanan tire themout before youre heavy movements
and also says to do wrsit adjustments as needed to movements to take load off wrist like checking to see if your in neutral wrist position vs deviation or flexxion and extesions
THANK YOU SO MUCH this helped so much😀😀😀😀😀😀😀😀😀😀😀😀😀😀
Thank you very much.
You just won a new lifetime suscriber.
Very helpful
great video! keep up the amazing work!
Thank you!
Awesome video,you hit the nail in my wrist lol!,I may be 68 but I’m a gym rat and have always been ,thanks again for your detailed information ✌️
Best video ever
great info
Thank you
Thank you :)
Subscribed .
Thank you
Hurt my wrist doing snatches 😢 thank you, going to incorporate this into my normal mcl rehab this week❤
Hi, really appreciate this excellent video. Concise, well thought out with good use of video clips. I don't normally have wrist pain, but sometimes do, but only after a workout. Will use these exercises to strengthen my wrists, thanks again, best wishes from the UK.
This is the most thorough and informative video on the subject. With tennis elbow do you suggest not doing upper body exercises while the forearm and elbow pain stops/heals? The day after chin ups or rows produces considerable elbow and forearm soreness. Thank you!
Great comment literally feeling the same after pull most weeks
did you find answer?
skateboarding injury here. you really saved my life. my wrist is so jacked up. skate and destroy, but then do some physical therapy lol
same dawg. my wrist been fucked for like 6 months after wiping out and PT in my area is always booked. youtube it is
Your content is awesome , plz make a video of si joint rehab nd progression
as someone with injured wrist from hockey i would do a lot of push up on my fist, the problem I had when doing them this way was my wrist were weak, and they would collapse when i wanted to push myself to my limit... i was lucky to not be seriously injured, becareful if you do fist push up!
Should you keep doing the exercises if you feel a snapping (but no pain) when doing flexion and ulnar deviation exercises?
Also, could you please post a video or an social media post on exercises for bowed legs? There is lot of information out there on knock knees but very few on the latter. Would be really helpful.
very nice video, i just have one question i had a wrist injury like 5 months ago and i dont feel pain anymore but i do have some mobility issues, if when i am making this exercises and i dont feel any paint but i do hear some grinding and popping do i continue them?
Fantastic editing. This is what I am looking for-how to strengthen after possible tfcc injury. Plus I am a dental hygienist. Can we see it performed with bands instead of weights also?
Thanks for your information，can this exercise prevent or cure ganglion cyst and wrist ligament sprain？
Which exercises would you recommend for someone who has some cartilage erosion in the wrist?
Thank you I have an ECU strain and it's been killing me for over a month. Thanks for the routine
Hw r u now? I hv it too
Just had my cast taken off after 12 weeks for a broken scaphoid and was told to look up wrist mobility videos on TH-cam. What a find this was, great video, masive thanks for posting it.
Did you get back the full movement
@@Joelvarghese6 Yes I have.
I have done a surgery on scaphoid with bone, I only have 10% of my movement. I’m doing the exercises hopper it get better
Best of luck. You always get out what you put in. Don't ignore the pain but always test it was how I approached my rehab.
Are there any of these you would recommend for rehab after a colles fracture
Hello good job! Is it some way to ganglion cyst gone without surgery? I had ganglion a few years and its problematic in some exercises.
Pretty channel ❤️
Hello,
I’ve been experiencing right wrist pain when performing the side stroke swimming pattern. I’ve been told it might be my hand position that causing the pain. Please provide any resources or guidance you can regarding this issue or treating wrist pain with swimmers. Thank you.
Would this work for ECU tendon subluxation?
should i do physiotherapy during tfcc? or wait until it's recovered after 4-6 weeks before starting doing any type of activities?
You are a god to me
I use old time strong man..
Timed thick bar holds.
Ie 20k kettlebell..so far 3mins before the grip goes...because I have limited movement in the wrist..
Been broke twice..
RTAs.
you can also do push up on fingers
- (5:10) Slow circles with open palm
- 5:15 Quadruped rocking
- 5:25 wrist stretches
At 1:18, if you don't have a stick or broom, a frying pan works just as good as long as it's somewhat heavy
Please make a video on finger strength
I can’t really do any supinated exercises how can I get better at these
hi..may i know this is suit for patient after scapholunate ligament repair surgery ?
Fantastic video guys. Would you be confident to give these recommendations to somebody who has had a distal radius/ulna fracture? It obviously depends on how long ago they had the injury. I've always just wondered if the 'traction' nature of grip strength exercises like dead hangs and farmer's carries would be beneficial or harmful for those who are relatively early in their rehab? Would love to hear your thoughts!
Yeah, depends on timeframe.
hey i wanted to know how to determine how severe is the tfcc injury? and is it a permanent injury that I'll have to deal with throughout my life or it will completely heal and become painfree?
I had a pretty bad tfcc injury repaired by surgery with a prominent ulnar joint and I'm not sure whether to brace 24/7 or to do these exercises. I don't know whether I need strength training or bracing.
on upper side of. my wrist there is very pain on moving wrist is there fracture only pain causes during movement
Is it normal to have pain when stretching ? I only have pain on things like push-ups or putting my hands flat in general
is focused shockwave can help for tfcc ? thanks
When should I start doing these after a sprain has occurred?
I was working out all year in 2023. I broke my wrist. on july 1 2023, and i had a cast on for 8 weeks. Now my wrist is super weak. Its now december. How long does it take to heal the tendons? Ive done some mobility exercises, and strengths. I still cannot do pushups , I love these tips.
Veramente professionale, bravo. Peccato che non posso leggere i sottotitoli in italiano
So we can continue working out
Maan,doing pronation my right hand still hurt,been like 3 months since injury...hmmm
Please make a video of de quervains syndrome
How heavy should the dumbell be?
I have been doing 500-700 reps with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that often lasts most of the day.
The only other exercises I am doing are bodyweight arm swing squats and riding a spin bike.
Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel?
How can I exercise my biceps and arms and not cause these symptoms?
How can I reverse the symptoms?
i have wrist pain, i cant supinate my hand. this havent become any better in 1 month now. i dont think i have a tear, what can i do?
Hello, Sir. My right hand has just been injured for a week. Is it necessary for conservative treatment for a month? Is it necessary to start rehabilitation after conservative treatment?
i got injured in punching bag, and i need to recover because i was selected in a basketball team; the game will start in 3rd week of july
Its been 2 months my tfcc is not going away i have sprain and my pain is no more
Hoping some of these exercises help me. I broke my wrist 7 years ago I received no physio at the time and have struggled to get full functionality/strength back, to this day still cannot put weight on it without being painful/uncomfortable (eg. In a high plank position)
Can I work through the pain or should the weight be low enough that there’s no pain, just discomfort? I have a tfcc injury in both wrists and have issues supinating
الله سبحانه وتعالى جل جلاله وتقدس اسماؤه 💪🥰❤️🌹👍
What can I do for painless popping wrists during wrist rotations,radial and ulnar deviation and basically instability of wrists.
Alot of times popping isn't a sign of problems and doesn't need to be fixed
I’ve recently started to have my wrist constantly popping after boxing and I still haven’t been able to fix the pain
Sir I have a doubt I have this conditon and I got physiotherapy 1 month ago for some day now should I start training for strength because even after physiotherapy I still feel pain in this
When I do these exercises, I feel extreme pain, so I wonder if these exercises might be the reason for my injury again???
Great, do you think there’s a way to build up resistance on the wrist with anything other than dumbbells? I have 5kg dumbbells and I’m equally strong with both hands even though it’s my left wrist that is injured, that is, I can move it perfectly and can do pull-ups and other pulling movements without any problems but it’s impossible to push anything with an open left hand for me due to extreme pain, let alone push-ups. That’s why I’m doing knuckle push ups for the past 12 months, but the pain hasn’t faded yet. Should I get heavier dumbbells? I really don’t know what’s the issue because I can easily hang from the pull-up bar with the same hand, and I weigh 80Kg so I don’t know if going for heavier dumbbells can help me.
Great information in this video. This one is also amazing hope it can help your issue th-cam.com/video/7KdsGAuQBC4/w-d-xo.html
i have wrist pain for almost 2 years, done all these exercises, i just gave up and wear tennis wrist bands when i need to use wrist strength and use comupter mouse haha
I'm a BJJ practitioner, I had TFCC injury 3 month ago. I took a break from BJJ and decreased my mobility of ankle. Just have a question should I start with TFCC therapy? Thank you in advance. Best Regards
Hey did you fix your TFCC with this protocol? I'm dealing with the same injury
Mechanic here and my wirst are in fact pretty fked I do all these can’t tell if it’s working or not being that my shit still hurts
I would say there’s 2 more motions your forearm does with opening and closing your fingers
اللهم صل وسلم على سيدنا محمد وعلى اله واصحبه اجمعين ❤️🥰🌹👍