ไม่สามารถเล่นวิดีโอนี้
ขออภัยในความไม่สะดวก
TFCC Tear Full Stretch And Exercise Rehabilitation | Triangular Fibrocartilage Complex
ฝัง
- เผยแพร่เมื่อ 9 ส.ค. 2022
- Hello and welcome to todays video on TFCC Tears, also known as the Triangular Fibrocartilage Complex! I cover the basic anatomy of the TFCC ligaments, the common reasons for TFCC injury and finally the range of motion and strengthening exercises you can do.
Items used in this video!
Ball: amzn.to/3KSJhME
Putty: amzn.to/3zE1pmA
Would you like to support the channel, or just buy me a cup of coffee as a thank you? Donate using the link below!
www.paypal.me/...
Follow me on Instagram - / pttarrant
Follow me on Facebook - tinyurl.com/2jkb8nbf
Follow me on Tiktok - / pttarrant
Visit my Website for more info - www.ukfitnesshub.com
Subscribe! - tinyurl.com/y7...
Business Enquiries - Travistarrant@mail.com
I get a lot of questions/emails about what equipment I use in my videos, please see below for links!
Laptop - amzn.to/3fIiemZ
Camera - amzn.to/33Nv9RT
My Microphone - amzn.to/3nHJsOQ
My 2nd Microphone - amzn.to/3FMovIM
Audio interface - amzn.to/3rzstQa
Booster - amzn.to/3IhUd2c
Keyboard - amzn.to/3FGnvWR
Mouse - amzn.to/3qLrJYN
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. There is no additional cost to you. This helps support the channel and allows me to continue to make videos like this! Thank you for the support!
![[LIVE] : ONE ลุมพินี 75 | คู่เอก "คมเพชร vs โอมาร์"](http://i.ytimg.com/vi/WugMG7Po8uw/mqdefault.jpg)
Thank you for taking the time to watch my this video, I hope you enjoyed it! These videos would not be possible without your support and viewership, if you would like to continue to support the channel so I can add more free educational content just like this one you can do so via the following link www.paypal.me/ukfhdotcom
I have put links for the ball and the puttys if you need them in the description of this video!
Have an amazing day and don't forget to let me know where in the world you are watching this video from!
Travis
After a year and not having a full healing of my tfcc in getting surgery. Im a bit afraid cause im a surgeon but i ran out of options. I will come back to this video for my recovery. Thanks a lot
So how does it went?
NOW?
How is your wrist?
Just gotta say Thankyou for this video and breakdown. Been 7-8months now dealing with my tear, doctor failed to prescribe me PT. This has been the best video and breakdown for excercises I've found. Thankyou again Travis
Thank you for the kind words Jon.
Wishing you all the best with your recovery!
Travis
How is it now???
Underrated video
Excellent video. Well done.
Gives me some really good ideas for my TFCC injury. Thanks!
are you good now sir?
Thank you doctor 🙏
I likee ball ball exercises. Thanker you
Great video! This happened to me while swinging a baseball bat and hitting a baseball. But I work with my wrist all the time!
I’m just off casting. The exercises are helpful. Thank you 😊
I am getting and MRI in 4 weeks on my right wrist Doctor is positive of a tcff tear and I'm certain I waited to long right now my symptoms are pain on the little finger side which is swollen can feel popping and clicking with numbing sensation now wondering what grade of tear the MRI will show.
Thank you for the links!
Bro u are awesome 🙏🙏
Excellent content, thanks Travis.
Thanks a lot, man! It’s so helpful
First comment 💣 💥 new subscriber here !
Thankyou for the great content Travis … you are a wonderful communicator
From Sydney Australia 🇦🇺 ( sorry about commonwealth games btw )🙃
Thank you for the kind words Trevor, that is much appreciated!
The less said about the commonwealth games however, the better 😉
Thanks
Hi Alan,
Thank you so much!
Kindest regards,
Travis
Hi Travis. Thanks for your video. Do you suggest sleeping with a wrist splint to help from further injuring? I periodically wear wrist widget during day, but don’t think it’s enough for protecting during sleep. Appreciate any thoughts you may have. Thanks!
Hi WK,
If I had a client that felt more comfortable wearing a splint I absolutely would not be opposed to it.
I would however try to get them to understand that it's only for a short period of time though and once the TFCC tear has healed they shouldn't keep wearing it.
Best of luck with your recovery and I wish you all the best!
Kindest regards,
Travis
This is hands down the most educational video on TFCC and therapy I have seen (and your tattoos are awesome!:) I have a swelling on BOTH wrist on ulnar side (I find Deep Heat brings it down a bit, freezing doesn't). It's been going on for 2 months now. GP insisted it was tendonitis, physio diagnosed within 10 secs with TFCC strain (he doesn't think it's an actual tear). I play the pipe organ and been riding an electric scooter for 6 years now, if anything, I blame these for whatever is going on. I'll try your exercises. If it's not a tear, would you see swelling for this long? And would an ultrasound / MRI show if it was "just" strained or it only shows tears?
Had a stupid accident about a month ago where flattened palm came into contact w/ my desk over some frustrating work issues........I've had pain in the ulnar region ever since...went to the hand doctor and I have a suspected tear, either partial or complete, unsure yet.... been wearing a custom fitted brace for about 2 and a half weeks and it still doesn't feel any better, no issues w/ range of motion, and pain isn't terrible, however it is consistent and I can't do any bicep curls, push ups or really any pressing motions without pain.....Scared shitless that I'll never be able to get back to lifting heavy weights. See the doc in a follow up next week....>Can't believe I was so stupid and careless.
Hi Brassy,
So when someone falls with a flat palm there is a lot of impact put on ligaments, tendons and we have two nerves that pass through the wrist the median and ulnar nerves. Inflammation and injury to ligaments, tendons or even bone can disrupt the nerve and cause compression. If you are feeling slowly better that's a really good sign but you have done exactly the right thing in seeing a doctor quickly who can send you where you need to be if necessary.
Wishing you all the best!
Travis
Hey brassy, how is it now?
I injured my hand boxing,it's been 6 week and my wrist is making click noise when i do Supination and hurt
Hey Travis, thank you for your video. About a year ago I started feeling some discomfort in my wrist due to repetitive motion at work (washing heavy pans and stuff), mostly rotation of the wrist. Fast forward nine months and the pain got worse although it never affected me that much. I was still able to work. Got an MRI and the diagnosis was a partial tear of the ulnar side of the TFCC plus ECU tenosynovitis. I have got one PRP injection and after 2 months I have felt some healing and the wrist cracks a lot more than before (I'm assuming it's created scar tissue due to the healing process). However the pain is still there sometimes (I can still work) so I'll be getting a second one in the next few weeks. I started using a wrist brace for work and it makes a massive difference, however I can feel somethings wrong in my wrist. I don't want to go through a surgery but it might be my best option if the second PRP doesn't solve the issue. What I find weird is that I can hold my body weight without a problem, I can lift weights at the gym with very minor to no discomfort at all but out of nowhere my wrist is in pain, especially right after waking up. Anyways, thank you for the video. I'm gonna religiously do these stretches and exercises to gain more strenght in my wrist and hand
Hi Ks,
Thank you for sharing your story!
So imagine when you are lifting weights, holding your body weight your joint is under strain however the pain you feel in the morning will likely be a delayed inflammatory response.
Wishing you all the best within your recovery!
Travis
@@UKFH hi. Got my second round of PRP and this time it hit different. My left was sore as hell. Couldn't use it normally for around a week. Even washing my hair was painful. It's been three weeks and I'm much better (full mobility range) but still sore when flexing or if I try to lift my own weight. Feels tight and swollen in the injection area. Read it could take 6 weeks for this to go away. I hope it does soon cause it's not pleasant. Can work somewhat normally but with caution
Thank you so much for your videos, I love how to explain things extremely clearly. I suffer from fibromyalgia so I’m in pain quite a lot in most places but I recently took up sim car racing, but after using the steering wheel or a few weeks a few hours a day my wrists are killing me and crack/pop every time I move them in a up down shaking hand motion and feel really sore when moving in a circular motion, I can’t get an appointment to see a doctor for nearly two months, so I am wondering if these methods would help me or do you recommend others? I would be extremely grateful for you reply and help, kind regards, Marc..
Hi Marc,
So sorry to hear that you have been suffering with fibro, I have many clients who deal with it and I know how debilitating and unpredictable it can be! Cracking/popping is not always a cause for concern at the wrist however pain at the wrist shouldn't be happening. It sounds like a repetitive strain injury which is often solved by resting and deloading the area from the activity causing pain. The best thing you could do is see a hand and wrist physiotherapist who can diagnose exactly what is going on through a proper assessment. You can try the methods in this video however if it flares up your symptoms, that would be an indication that it's too much!
Kind regards,
Travis
Hey dude, great video! I wonder if you can help me in any way. I injured my wrist trying to break something with my palm up. There was absolutely no swelling and within 4days I was gripping 100kg in the gym to do a deadlift with no pain and doing rehab exercises with a band in full range of motion including pronation and supination. I thought "awesome, this may only be a week or two injury".Pressing exercises were mostly a no but I managed to do high rep machine chest presses with a light weight. It's been 16 days since the injury and it hasn't improved and it's really starting to affect my mental health now as I rely on the gym so much to keep me well. I don't drive so can't get to an A+E department. Have you got any thoughts for me as I'm losing my mind right now. Massive thanks in advance for any reply.
Hi Bob,
Firstly, thank you for taking the time to comment! This would be something I could likely help with on an online consultation where I could take you through movement tests to try find out exactly what was going on!
Could be anything from a sprain to tendonitis but without movement testing I wouldn't be able to say.
Kind regards,
Travis
Thank you for this video Travis! I fractured my triquetral bone from falling 5 months ago, and an MRI showed a TFCC tear. The hand specialist recommended physio not surgery but I'm still experiencing stiffness and ache on the thumb side of the wrist. Have you had clients with this symptom and how long does it take to recover? They're telling me the stiffness is due to having my wrist immobilized in a cast and splint for 3 months but I wonder if somethings injured that the MRI didn't show.
Hi Aaron,
The main priority for rehab always is restoring strength and range of motion, once that's achieved I will often send off clients to have a second MRI so we can see if the TFCC tear has healed. If the client has dullness/aching and soreness I would hope to find out why via the MRI, but if there is no clear indication I would then seek the advice of a hand/wrist consultant.
Kind regards,
Travis
Is surgery necessary for this injury? I have a tfcc tear & a ganglion cyst on the scapholunate. My hand specialist gave me 2 options: cortisone shot or skip cortisone & do surgery. She said her success rate is 50% for this surgery. I'm not sure what that means, but 50% doesn't sound promising. Will the tfcc tear heal without surgery? I have read horror stories where people are in more pain after surgery than they were before & where they had to do multiple surgeries to get it right and still feel the same as before the original surgery. I want to try and just keep it braced until it heals but I don't want to waste my time if surgery is the best option.
Hi NDS,
So I will always try to restore hand function, this consists of getting the hand strong and decreasing stiffness and increasing flexibility of the hand. If pain is too much of a barrier for the client to progress with physical rehab then I as a practitioner need to look for alternative solutions whether that is steroid injections to decrease the pain and give me a window of opportunity to do the necessary rehab with the client or referring onto a hand/wrist consultant. I always recommend to my clients to seek the advice of several surgeons if going down a surgical route, they have different ways of doing things and opinions. After surgery I will then rehab the client post op.
Kindest regards,
Travis
hello.. i got an accident that put my left wrist at radial deviation position and i heard clicking sound twice at my ulnar joints , from there i feel uncomfy at my ulnar and can't even hold my body weight, also causes pain in my ulnar when i do lift with supinated position. please would you explain what could possibly happen to my wrist im looking forward to that.
thank you so much Mr. Travis
I have TFCC caused by to long Ultna they said 10 years ago. I never did a sugerry, but now i look into the injury again. i want to be able to train again. Can it do harm to do these stretches you show or is it always harmless to do it?
Hi Joost,
As long as stretches are not done to an extreme, the exercises and stretches shown in this video should be suitable for you :)
Kindest regards,
Travis
Are Powerball Gyroscopes good for tfcc tears physio?
Does this still work if you're not in the UK?
Of course!
thank you. do you have a exercise for the extensor carpi ulnaris and the tendon?
Hi O La,
I would do wrist ulnar deviation to strengthen the extensor capri ulnaris. You should be able to find a video of ulnar deviation on TH-cam :)
The Extensor capri ulnaris primarily functions to extend and adduct the wrist so your best bet is wrist adduction exercises such as ulnar deviation.
Kind regards,
Travis
Hey Travis, I just yesterday injured the TFCC area of my wrist joint playing golf. Came out of nowhere and I expect to repetitive motion and poor mechanics in my swing. It doesn’t feel too severe, but def feels like a mild ligament tear as opposed to muscular or tendons, it’s right inside of and connected to the complex. Do you suggest complete rest for a week or two before trying these exercises and stretches? It’s fall golf season and the prospect of being out for the next 4-6 weeks is killing me lol. Excellent video btw and I appreciate the good information
No golfer likes to be told not to play golf, it definitely doesn't make me very popular when I have to advise rest. I always aim to bring down inflammation first, avoid doing the cause of what is creating pain, splint the area if necessary, potentially ice the area or use anti inflammatory gels, then I go onto rehab mentioned in this video. If the client gets a flare up post exercises, that would be an indication that too much load has been used or they are still too inflammed.
Hope that helps and I am wishing you all the best!
Travis
teşekkürl ederim
Rica ederim :)
Just had TFCC repair surgery
I wouldn’t be able to do those first ones for another few years I reckon. 😶😵💫😞
It’s such a nasty injury and surgery after healing. I’m a musician too and it’s very upsetting the pain on probation and supination even 14 weeks post surgery
Pronation
Like the putty exercises thank you
Hows the going now
If i didnt get surgery for a tear, do these exercises help with cronic inflammation and sharp pain?? I pick up heavy milk crates all the time at my job and i think i tore my ulnar side by pulling up a garden stake out of the ground. Sounded like crunch leaves when it happened and a lot of pain. Its been 2 years since it happened and srill have pain. Is it too late for these exercises to help??
Hi Robin,
I would definitely give these protocols a go to see if it can reduce your symptoms', of course stop immediately if you get any feelings of sharpness! Hand rehabilitations are always easier to solve quickly post injury and harder to solve years after the injury but thats not to say you can't improve syptoms!
Wishing you all the best,
Travis
How long did it take for the tennis playwr to get back to playing?? No surgery
Hi Jeremy,
It does depend on a multitude of factors but if its a TFCC injury with no other pathology and an individual is doing an intensive rehab plan religiously, I would expect no longer than 12 weeks for full function. I've had a badminton player back within 8 weeks post injury before.
It's a much harder rehab when the injury is an old injury which was never rehabilitated, then recovery can be very tedious.
Kind regards,
Travis
Hello! Is it safe to start to do these excersizes 2-3 weeks after surgery? My physio said to start these as soon as possible. I am afraid to damage surgery corrected zones😮
Hi!
Definitely take the advice of your physio as that is who has seen and assessed you! If they're telling you to start they would be best educated having seen you!
Best of luck with your recovery!
Travis
How long do your clients take to regain full range of motion? Or to heal in general?
Hi Frank,
Complicated question to answer but if someone has this injury or surgery and sees me quickly I would want them to be without pain, back to normal range of motion and regain hand strength in 12-16 weeks (That would be with them really nailing the rehab exercises I give)
If someone sees me 6 months plus after having the injury, it can be a far more complicated rehab and often results are not as good. For example I may get someone out of pain and get strength back however not be able to restore full range of motion. Every case is slightly different.
Kindest regards,
Travis
The ball and putty are the same URL.
Fixed!
Ball: amzn.to/3KSJhME
Putty: amzn.to/3zE1pmA
I got inflammation near by tfcc and the forearm bone?
how can i recover that
Hi Lovepreet,
Definitely worth seeing a physiotherapist who can assess and see the inflammation in person. That way they can diagnose or refer you onto where you need to be, as I can't assess you over the internet its hard for me to say.
Kindest regards,
Travis
I sprained my wrist 2 months ago now was in a brace for 35 - 40 days . Now I feel pain in abductor digiti minimi and pisiform . What can / should I do .and when I flex and curl my pinky finger the pisiform and the tendon connecting to it moves more than that of the non injured hand .
Hi NM,
Sounds like something I would consult a hand physiotherapist about to explore options for treatment. It is hard for me to suggest as I can't see you but if it doesn't cause you any pain they will often try to strengthen the tendon and if that doesn't work in the UK we then refer onto orthopedic surgeons.
Kind regards,
Travis
When i try the pronation/subnation exercise my wrist keeps making a snapping sound. Is this ok to continue? I have small tear.
Hi Alyssa,
Depends on where the snapping is coming from. Seeing a physiotherapist for that snapping would be your best bet as they can assess what is snapping and inform you of the best next steps. Until you see a physiotherapist, search up pronation/supination wrist exercises that are isometric. (This will strengthen the area but avoid snapping :) )
Wishing you all the best!
Travis
Hey travis, i can completely rotate my wrist without any pain, but i feel a pinch of a pain when i do ulnar deviation and also i feel the pain while holding a cricket bat. Whats the best exercise i can do to solve this
also I dont feel any pain while doing pullups and some other exercises which involves weights, so should i continue with it?
Hi Sanal,
So we tend to keep the wrist in a stable position in pull ups and weight exercises (so not too many exercises involve much ulnar deviation)
Your case is something I would have to physically see in person to test, treat and if necessary image. If your symptoms are persisting, not getting any better and impacting life definitely seek a hand physio :)
Kindest regards,
Travis
i have tfcc from9 month but still it hurts But i have questions So far i have Popping ( Sound can be heard when you moved the wrist ) when moving the wrist with less pain Is it normal ? And how can i know it heal I asked alot of doctors but in vain
Hi Zain,
Its definitely not uncommon to have crepitus or clicking after a TFCC injury, what is not normal is pain still occurring after. I would generally seek a second opinion at that point from a hand consultant. They specialize specifically in hand surgery and care as opposed to a doctor who is more generalized.
Kindest regards,
Travis
Hi Travis, thanks for your video👍.
I have a tfcc tear type 1A and ulna+ ; my PT mobilizes scaphoid : is it ok ? can it be harmful?.
Hi Silvestra,
So the scaphoid mobilisation is often used as a technique to improve wrist extension. If your PT feels it is necessary, I am sure they will have a good rationale for doing so :) Wishing you the best with your recovery!
Kindest regards,
Travis
@@UKFH Thanks for the answer !Your videos are so helpful .Whish you all the best !♥️
I have a tfcc tear confirmed by mri but the pain is on my thumb side? is that odd? everyone says pain should be on pinkie side but mine isnt.
Hi Organic,
Definitely odd as tfcc pain is on the outside of the wrist, that's not to say I haven't had clients with both pain on the inside and outside of the wrist (more due to falls where the entire wrist is painful due to an awkward landing)
Kind regards,
Travis
@@UKFH Thanks for the reply, yeah i find it odd as well having reading some some information and my pain being located on the other side. Been 6 months and it still causes me pain, but my pinkie side feels fine.
Took me five months to mend.
Mine was generated by a backhand padel stroke. Over-extending.
Hi Travis! I can currently pronate and supinate without pain, however I do feel clicking or tendons moving across my ulna head. Should I continue as long as the excercises are pain free?
Hi Chris,
That should be fine however do stop if you start to get any flare ups of inflammation or pain when doing the exercise! :)
Kindest regards,
Travis
@@UKFH Thanks for the reply! Really appreciate that.
@@UKFH Is there a way to get the clicking away?
@@Eagle2894 Unless they're very severe, you can ignore them. We all have joints in our body that click every day.
Has anyone fully recovered from a tfcc tear and is back to weight training ?
Take bpc157 and tb500
3 months and it was still sore and wasn’t rlly training with anything that bends my wrist 9 days on bpc157 and tb500 healing better and starting to hit the bag again slowly
@@massimocampanella5228 god bless, did you do the injections on your own ?
@@matteocavaliere2539 yes I do sub Q into stomach fat I don’t do injections or steroids or anything . But this time injections don’t bother me I wanted to heal and into the fat is Like painless
@@matteocavaliere2539 hey man yes I am doing it at home 500mcg twice a day of bpc and tb500 5mg a week every other day split dosage so about 1.6mg Monday Wednesday Friday
Hi! I have TFCC tear injury. It's been almost two years since it happened. Right now, I don't have pain, but whenever I move my wrist (particularly in flexion, extension, supination and pronation) it always creates clicking sounds. On top of that, I feel my wrist is not as functional as before because of tear on the ulna side as well as the tight pronator teres. Also, want to ask if I can still do push-ups, pull-ups and dips along with the rehab exercises that you've given in the video? Thank you!
What's treatment do you apply on your wrist?
@@rafirizhasyakhari2694 I used wrist brace and wrist widget 2 years ago and I stopped since those didn't help me. After that period, I focus more on doing stretches and massages. But I still do lift weights and calisthenics and just wondering if these two have to do with the duration of the injury
Hi Justin,
Seen this before! I would absolutely make the wrist and hand as strong as you can to support doing movements such as push ups, pull ups, dips. I wouldn't have a client like yourself do dips on a bench or push ups with the palm flat. I would however opt for dips where you are upright and push ups with the hands gripped to dumbbells that wont move all over the place (like hex dumbbells) as the wrist is going to find that far more tolerable and the risk/reward ratio is better. I don't see why pull ups would be an issue as long as you kept the repetitions slow and worked up to them slowly!
Kind regards,
Travis
@@justinlima2892 did you get that injury from calisthenics?
I believe I had a Tfcc tear about 3 years ago. It gave me nerve pain and inflammation all throughout my arm and wrist. I had 2 MRIs and 2 x rays yet they still missed it. I was diagnosed with tendinitis and a wrist sprain instead. I’ve been able to lift on and off for that time. Then I recently bought the wrist widget. I’ve been wearing it for about a week and a half, and now I’m feeling nerves and sensation in parts of my arm that I haven’t felt since before the injury. It actually feels like it’s healing. Do you think I can fully heal this injury if this continues?
Hi J,
Can't say I have ever had a client use one, however if you are feeling positive sensation that is definitely interesting! You might as well continue and track progress and if you are able to progress exercises and strength you are definitely on the right track!
Kind regards,
Travis
Guys if you need a excellent TFCC surgeon in Long Island ,New York,Try to find Dimitrio Cristopherou, Long Island asociatión of ortophedic or St Catherine hospital.He is one of the Best specialist in hand and wrist surgeon in all New York.
Hi J, would you mind mentioning which particular wrist widget you've started using? Maybe a link to the site you bought it from. I would like to look into one for myself.
Cheers
@@ioanbugheanu6836 WristWidget.
Hello travis i got done my mri for my wrist recently and report said - Clinical details- IFCC tear.
There is evidence of small undisplaced chip fracture involving the ulnar styloid process. Associated near complete tear is noted involving the ulnar attachment site of the triangular fibrocartilage complex. Associated small intrasubstance fluid collection and inflammatory changes are noted measuring approximately 5 x 4 mm in size.
Mild hyperintense signals are also noted involving the ulnar collateral ligament suggestive of grade I injury.
The extensor carpi ulnaris tendon is normally visualized.
I dont want to undergo surgery also now i have stopped lifting weights from yesterday can it be heal on own
Hi Syed,
As I can't see you and assess you properly I am unable to give you any real specific advice on your case. However, I would look to find a hand therapist who can trial potentially a mixture of hand strengthening, inflammatory control interventions and conservative treatment before going down the surgical route. Many injuries like yours can heal naturally however it is person dependent!
Wishing you all the best!
Travis
@@UKFH can i drop my report my mri report says -::
There is evidence of small undisplaced chip fracture involving the ulnar styloid process. Associated near complete tear is noted involving the ulnar attachment site of the triangular fibrocartilage complex. Associated small intrasubstance fluid collection and inflammatory changes are noted measuring approximately 5 x 4 mm in size.
Mild hyperintense signals are also noted involving the ulnar collateral ligament suggestive of grade I injury.
The extensor carpi ulnaris tendon is normally visualized.
Hello Travis.
I have this same problem but i can lift weights and it doesn't hurt but i still feel my wrist. If I continue to train, will the situation get worse or can I train without problems? The injury has not yet healed 100%
Hi Rian,
The only way you would know is if you was to get an MRI, then continue to do weights and at a later stage get another MRI and compare the two. (This would be not only time consuming but also expensive) As long as you are not getting pain and you are not putting the wrist into high strain positions (think of how you would put your hands in an exercise like a press up or dips on a bench) you should be okay!
If you ever are concerned however, it would be worth seeking out a physiotherapist who specializes in hand rehabilitation. Make sure to keep strengthening up the wrist and hand consistently before your weight sessions!
Kindest regards,
Travis
Hi Travis, thanks for the video.
I injured my TFCC a few months ago doing dips in the gym. There is still pain but it's not too bad. I still lift heavy in the gym and strap my wrist. But the TFCC hasn't healed fully and when I rotate my wrist I can always still feel it and it clicks when moving my wrist to the right side. It seems to be nagging and just isn't fully healing. Like I said I can still lift heavy weights but the TFCC isn't going away. Any tips?
Thanks
Hi Tahmid,
Have you tried doing direct strength work on the wrist and hand? Such as the exercises in this video for an extended period of time they progressing them?
If so and it's still not getting better I would get an assessment with a hand physiotherapist just for piece of mind!
Kindest regards,
Travis
@@UKFH I've recently come across this video and the exercises are definitely helping. I noticed a difference the next morning after giving them a go. I'm continuing with them, so I'll how it goes. Thanks!
@@tahmiduddin4920 hi there! I have a similar situation with you. I can still lift heavy but my tfcc is not fully healed. How's your current situation looks like after doing these exercises??
@@ChestonUy it has helped a lot. I've been using a elastic band too to do some exercises too and that's helped too. I think it will take a while.
What kind of tear did you have? I also have mine doing weighted dips