Wrist pain | TFCC | ECU sub-sheath rehab 

Thank you for coming back to RU-vid!

Why you delete this coment twice?Hy bro😃. *This coment can be useful for your viewers, and other people who came into the comments.* I can't figure out what's wrong with my wrist. I feel slight *pain* with *supination* and *pronation*. I tried to do another exercise from your video clip, where you need to take a stick and bend your arm. I feel no pain at 70% load. I try to do that kneeling stand, bend over, and the pain appears. In this video clip there is a test where you have to squeeze on your hand when you do *supination* and *pronation*, there is *no pain at all*, despite the fact that I squeeze hard. I just bend my arm to one side and twist it, and immediately there’s *a lot of pain*. I don’t understand. it’s *tendinopathy*, or it’s *TFCC*? ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ ~*Prehistory*. The first time I could get injured. I played *arm wrestling* with a friend, and I think then I did *Ulnar Deviation*. I felt a *click* and *pain* when my hand was down. Immediately after this incident, I could not move my arm normally for some time. The second time I could have been injured was when I was *pushing the car forward*, sprained my wrist, and felt pain when I walked away from the car.~

Hey! Thanks for the video i feel like this will help me. Little Feedback: Starting at 1:50 your voice becomes more quite and the background music kind of overtakes there, just FYI! :)

when i did what you said in the video the pain went away, but when i rotated my wrist i heard a popping sound. does that matter? Thank you!

Starting it day 1 today, will update u guys soon

Hi, thanks for this very informative video. I'm fairly convinced that I have some inflammation of the ECU tendon and/or sheath, however, I also have pain/weakness in the ring and pinky finger. Could ECU tendonitis cause pain in these fingers as well? Or am I more likely dealing with ulnar nerve compression? Maybe I have both? Thanks in advance.

have you recovered? The ligament connecting the ulnar bone and the palm is broken. just like yours. but I no longer feel pain except for heavy lifting. I've been following you for 2 years.

Dude you're amazing, i haven't found anything else that properly describes my issue or gives me the specific fix for it. I've done other stretches and exercises that have helped in other ways but keep end up having pain in this area so I will start your methods and see how it goes! Thank you for all your amazing videos!

Hey my Asian brother👋 I have a question bro! So I’ve been having tfcc injury for like a year and half now I think it happened because of pull-up i believe,so I rested it for like 4 months (I didn’t use brace or anything) and felt better so I started lifting weights again but every time I do workout slight pain around tfcc area comes back which means I still have the issue. Do you think I should just use wrist widgets 24/7 for like 3months And stop workout or do you think it’s okay to workout with wrist widgets since pain is there but it’s not too strong? Reply would be appreciated! Thanks and have a great day!

Hey thankyou i watched your video six months ago and its definitely been working also adding ice and heat to the workout. I think about 2 more weeks and i can start getting more aggressive

thank you for your very informative and helpful videos. there isn't much up to date info out there on this topic. I have ECU side tendonitis in both of my wrists. it's been 3 months now and I am not in pain for most of the day but I start feeling burning/tingling sensations all throughout my arm starting from ECU side of my wrist up to my elbow. it especially gets worse when I am holding my phone for a long time with my elbows bent (you know, the texting position) I have been to 3 different doctors and I have been to physical therapy as well (ultrasound and hot press) they helped ease down the pain but I did not recover fully. I assume these things take a lot of time... another strange thing is, on my left wrist, the lollipop is sticking out since I had this issue and my wrist makes a pop/crack sound when I twist it. the doctors said it will eventually go away, my MRI and x-ray results came clear but there I am with these issues... what do you think? I can't perform supination exercises due to this annoying thing...

Another helpful and informative video from the Physio Evangelist! Thank you for uploading this video! Hopefully we will see more helpful videos.

Got this pain from basketball shooting. Will try this out!!

In the event of a complete or partial cut of this nerve, is it possible to move the hand and is it necessarily accompanied by swelling in the wrist? Because my wrist has been hurting at times for 4 years, despite the fact that I was examined by a doctor that there was no injury, and I did not have any swelling after the injury. And Thank you for the explanation🙏

Got TFCC on my right wrist three years ago and watched your video. Here I am again after three years, and this time I got TFCC on my left wrist. Good revision! 🥲

I have a mid length TFCC tear and ECU tendon dislocation. Doc recommended Ulnar Osteotomy. Thoughts? seems sketch, but I got a second opinion and they recommended the same surgery. My ulna is 2 to 3 mm superior and I have hyper mobility.

I have this pain because im using ez bar curl, idk why maube because my small forearm cannot balancing the load my biceps need. Is there a solution so I can keep training my biceps without getting injured again? Thanks in advanve

Hey, Should we have the brace on all day & night???? and how tight should it be on a scale /10?

I had ECU subluxation surgery 2 weeks ago. Do you have some wrist rehab that I can do?

My wrist had a popping noise as I straighten my wrist before I went to a tournament and now it’s inflamed due to Armwrestling match leaving me unable to use wrist normally. Overall what would be a healing time ?

I have a history with this injury but didin't even know its name. This video is so helpful !!! Thanks man !!

Thanks for your video. I have a slight popping sensation in ECU area only in ulnar deviation since a bad movement, but no pain in correlation. Could it be a subluxation or just an inflammation of the stealth ?

Shalom Greetings Thank Wonderful of to Share this Very informative & Educational for Self Help therapy

My pain generally fits the description, but it's also sometimes causing numbness in my pinky finger like it's compressing the ulnar nerve. Is that sometimes associated with something like this?

Thank you for this I was freaking out

Can i go back to playing badminton?im now 5weeks to 6

exactly what i have but its from gaming and the keyboard and i cant seem to stop it

I got this from bowling. It's been a month. It still hurts.

Que Dieu vous protège, vous expliquez mieux que les orthopédistes ❤

Good video! There are only few videos on youtube about this certain problem. My both hands have a bit loose ECU and sub sheath retinaculum. Right side is worse much worse though, the tendon visibly comes of the ulnar groove in flexing supination position, although it still stays in the groove partially, so it's more like mild dislocation, not a full subluxation, as my hand surgeon suggested. It does make an audible snap sound and the tendon is painful especially if I use computer mouse a long time or shoot with handguns. Gotta try these exercises for sure, since the rest doesn't "fully" heal it. I guess the full subluxation is more rare though, since in that situation the tendon pops fully out of the groove in supination. That one probably needs an retinaculum fix surgery or splint for an extended perior.

it’s been over a year since i injured mines and how it’s like completely lose. i probably need surge but should i try bracing it for a month and rehab one last time

I fall from bike with outstretched palm...and my ulna side is paining during bench press, barbell curls and during hand deviation much...hope the rest and these exercises will help

Man you are incredibly helpful. Thanks a lot. You have helped me find the source of my wrist pain and asses it. My doctor only gave me painkillers, but has been a better solution.

Just letting you I've been doing your exercise for 2 weeks now, and I've been gradually getting mobility back and strength

I got this injury in like maybe January i think and it's definitely recovered quite a bit since then (for example a couple of months ago i couldn't even hang from a bar but now i can comfortably do pull-ups) But i still get some pain when supination and when i try to lift something from behind using the musle if that makes sense(the movement he did for the flossing) so I'll start doing the exercises you mentioned and ill probably update yall after 1-2 months

Should i do physiotherapy during tfcc? Or wait until it's recovered after 4-6 weeks before starting doing any type of activities?

😢

I injured my wrist 2 years ago playing football, only now that I was able to have 2 MRI’s and 1 Ultrasound to confirm it was an ECU Subsheath, surgery was recommended and physiotherapy ruled out, as it won’t benefit in anything whatsoever as the subsheath is now free to go of its tunnel when I move my wrist around, and no exercise will put it back into that tunnel. I will be seeing my doctor in 2 months to discuss if I want to go ahead with the surgery or not. I was also told it can’t turn into something worse in the future, no chances of carpal tunnel or anything worse, other than just live and adapt with it. I’d love to hear your feedback on this, Evangelist.

Both wrists are affected. My right wrist is much worse. It has been swollen for months. I lost my health insurance months ago. Right lollipop is huge, left is large. I have rheumatoid arthritis. I really would like surgery on both wrists as this and carpal tunnel have been an issue for decades. Now my thumbs are also affected; they're swollen and I don't know why. Do you have any advice I could use?

hey man, nice Ibanez you got there. Im actually suffering wrist injury on my left hand, had a tendon release surgery done and now im suffering to play the guitar. the more I practice, the easier I get hurt. any ways I can manage this? Im quite serious with the guitar hobby and would like to play as much/long as I can without worsening the injury. thanks!

I had radial wedge osteotomy for kienbock’s disease (AVN of lunate bone). Do you please have specific movements to help rehab and recover full mobility painless ? Thank you !

Suffering with unbearable severe wrist pain from almost 10 months... I can't able to reduce it.. any solution plsn😢

Hi ! i hope you are doing well. I injured my 2 wrists while boxing and did some physiotherapy. I did after all a control ultrasound and everything was perfect as the doctor said. But every time i go back to the gym i feel pain my tendons no matter what exercice i do (skipping rope, back exercises..) and the day after the pain comes back. So it's like a cycle. Do you have any advice ?

⁠i injured my 4 weeks ago with the tendon subluxing when my hand was in neutral position. Now I can slowly turn to supination slowly without a popping problem. Going to PT but wondering what you original symptoms were and when did you see improvements/what kind?

Wait you say day 0 to 30 to keep it in a brace but you also mention physical thererapy in the first 30 days? Does the physical therapy happen in parallel or should it happen in the 30 day after using the wrist brace? How about the cross fiction massage? Should everything be done in parallel? Also I have a TFCC tear that's been chronic (4 years) but I think I recently made it worse so I'm starting from zero to try and fix it. Is it ok to get into shockwave therapy now because I have limited access to one for the next few weeks so i want to take advantage of it. Also, how often should I do shockwave therapy?

I have this injury too.. but I am from non athletic side of the world.. I think I have it due to over typing on phone and lifting up my 12 kg niece all the time while we are playing.. will have to watch this video a hundred times to understand what you are saying 😅

Hi, my English is bad. 3 months have passed since the injury (1b palmer), the pain in calmness has decreased significantly, I began to perform pull-ups with a wide grip and squeeze the expander (pain during pull-ups is almost absent), but after that there may be a "nervous" pain as if a nerve was clamped. Is it possible to perform pull-ups with a wide grip?

Is there any benefit to wearing a wrist widget/brace past 30 days? Or is it only useful during sport?

Update that last exercise made my hand aggervated so i have to wait 6 weeks or 8 before i feel comfortable before going back to it. Word of advice worknit slow even when you feel you can push more i was going strong but that second to last exercise is really straining on the tfcc. Allow yourself more time

Hope you read this because i'm desperate. No physio know how to fix it.. I watched your video "Wrist problem fixed in 5 minutes!! / prominent styloid process of ulna by physiotherapist" from 2 years ago. My styloid is prominent and can be not prominent when just "lifting" it back in place... Though some of the exercises you show hurts a lot in this area. I got this from excessive bench pressing. Any time i catch my self when falling in a push up position (compression) it hurts, whenever i stretch my flexors it hurts, whenever i stretch that side it hurts when i flex my thumb up.... Any tips?

Hallow, my husbands wrist pain just started. It wasn't injured but it has elevated so much that he can't fold the wrist. Please help.

Good

Love the biomechanical explanation at the end!! Would love it in more videos!

hellooo, a few questions 1. How long should I rest in between sets for the isometric holds? 2. What do the pronated isometric holds do for the ecu sub sheath? I've developed pain around the ecu sub sheath area around a week ago. It doesn't hurt too bad, and I can still workout with it. Although I can work out with it, I wanna rehab/get rid of the pain before it develops into something worse.

Should I rehab with my wrist widget on?

I'm 16 years old, I go to the gym and have had this pain for almost a year. Been especially feeling it when doing bicep curls. Do you think that it is too late for me to try this rehab?

how can you tell if it's just a normal training on a risk of injury

Appreciate the video. I think my case is a little different, i would love to know if you have any ideas or exercises for me. I have been dealing with a snapping ecu tendon when ulnar deviating my right wrist for a year and a half. When it snaps the pain isnt terrible but its annoying and i cant do certain activities that require ulnar deviation. Mri and ultrasound showed nothing, no sheath problem or sheath inflammation. I splinted it for 6 weeks and avoided snapping the tendon for 2 months but it didnt do anything. My left wrist also has some ecu tendon instability but its mostly asymptomatic. Im almost 100% sure that it was caused by long hours on the computer which makes the ecu muscle tighten up. My ecu and fcu forearm muscles are tight so im trying to strengthen them. Radial deviation exercises seem to help a bit to stretch out the muscle but i still cant solve the issue. I never really had any tenderness at the actual sheath spot that you indicate in the video. Any thoughts?

how do i know if a have a TFCC injury or tendonopathy

Thanks for the vedio. I am dealing with tfcc partial tear. I am in 8th months. Still feeling pain. I am only 27 .what to do?? Dr. Gave me a brace.

Omg this i need both ulnar sides click and hurt with weight

if you have this get a wrist widget its been about a 2-3weeks since i started using it and im close to pain free

Thank you so much!!

Its been three weeks since i got injury, i how it will heal.

Main problem for armwrestlers)

How am i gonna arm wreste 😢

Thanks, i get this with my double hand backhand in tennis. Would treatment differ if i have had this for 2 years? Ive seen health care professionals but your the first to give it a name🙏

first! oh wait..

Hey there, frstly great video and haven't found a video on this anywhere else, im also in medical school, so this is very useful. However. I have this problem on both my wrists, and one of my hobbies is working out, and as you know, I'll have to use my erist for upper body movements... I had this problem for around 2 years... Should i completely stop working out my upper body and focus on healing my wrists? Also, how long does this typically take to heal?

Starting it from day 1, hope i will recover soon...i will be back if it starts to recover

very helpful! thank you for making this!

I had injured my left wrist in 2022 and your last video helped me alot, now I injured my right and turns out its exactly like this video here which is the new one LOL life is funny.

nice koorui monitor hehe

Still doing pull ups?

From bowling too!

Brace link showed @2:52 please

How should I get my wrist properly diagnosed. Like if I go to the hospital, how do I get the doctor's attention to properly diagnose the issue as all the doctors just tell me a deficiency of vitamin and calcium. Should I just go for a MRI and will it be easily picked up in the MRI if there's a problem in my wrist. I've all the mentioned problems in your video. Exactly the same.

I'll try it. It's been hurting me for 5 weeks. My dumbass thought doing push ups and pull ups would heal it but I guess not. It also explains why it hurts more on chin ups. Hope it works and heals already.

thanks doctor for this helpful video, i am diagnosed with ecu tendon subluxation and a longitudinal split of the tendon. what can i do to fix this please

any osu players? aimers

If tfcc is fully perforated in BOTH wrists, and it happened over 2 years ago, can that be improved?

Thanks! Been at many doctors that suggested that I have ulnar nerve entrapment in elbow, but using your self diagnosis approach for wrist and bandage, alleviated the problem.

This is making way more sense than the diagnosis of carpal tunnel syndrome I was given.

Yes this video is helpful but can i do any outher exercise with bodyweight 🫤🤔?