wrist pain fix in 4 minutes | Physiotherapy
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- เผยแพร่เมื่อ 15 ธ.ค. 2022
- Instagram: @ physio_evangelist
Physio work place: REGEN PHYSIO AND SPORTS REHAB, ask for an appointment with me, Justin Yee.
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In this Video we will be treating pain in this area of your wrist, flexor carpi ulnaris tendinopathy. And you are bed.
Flexor carpi ulnaris tendinopathies that i've seen are from pulling on pinches, side pulls or slopers repetitively, or badminton players who smash. However tendinopathies usually occur when you take a break then get back to the exact same intensity as before the break, or just by increasing intensity of your activity very quickly. So so bed.
They usually point to this point here, the insertion of the flexor carpi ulnaris tendon. Sometimes the pain or tingling travels slightly upwards to the pinky side of the palm.
They will usually feel pain and stiffness when waking up in the morning, but then gets better throughout the day. It is usually painful when warming up but then gets better during the activity like rock climbing, but then it hurts the moment they rest or stop doing the sport or activity. Very bed.
For example, a patient of mine, who felt the pain when warming up for climbing, then didn't feel the pain at all when climbing, but then the second he came down from the climb, or rested on the wall, his hand would start to shake, and there would be a sharp ache in this point, sometimes radiating upwards to this part. However, it sometimes feels weaker than normal. Youre so bed.
Treatment will start in phases. We will first start with a nice and gentle cross friction massage in a lengthened position, if it is too sore, you can apply some ice. Do this every morning for a few days. You can also put your wrist in a brace or tape it like this, so that the tendon is allowed to heal, do this for a couple of weeks.
Once or twice a day you can take the brace or tape off to do rehab exercises. I want you to start with a closed chain exercise. In this position slowly rock your body forward and towards the pinky side. Pressing your pinky side of the palm into the floor, keeping your elbows straight and pressure your fingers and wrist into the floor. Hold for 10 seconds, come back, 5 sets of 30-40 second holds.
Then you can progress to an open chain exercise. Take a pole or a broomstick, hold the lighter end, it should feel like 70% effort, hold for 10 seconds, 3-5 sets.
Slowly lower it down. Repeat daily, but if it feels more than 3/10 soreness then rest, do it the next day and decrease intensity slightly.
Once your pain gets noticeably less in the mornings, you can start doing exercises that involve the entire kinetic chain. We can do tricep pulldowns with a wrist ulnar deviation, kettlebell or dumbbell presses with ulnar eccentrics.
After a week of these you can progress to push ups, pull ups if pain allows and then some power pushups pressing up fast, and absorbing the landing.
It might take about 6-8 weeks to heal but after about 2 weeks rest you can start gradually going back to your sport but avoiding pain and not playing at 100% intensity.
Try this program out and let me know how it goes, I would love to hear from you. You can also message me on instagram @physio_evangelist - แนวปฏิบัติและการใช้ชีวิต
Awesome info! This is exactly what I’m dealing with. Thanks!
I enjoy your videos. Thank you for the content. Please do a video on ankles.
Great video... Editing and information was perfect
Great info keep up da good work..❤
Your videos are awesome. Could you do one on supraspinatus tendinosis?
Can you do a video on ankle movement next!? That would be sooooo awesome
I did the "chair challenge" 5 months ago, which simply means that you grab a chair by the leg, lift it and hold it keeping your arm straight and horizontal. I practiced it for about 20 minutes until I succeeded, it was pretty heavy wooden chair and put A LOT of pressure to the wrist obviously. 5-6 days after that my wrist started to hurt when twisting it and has been hurting ever since haha, but getting better. Feeling OK when pressing a barbell, but boxing and hitting a heavybag hurts a bit. Gotta start doing some rehab excercises I guess.
Thank you for tips, fractured wrist but ulnar side still aches almost 4 weeks after surgery with plate. Will slowly work in the exercises.
Thanks a lot. I'm having this wrist pain. Saw your TFCC and did a self-test and noticed that wasn't the case. Then this video described exactly what I'm dealing with. Good to know there is a healing period because I was worried about this for a long term pain. Quick question: does arthritis cream (diclofenac sodium) help?
Neat video! A similar video from before helped me immensely. Keep up the good work!
No worries!! Thanks for the encouragement!!
That's good information based Video
Thanks bro!
Dude! Thank youuuuu!
Thanks a lot for your video!
I'm a climber and I'm having sharp pain in the ulnar region when I flex my wrist (if I try to stretch my palm downwards my elbow, like if I want to show off my forearm muscles, it's very painful). I tried the program you are describing in your video, now I can do push ups pain free. However the sharp pain remains and I can only climb in a very limited way. I assume the injury come from repetitive hard moves on some weird slopers/sidepulls.
In your opinion, what should be the next step?
THANKS!
From my experience you have one of the best forms of therapy that I have sound on TH-cam. I didn't see on your playlist anyting associated with tennis elbow. Could you possibly do a video on curing tennis elbow thank you and God bless you young man
Hi. I'm Danh from Viet Nam, my wrist got hurt a couple week ago after typing long hours. After trying the massage and the stick exercise my wrists got much better, thank you for your good work sir. I wish every day is a good day for you.
Hey buddy. Love your videos! What is it called if I am pain on that side of the palm after trying to break something with it (an old door we were throwing out)? I can't weight bear on it even 5-6 weeks after injury.
Grate Video
Exatamente o que sinto. Obrigado.
se machucou fazendo saprring tbm?
What about pain at the risk below the thumb? 🤔 love your videos btw 💯💪🏽
Can you do a video about common causes of dorsal-side lunate pain?
Hi, good video. I have pain in that region but it doesn't radiate in the palm but more in the side of my fore arm. Would this routine still apply?
Thanks a lot .It totally relieved my wrist pain which I had for more than a year.
How much time did it take to completely recover?
Good question
Hi Yee I'm amazed at your level and depth of knowledge. I was seeking diagnosis for a long time and i think you helped me finally find one. I'm formally a climber but what's trigeering the tfcc this time is hard core tennis playing 3 days a week. I'd love to chat with you directly but I don't have Instagram account. Any other way of reaching you? Thanks so much, Shlomi
nice! differentiating tendonopathy and TFCC is also important 👍🏿
Indeed, thx plexus physio!!
תודה!
Can you please make a video on Shoulder pain during planks and even normal push ups? its been bothering me for months and i cant build my chest like this
Thank you so much! This is exactly where I have pain and how I hurt myself (ulnar deviation with flexion!) You are the best!
How's your wrist now?
@@madhavar7116 HI! I am happy to say that after completely taking off from tennis for 8-10 weeks I then started a 6 week hand therapy program - that gave me exercises and stretches to do at home. Meanwhile, I was lifting - but with my hand in a neutral position at all times - doing nothing that would hurt my wrist. Just for my mental health. Then, I slowly started adding in tennis - and would back off if I felt any pain at all. I did ice friction massage after activity. I also wore a wrist widget constantly (I no longer need it) One other thing I did, which, I am not sure if it helped me or not, was I got a red light therapy pad that had red light and near infrared light frequencies. A friend who had a terrible case of tennis elbow mentioned he used it to help get blood flow to the area. And it helped him along with exercises strengthen and heal his elbow. So, when I started the hand therapy, I also added in red light therapy with it. It definitely felt good and hoped it would increase blood flow / reduce inflammation to the area. All I can say is that I felt pretty "normal" by the 4th week of therapy. I Used the red light therapy up until about a month ago. I am fully back to tennis now! I am fully back to lifting. The only time I have ever felt a tiny twinge is when I did a bicep curl where both hands were curling with them close together using one weight and palm up position. So, right now I just avoid any positions that excessively load the wrist in an extreme supinated position. I am hoping with time ligamnts/tendons strengthen :)
For 3 days I've had an agonizing pain right at the crease of my wrist on I guess what is the ulnar side. I now have pain in all of my fingers and up to my elbow. I was diagnosed with de quervain's almost 8 years ago and used to get cortisone injections on the thumb side of wrist from weight lifting along with both elbows. This pain I have now is 100x worse than that ever was.
Can you please make a video on knocked knees? Love from india
Would you also say this is common for tennis player? I feel like this is a common injury as well and my pain is exactly describe here especially going back to tennis after a long hiatus
LOVE IT! PLEASE MAKE MORE VIDEOS!!! 😊
Thx man!! You faithfully watch and comment on my videos! 😆😆
Can we do pushups or pullups after 2 weeks?
Im just so confused. So my wrist pain is exactly that in the thumbnail (well except it can go to the top part of my wrist but still in the same part, just directly above) and after my rest days (i go to the gym and rest on weekends) it feels fine but they after like benching or dumbbells or obviously anything with arms it hurts, also its only in my left hand/arm wrist
same bro, same. except i’m a boxer.
Only on my left wrist, and it happens when i do pull up. :/
How did you fix it man please help me
it kind of just went away. Just take a break from doing any heavy lifting type stuff for a week oin it really and it will helpa@@THELORDOFCAKES
If you feel pain only when you are benching, maybe some wrist mobility exercises before it help you, on channel of squat university have good contents about this.
make a video on how to fix knock knees
Quick questions:
I belive my doctor moved my Triquetrum bone to into the wrist a bit more when reposting my wrist. I had a cast for 6 weeks, so everything healed. However I broke my Radius bone. But the only pain I have had is ulnar sided pain, and I have exercised a bit, but I don't really feel it improving a lot.
Can it be that a bone blocks a tendon, or makes the wrist so compact that the tendon can not heal properly? Or can it be that the tendon is in a different position and will not completely heal because of that?
And if the tendon is somehow teared, can I actually heal it by training it back?
Btw great video, good explanations and it's easy to follow.
I injured my wrist on the thumb side. While I still have plenty of mobility I do feel pain like if I'm waving I'll feel pain around the wrist/thumb area . Could you possibly make a video for that side? Please and thank you.
Does the hand grip exercise machine help in healing?
PE. I enjoy your videos, very informative. I have wrist pain but it's on the other side near the thumb. I hurt it almost 6 weeks ago and the pain is dragging on. Can you do a video on that, I'd definitely appreciate it. Thanks!
Hmm near the thumb. I'll do one on that
I would like to clear up the first exercize? You say to hold for 10 seconds for 3-5 sets but does each set consist of multiple reps, or just one 10 second hold?
Thank you!
Good
this is what I needed the most these days. Thank you so much!
You're welcome!
How's your wrist now?
@@madhavar7116 a lot better now! I appreciate that you asked!
I hope you're doing good as well with healing the tendinopathy.
@@le_gentil_lion can you please help me with this and share the details about your healing process, my wrist swelled up after physiotherapies session
Is it possible to have bruising in the area from this injury? Also would something like this show up in an MRI? Had one recently and revealed nothing yet is still have wrist pain similar to what is described in your video. Thanks in advance!
This is exactly what I’ve been dealing with
Hey man, love your videos. I had a injury in my right shoulder. After 6 months I feel a internal pain in front part of the shoulder when I raise my arm to the ceiling. Do you have any tips on how to fix that? Thanks in advance
Hey man, I have a video on that! Go check it out!
I have this problem for last two years, what do you think about it?
How you doing bro, I got my wrist pain from excessive pressure while doing bodyweight workout but I kept pushing through it at first because it was not as bad but once it started irritating me I stopped but I still haven't seen any improvement. I went to my doctor and they prescribed ibrufen and it has been 2 weeks but I still havent seen any improvement any advice. Thanks
Does this work for Kienbock’s disease? My uncle has this bad some doctor said he’d need surgery but I’m trying to find alternatives for him.
You are the real Physio Evangelise. Please come back to You tube
I have the same injure how many minutes should I ice my wrist before workout and everyday should I do these exercise or should I ice wrap my wrist when I'm going to sleep?? Pls reply
I injured my tfcc few years ago it can be heal with these exercises
Should i stop working out when i do these rehab exersise ?
Nice videos Bhai.. make this types of video more.......🙏🙏🙏
Ok bro!! Will do
Every symptom is exactly same to my case 😮
pls help my elbows physio evangelist, you're my only hope
Come my friend, message me on Instagram
I have negative ulnar variance but I have pain exactly like described here, Can I do this and exercise my wrist muscles and avoid doing the surgery? please answer if you have knowledge or been with cases like mine.
Do this pain happen to boxers aswell?
I experienced the same thing as this. it's been 1 year. Can this be cured as before?
Hey i have a problem maybe you could help. My right shoulder blade... The scapoola or whatever if rotated a bit like this ↪️.... Anticlockwise. Is there a fix for this.
Any advise would be much appreciated lol
Does this work for TFCC Injuries?
Does this link to tfcc tear?
Hello everyone.I actually got my TFCC broken by STEPPING ON A LITERAL TOY CAR ON PURPOSE💀💀💀💀
but thanks for this video.
Bro knows exactly whats happeneing to me 😮
Feel like i have this issue but when i lift things up og press palm down. If i make a knocke and press down no pain. Been to chiropractor for 6-8 months and it got better i could lift things again and so on but i stil felt it while riding motorcycle for 30 minutes or more my right han gets pain and need to rest. And 6 months later it came fully back like it was it the first place. Dont know what to do tried so much….
Sir I have a pain in wrist when I hold weight horijontally any thing like dumble and a tendon beside my wrist bone fall down when I rotate and it is also making noise during rotation
does this also help for TFCC, im not sure what im dealing with
Hey bro make some videos about proper home/gym workout technique,this is because I think you are a good physiotherapist.I think you know proper HUMAN ANATOMY as compare to other bodybuilders etc.
Hey man, yea I want to do videos like that! Soon man soon 😃😃
What do you recommend?
I have this pain for years now. I did the exercise but nothing changed. i got impatient then i use a massage gun on my wrist and now it got way worse and i barely can even move my wrist because of the pain. Any advice?
Hi, it is worth it even if the pain is caused by USIS? Ulnar Styloid Impaction Syndrome?
Mine pretty much only hurts when I twist the wrist to my pinky side is that the same pain?
What to do if after 6-7 weeks of rest i am unable to do push ups?
I am a football goalkeeper and I am currently facing this injury due to stopping a shot. I feel the pain when forearm is turned inward and then wrist going back or sideways to the pinky finger. The trigger point is on the outer surface of the wrist and not inner. Need any different solutions or not ??
I have that pain in my right arm, only it starts at the part of the wrist mentioned and proceeds down about 6 inches. I've had it for 17 years, it began after I arm wrestled a guy twice my size for a few rounds repeatedly. I couldn't move my wrist for a month after that, and have had the pain off and on ever since. On the plus side it's only a mild nuisance these days.
Any update, I am facing the same
I play tennis and yes I feel exactly what you described. It wear a brace and yesterday I decided to sleep with it to limit the movement. I woke up today with a swallen hand for the first time😢😢.. and the pain remains the same
It's weird for me because i know the pain point is where you pointed at in 0:07, but this place only hurts when i internally rotate my wrist, so when i make my fingers face the other hand rather than out, it probably happened because i got back to forearm training after a long time of not doing so (especially because i use straps when i lift which limits the contribution of forearm flexors and extensors)
-
sometimes i feel like it might be a dislocation? maybe the bone thingy you pointed at on 0:07 is not in the correct place, i don't know.. i am suffering from this and i don't want to have to get into surgery since i am still pretty young for that :(
mine hurts in supination :( any tips ?
Hey bro please do video of banana knees
Please give us a ac joint rehab issue
That'll be interesting
i know that there's low chance that you're reading my comment but on my left shoulder there's some kind of lollipop can you make a video about it like how to fix it like you did for the wrist problem video ??
Do you have a video for pain on the thumb side of the wrist?
I don't actually. Try the push up one.
lit video
Cheers fam
hi..can create a video for scapholunate ligament tear exercise ?
Ah, I'll consider that. Do you have that?
@@physioevangelist ya..actually i already done the repair surgery so got any exercise for that?
What if pain is at tumb side
I've made a video for pain during pushups, but I'll make another for thumb sided pain
I’m a baker and have been having this type of pain. I kneed dough with my hands a lot. It gets repetitive. Hopefully these exercises help me
5 months later, did you have any improvement?
Flexor Carpi Ulnar Tendinopathy
THANK YOU very much brother for posting wrist pain videos! I've been trying to figure out the cause of mine, it's likely from multiple kinds of injuries sadly. I'm an armwrestler and we basically do a lot of repetitions and volume on wrist flexion, ulnar deviation, pronation, supination, and radial deviation :"
Ahhh, arm wrestling that's interesting. I'll consider making a video on that
@@physioevangelist yeah it's kinda booming now 🤣very joint and tendon reliant especially on the wrist, elbow, and shoulder
@@physioevangelist would be awesome - same thing here and i’m sure very common in armwrestling 👍
sir i feel pain when i play cricket and my wrist is lock on ulnar side which is important side for cricketer,my right hand is more flexible and easy then left side hand especially from ulnar side so please guide me!
Armwrestling to....😂❤
Where are you
can this be caused by playing guitar on the fretting hand? holding it incorrectly and/or overuse?
Yes! My physiotherapist specializes in injuries having to do with sports and instruments and she said that this specific injury can be worsened through the playing of the guitar since it's a repeated pattern with low to medium weight for a long period of time. Tendons are more suited for medium to high weight for short periods of time, so when an injury has sprouted in that area, playing guitar or bass (Especially bar chords) will have a negative affect if breaks aren't taken frequently. Good luck!
@@inataq123 Thanks!
What I got from this is that I can indeed Bench tomorrow🗿
Bro i have pain in both hands
Kopam time naa worst fold hand cut afraid of myself.
I want new videos
I have wrist pain because I fall down while playing football and my hand came under my body it have been more than one week my hand wrist still having the same pain 🥲🥲🥲🥲😭😭😭😭
Bro i have the exact same problem did you recover?
Without any doctor visits?
I had visited doctor they told that it's fine but whenever I pick any heavy object it feels like it is going toh break again.
@@jahandadkharal214 I had visited doctor and you should also visit doctor otherwise this minor injury might become more painful in upcoming future
Does it work?
Try it out and let us know
I was doing a dumbbell press and I got pain in my wrist it's hurting but no pain no gain💀
Rest or else you're going to have permanent wrist problems
You saved my wrist 🥹🥹
Fr? Nice
Bro can Ganglion cyst can be cured through any method
How tall are you?
5'2"
I feel playing basketball
Exactly my problém i got this pain from unilateral hammer cable curls so here is my advice for you to dont do that
pubg five finger claw ruined my wrist 👏