TFCC Tear/Repair Stretches & Exercises Triangular Fibrocartilage Complex- Wrist Pain. 

last year I popped my ankle and found this channel and this year I injured my wrist and boom Im hear again😂

Here is a summary of the exercises mentioned in this video: Wrist flex/extend - off end of table Ulnar deviation motion Radial deviation motion Pronation & supination motion Cross fiber massage Flex/extend w/elastic Ulnar/Radial deviation w/elastic Pronation & supination - with hammer Grip strengthening - with ball

thank you guys. I Brock my wrist 3 weeks ago from a fall just as you said in a classic fall.. these movements to help after a trip to the doctor are just what I was looking for

Thank you for your help. I had surgery almost 2 months ago. My Dr. has allowed me to do my own PT for a month & I go back in 2 weeks. I am bound & determined to keep up with my own PT & not go to an actual PT clinic. Some of these excersises he did not mention, but some I have been working on already & you have given me insight to more. Thank you.

My word you guys have helped my personal well-being thank you so much for all you do, also you have good humour. Thanks from Canada.

Thank you Bert and Ernie

Thank you so much for your videos.

Thanks guys

Excellent as usual, boys!

5:00 is when exercises start and then 7:50

Thank you,I had immediate relief...

Very informative. Thank you

You guys have been so amazing with all of your contact! It's brought a lot of comfort to people like myself who deal with injuries due to combat sports. Your channel is fantastic you truly can fix anything with a hammer! LOL

Non-surgical wrist fracture here, i have an ulnar variance. The TFCC and ulnar styloid process is my center of limitation with grip, movement and strength. Been 7 weeks since the cast came off, and i have normal usage but I hit a painful limit from that area. Therapy helps overall but still painful ulnar nerve.

Thank God I found the most famous physical therapists on internet! (Seriously though, I have been struggling with ulnar sided wrist pain for 3 or 4 years after a snowboarding accident, this has helped a lot)

Hi guys, I tore my tfc in basic training in 1987 from jumping down, from a standing position, To do a push up. In 2011 I had it repaired, but they ended up doing a wafer! My wrist still hurts! I am right handed and that is my bad wrist. I also had a cubital tunnel release in that same arm. I went thru a year and a half of OT. It will never be the same. Just had an arthoscope and it is torn in the middle of my tfc and I now have a ligament tear too. I am going to order your heat therapy, as cold hurts really bad

Bob and Brad. I've had the TFCC tear for 4 months and I'm doing your exercises. What I've found the Wrist Widget helps me to be able to do the exercises. Thank you for all your videos.

I love your videos, please in the future make a video for all those people that have had knee replacements, you have many for strengthening, but make one for people that are a year out and have many of the same issues that you help with like tight hips and lower backs. Safe ways to stretch and strengthen, Thank You so much, Cristobal Pacheco

Thank you for making this video!!

you know you're at a certain age when you begin to binge "body needs strengthening" for the past 2 months on a daily bases.

Very nice

Love your videos, can you please do one with plantar fasciitis or heel spurs?

Here's what I found worked for me. The doctor gave me a cortisone and then put me right into therapy so that I would have a pain-free recovery process. For the most part it was occupational therapy but they Incorporated some strengthening that you would get in physical too. In the meantime I was wearing the wrist widget and trying to rest my injured hand as much as possible through bracing at night and using my non injured hand more. After 5 months I have been finally seeing progress.

WHAT A SYMPATHETİC TEACHERS YOU ARE,I LİKE YOU VERY MUCH İNDEED

Thanks for the information. ..it's helped me w my wrist sprain. Great videos ...THE BEST I'VE SEEN !!!!

I actually have a couple of tears in tfc still waiting for the orthopaedic surgeon to give me my options, broke both radius and ulnar when I was little

Where can I look into this infraed wrap/pouch?

Tried many things. Glad I found this video. The rubbing massage helped me a lot. Thanks so much.

You guys are super helpful and so light hearted too!! Needed your vids for ulnar wrist pain and golfer’s elbow. Very grateful for the exercises and humor, thank you!

I wish I never wasted my time at the orthopedic office.. Your Help was more Useful than that place.

I'm curious how often you would do these exercises. And how many sets/reps.

I have this exact problem since May 2017. Had exrays and went to an orthopedic doctor. Says it’s arthritis. I have splinted, iced, heating pad, stretched, massaged and weeks of ibuprofen. It is about back to 70 percent. I don’t think there is a self cure. I have not had cortisone shots.

Picked up a thermotex 5 months after my TFCC repair and it doesn’t feel like it is doing shit. I’m about to return this sucker. Have been wearing it for a few days now for an hour at a time and my red rubber water bottle works better

I got this from incorrectly flying into handstand push-ups and diamonds push-ups. This sucks because I was making really good progress!!

These guys remind me The old TV show the Friendly Giant talking to his puppets the giraffe and the chicken. This is not an insult, I loved that show.

sure

Link to the thermotex infra red pad? Don't see it under your favorite products thanks

thx. where is link to the heated brace?

Hi everyone. I broke my R ulnar from a fall (cleaning my kitchen floor on my day off work😥). I’ll see Orthopedic this am. What is recovery time for this type injury?

I am here third time in this year.. And all the hope and treatment i find here for my injuries is immense I keep getting hurt so much😂

I have pain in my pinky joint which links fingers to palm. I think that pain is from TFCC tear. what exercise should I do for it?

Was diagnosed with a tear in the ulna cartilage and possible ligament damage. MRI will show more. My question is. I don't have the normal sticky outie ulna at the wrist like normal people, am I the odd one out?. Both of my wrists have been like that ever since I can remember.

Very handy, thanks. I think i have a mild irritation of my triangular fibro-cartilage complex structure. I only have pain by performing Ular deviation, but with weight and a lots of strength. I got a little injury by doing a handstand with a weighted vest of 16 kilo extra on my body.

I am trying to avoid Unlar shortening. My wrist is clicking and they said it is because of a fracture to the ECU provoked by a positive ulnar bone? Can I use excersices to repair the joint?

Do you have any information for a SLAC wrist? (Scapholunate advanced collapse) I am not in great pain and trying to avoid PRC proximal row carpectomy surgery.

Mine doesn’t hurt unless i do some kind of stuff that involves twisting my wrist. I box and it sucks that I can’t throw uppercuts with my right hand.

When will you decide surgery is the only option?

Will these exercises help if you have a fraying peripheral triangular fibrocartilage complex? I saw a surgeon and he didn’t recommend surgery or PT...

I do not see the warming wrist thermatext inferred product link you mentioned

wheres the link to the wrist unit mentioned in the video?

Great video as always. I would have a question if possible. TFCC is suspected in MRI, but there is no significant pain when the places you show in the video are pressed during the manual examination. In this case, is TFCC diagnosis still correct?

Is it possible to recovery. If it's complete tears. Like my injured ?

is focused shockwave can help for tfcc ? thanks

My wrist injury was 6 weeks ago and I ignored it. But in 2+ months I can get hand therapy. Meanwhile... It's freezing up and arm aches. It is often re-injured because all digits were hyperextended. I just got a splint. I can get a 1-inch deviation, but no problem with pronation or supination. Any suggestions?

I don't recommend supination stretches or any strengthening until you have 60-65 lbs of stability. The last thing that returns with TFCC tears is loaded rotation. Make sure you test your pain free stability with a non digital scale before stretching and strengthening. Because the incidence of Extensor Carpi Ulnaris tendonitis and subluxation with TFCC tears, you definitely want to avoid wrist extension load until 100%. Nice infared splint!

Two nights ago I tried sightreading really hard piano pieces, despite not having played in a long time. Yesterday I went to work and started to notice ulnar pain that got worse as the day went on. If I reached for something and my hand bent towards the ulnar side, it hurt so much that I would wince. It only hurts if I move it a certain way. Can I use these exercises now, or should I wait for a while and just wear a brace for now?

Is it a good thing if ulnar tendon or ligament hurts a bit the next day after doing these exercises? Is that a sign of strengthening or renewed injury?

I have a very mild case of this (only hurts in handstand/cartwheel) but don't want it to get worse - any advice?

What if the simple exercises cause pain and a warmth in the injured area?

Hi Bob and Bradley, Is there a video for Ulnar wrist pain. I've had this pain for 30 year through DIY manual tools usage. Ps. The pain is in the wrist on the thumb side

I have been struggling for 6 months with at TFCC tear. Now I probably have one in my other wrist. I have been going through workmen comp. It’s a slow process and ma finally seeing a surgeon next week. I have been getting PT but they have not done most of this. I don’t see where the products are that you are using.

Sept 2021 link for brace no longer works. I found one on Amazon.

What's going on when you feel pain in your wrist and the top of your hand just above your wrist when you put pressure on an open palm, such as during a push up? I have to put my right hand in a fist or around a dumbbell to do push-ups because I can't put any pressure on my open palm, even just holding my weight in a plank. I suspect this is from an old bench press injury.

My pain is on the thumb side?

Hi I sprained my wrist from a fall while skateboarding about 12-13 weeks ago and hurt TFCC as well as another ligament. Other ligament healed but just the TFCC on outside is still painful. It has gotten better and nearly have full range of motion, but still pain when writing for long periods of time. I have big hand-written exams in a week, do you have any tips to increase my writing speed and prevent pain when writing? Thanks very much

Can tfcc injury heal itself?

i have 2 questions for the therapists please. 1- what does thinning of the central disc of the TFCC without focal defect mean? Is there a tear? Is there no tear? What does focal defect mean? 2- Is surgery required for this?

Thank you for this video. My wrist was shattered in a car accident 2 years ago now and still pain in wrist. Doctors here say there's nothing wrong. I tried the wrist widget last night and the pain eased up and so today I'm learning your exercises. But I'm a sports person, so what CAN I still do? I've no doctor here in Turkey who can ask for help from.

Right Bob? Sure Brad.

Bob: Feel my hand Brad: No 🤣🤣🤣

I fell from my bicycle and landed as you demonstrated 5 years ago. Even till now, I cannot lift heavy things, otherwise it will be very painful for the next few days.

I just had a tfcc tear Dx by MRI after at least a year of wrist pain. Surgery was not recommended so I got a steroid injection. However PT wasn’t suggested. Thus why I came here. My question is: what is the goal of the exercises if the tear has been there for a long time? My personal goal is to do yoga again. But it scares me because of the pain in my wrist. I have 2 braces. One has several bars for stability whereas one just has a bar on the Palmer side. Is yoga safe with this injury and is it feasible with a brace?

Any Bodywork Therapists see this? Is the Thermatex heating pad better than the Thermophore heating pad by Battlecreek? I've been an LMT for 17 years & was told about the Thermophore heating pad in Massage School & would like to know if Thermatex is better. I love my Thermophore by the way for it's deep penetrating heat! Regardless if there's one even better I'm all ears. Is Thermatex the correct spelling for it?

When I push on ulna bone it hurts and feels sprained all across my wrist and by by thumb on the dorsal bit I think we might have found my problem I'm now sure I will try these. It feels bruised and sprained and feels like I got circulation problem I'm not sure.

I have had a TFCC repair 4 months ago and have an anchor in it and a titanium plate in my wrist to repair a fracture. Is it ok to use the Thermotex infrared heating pad to warm up my forearm before my hammer stretches?

so regarding age related degeneration of the ligament or fibrocartilage complex, is 40 or 41 the starting age for that? I got TFCC in my early 40s and I am 42 now. I am female. I do not remember injuring my hand but I have carried heavy things with my hands all my life, and even in my regular daily exercise, I have lifted up heavy weight tools. I weigh 48 KGs, and I am 152 cm. I was diagnosed with TFCC after MRI, last year, after suffering from pain for almost a year and half which first started with tendonitis of my right hand with fluid retention around my wrist, and then after physiotherapy and care and a tennis elbow wrist support, temporarily I healed, but was dependent on the elbow brace, for more than a year and pain was coming and going, with inflammation and finally last year the specialist that finally got surprised why I was not healing totally, sent me for MRI and TFCC was the result. I wonder how the tendonitis converted into TFCC or what is there indeed, that the orthopedic doctor does not tell me straightforward

I had that injury during splitting wood, exactly 1 year ago and it took 5 months to heal 90%. I could perfectly work out after that even biceps curl, but now suddenly it came back, simply from carrying wood, I am like hell no...

I am sitting here for a reason, Bob ; )

This is exactly where I have been having issues. I have been to 3 doctors and all of them said the bones are good. The third doctor ordered a MRI,....finally. I am awaiting the office to call me for the appointment. I hope physical therapy will fix it without surgery. It been going on for months but just recently it has become painful and just this week I have started loosing strength.

I have a TFCC injury. My hand on the ulna side has moved a little, the pisiform is more marked (like a bump on the palm of the hand). consequently, the extensor carpal ulnar tendon is in conflict with the ulna when I supinate my hand. When my ligaments heal, I'm afraid my hand will not straighten out. There may be an orthosis that keeps the hand in a normal position during the healing phase. I would like some advices please.

Brad reminds me of Buddy from the Dick Van Dyke show 😂

Is swimming ok? I didn't have surgery and currently using braces but I'm looking for ways to exercise other than running. Thank you

How do you know if you need surgery for this injury. I hurt mine boxing and it’s been 3 weeks. It has gotten better but twisting motions hurt still and I don’t know if it will heal by it self

The video cuts as he is expaining the best ball to use at the end. Is he saying use the type his freind is holding and not a harder one ? Also should i use a spring type hand stength exercizer?

Yes FOOSH . Fall on out stretched arms. That's what it's called. Nice video

I hurt mine from wear & tear as a dental assistant. I had a surgery preformed 6 years ago. However my wrist still bother me. Mostly while using a mouse and writing. I can’t assist anymore because of the pain, so I’m at the front desk. I am still in pain when I write and my handwriting has deteriorated.

Hi, i have tfcc tear and its been 1 yr. I have been injected with NSAID twice and it didnt help. I feel sore and stifness. Pain level 1-10 is at 3. Can i do the exercises you show on the video? Or should i wait few weeks?

When to start with the supination and pronation with hammer

If you have full thickness tear should you still do PT?

i have been suffering from wrist pain since two years and my both hands became so weak and i can't hold anything even holding my phone for less than a minute hurts !and my whole arms hurt as well. I have been diagnosed with tendonitis , carpel tunnel syndrome and golfers elbow and i have had physical therapy sessions but they were not helping at all and i also wear hand braces .. I don't know what else is there i could do ? pls help Thank you so much for your amazing videos.

Hi doctor I think I have injured my tfcc but I didn't fall on my wrist I was hanging from a bar and over supinated my wrist its been sore for a few months. Can twisting it cause this? Or does it sound like another injury?

As a result of a repetitive strain injury, I was diagnosed with TFCC in both wrists. I do not have any problems lifting heavy weights and the pain is very mild in both my wrists and base of my thumbs, but my wrists and thumbs both click and pop a lot. Do you know if my thumbs will be fixed by doing these exercises as well and not just fix my wrists only? Does TFCC affect the thumb as well? Thanks.

I get a clicking sound if I do excersise but doesn't hurt what does that mean? And should I still continue excersise if it's clicking?

Im still adamant that my ulna is more prominent on both sides from excessive piano, they're often referred to as lollipop wrists and I'm self conscious of it

It's been 8 weeks of rest and still hurting. All the symptoms of tfcc injury. What should I do?

I was just diagnosed with this but my pain is on the thumb side

I had a partial tfcc tear in my right wrist from weight lifting and got an MRI, got a cortisone shot, and wore a cast for 6 weeks. I'm just now getting back into the gym with a wrist widget and wrist wrap but still have minor pain/discomfort with certain movements. Should I get it looked at again for possibly another cortisone shot or maybe surgery?

Is it possible to recovery. If it's complete tears. Like my case ?

believe I have a TFCC. It hurts right under the pinkie like the TFCC do. It only hurts when I fully extend/stretch it vertically and horizontally. Do u think that means it's a self-fix or should I see a doctor. It have been hurting the same for 3 weeks now. I tiny but improvement I would say.

I am a boxer I have tfcc doctor say after surgery you don't play boxing so you tell me please i play or not