Buy a printable worksheet with the TFCC Tear Exercises & Stretches in this video here: www.askdoctorjo.com/buy-tfcc-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzread.info*

thank you for these videos Dr. Jo! One of my friends got injured exercising, and asked me for some help. I'm just a personal trainer with some knowledge of corrective exercises so I figured I'd do a little research and make an exercise program for him.

@AskDoctorJo

3 жыл бұрын

You're welcome.

Hi Doctor Jo! Wanted to write this comment for a while but didn't have enough time lately. Anyway, I was diagnosed with TFCC tear last year and my whole life turned upside down since working out is one of the few things I really enjoy in life. Doctors said it's in pretty bad shape and only way for me to feel no pain is surgery which I refused. I tried numerous methods, watched many stretching videos, used all kinds of bracelets, until I came across this video in november. I was using wrist widget at the time but it wasn't helping as much as I was expecting. I did these exercises 2 times a day, first thing in the morning and right before going to bed, and my wrist felt so much better in a month. Towards the second month, the pain totally disappeared, I was able to use my wrist in daily activities just like my other wrist. I know the tear is still there but it is not a big issue anymore! I can do my workouts with the right equipment and everything else is just the way it was before the injury! And it's all thanks to you Doctor Jo! Right now I'm having neck pain probably because of bad posture while studying. But this time I knew your video about neck pain stretches could help me so I started doing them right away! Thanks again for all these videos and needless to say but, subbed! :)

@AskDoctorJo

9 жыл бұрын

ulpaper23 You're welcome! That is great! I'm so glad they helped. Thanks for sharing, and good luck with your neck!

@mightykimo

5 жыл бұрын

I also have a TFCC tear and the doctor wants me to go to surgery.. It's been 2 months and I almost have full motion and not much pain.. I am very curious, in your case after all those years do you still feel pain?

@-_Blitz_-

Жыл бұрын

@@mightykimoit’s been 2 years for me and I probably have 20% rom

@Srivarsha_sv

8 ай бұрын

Hi my brother have tfcc injury in both hands doctor suggested physiotherapy but that is not working we don't have that much of knowledge for how to cure tfcc injury can you help?

@ulpaper23

8 ай бұрын

@@Srivarsha_sv the key is to be patient and go easy. Get the wrist widget and follow these exercises and stop whenever it hurts. I put on wrist widget 24/7 except when I'm massaging my wrist and kept doing these exercises. I had full (what I feel, at least) recovery about 2 months after posting the initial comment. The thing with tfcc is that there is not a lot of blood flow going on compared to other areas of the body since it's mostly bones in the wrist area. That's why the tear is having hard time healing. Wrist widget is good for that reason. Massaging and doing exercises also help with the blood flow/healing. Lastly, a disclaimer. I am not a professional, expert of any kind and I'm only sharing my experience. This could vary from one person to another so I take no responsibility. This is what worked for me, and needless to say, I feel no pain AT ALL today. It's been a long time I had even forgotten I had tfcc at some time. Hope this helps!

appreciated for your kind sharing

Thank you for all your video...it really help me...i have tfcc tear, miniscus tear and acl tear...ur videos are very good

@AskDoctorJo

3 жыл бұрын

You're welcome, and thanks.

Hi thanks for this video. It really helped me through 10 weeks of Tfcc injury. The excercises where a great help to get movement going again. Just wanted to say thanks. 💚👍

@AskDoctorJo

8 ай бұрын

You're welcome. I'm glad it helped.

Hi, thanks for making this video it was important for me because o have been to the doctor but they told me that it will go over but it didn't, I have been training for a time but got injured in my wrist but because of this video I can go back to my training thank u making this video

@AskDoctorJo

4 жыл бұрын

You're welcome. Good luck.

wish doctors were more like doctor Jo

Thank you so much doc.

@AskDoctorJo

3 жыл бұрын

You're welcome.

Thank you for the nice video!

@AskDoctorJo

4 жыл бұрын

You're welcome!

Doc - just wanted to say I’ve watched a dozen videos on here and this was the MOST helpful. I experienced a tear during basketball and this helped a LOT

@AskDoctorJo

7 ай бұрын

Thanks! I'm glad it helped.

@sayanlps

Ай бұрын

Same, basketball!

Best video around. I don’t know if this is because i was already 4/5 weeks into the injury but i started doing these stretches at that moment and in a matter of a week / 10 days i got rid of the pain almost completely (except if i really “dig” the pain and try to apply pressure on the palm exactly where it triggers pain) The supination/pronation holding 30 seconds each “side” while still trying to go “further” even through the pain has been super efficient.

@AskDoctorJo

4 ай бұрын

Thanks. Glad it's helping.

Thanks for this! Busted my wrist rock climbing and I'm trying to get back in shape and heal up!

@AskDoctorJo

Жыл бұрын

You're welcome!

I was practicing with my Kali and this sharp pain won’t go away. I will try these exercises, thank youu 💚

@AskDoctorJo

2 жыл бұрын

You're welcome.

Thank you!

@AskDoctorJo

3 жыл бұрын

You're welcome!

Super helpful! Had a partial tear in my TFCC back in 2015 and had physical therapy. This brought back core memories of exercises I used to do back then plus more tips. Thanks! Will definitely do these exercises and dynamic warm-ups/cooldown static streches.

@AskDoctorJo

2 жыл бұрын

You're welcome!

@zain_bk

2 жыл бұрын

How do you heal it?

@charichard1226

2 жыл бұрын

@@zain_bk Hi. I'm not a doctor, but consulting with one is the best first step in order to access the injury, especially how severe it is. Depending on that, the recommendations follow. As for me, it started with healing first since you don't want to damage further the partial tear. But when I was ready, I went through a series of physical therapy sessions. Probably 1 to 2 months. It was composed of your usual warm ups and basic exercises as seen in this video. After the exercise however I had some treatment where I would dip my wrist in medical wax, aids in the healing process. Nowadays, I just do some of the exercises in this video or those I kept to heart from my therapy sessions. Consistency is key to avoid future issues, especially as we grow older.

@zain_bk

Жыл бұрын

@@charichard1226 But how can i do this exercise if i hear and feel popping sound in my wrist when i flex up and down

@charichard1226

Жыл бұрын

@@zain_bk hi, as my last comment, the best first step is consulting with a doctor first. If there's cracking sounds, then you may need to start slowly or work your way up with regard to range of motion.

doing some of those excercises, my ulnar side still has pain. The side is swollen and bruised. Any suggestions on what i should do?

Hey there, I originally had my injury diagnosed as a sprain and I returned to normal activities after about 3/4 weeks, I turned funny whilst holding something and tweaked it and I suspect a TFCC, it feels slightly worse than before but I have a weightlifting competition in 5 weeks, would you recommend total rest and bracing or stretching a heat to encourage blood flow Many thanks

Hi Thanks a lot for the video, i have one doubt if you could clear please. I had sprain in ulnar carpal ligament 9 months ago...but still i have little swelling in my wrist but pain has reduced to about 80- 85 %, Can i follow these exercises for further betterment?

Thank you 🙏

@AskDoctorJo

9 ай бұрын

You’re welcome.

From what I'm seeing, I somehow recently hurt my ulnar. . It basically twinges when I twist my wrist. I've tried icing it, but that didn't help at all. I wrapped it for 3 days. That didn't help at all either. Should I start exercising it? And stretching it?

I have pain on and off on my ulnar wrist. And sometime when i twist my wrist my ulnar side pop in and out.. Doing the exercise seem good, abit of strain or pain. What actually happen

Hello Dr.Jo I need your help! I injured my wrist over a year ago and left it untreated because I didn't think much of it more than just a sprain. But I went to the doctor a month ago and was told it was a tfcc injury. The doctor recommends surgery but my problem is that my wrist only has a persistent clicking and popping but no pain or anything that interferes with my daily activities. A surgery I think is a bit overkill considering it is just the popping that is bothering me. But it has been over a year and the clicking doesn't seem to get any better. What is your advice on this? Thank you so much. Much love!

Thank you very much! In case of mild TFCC do you think is ok to go swimming? In order to avoid not doing sport...thanks!

I went to the orthopedic for wrist pain after falling on my wrist outstretched. They said it was a sprain and after 2 weeks got worse then realized the pain was in the area of tfcc and sent me to a hand surgeon. The hand surgeon put me in a cast for 6 weeks and it got much better but I still have pain in the area. What do I do?

Thnx doctor

@AskDoctorJo

6 жыл бұрын

You're welcome.

Hi. What if I have the suspicion to have TFCC and the Doctor gave me the advice to wear a split first for a couple of weeks and not to stretch? I’m a little insecure what is right. I also have a tennis elbow which comes from playing golf. Thank you very much for your video and maybe you could give me an advice. Best

I had a distal radial and ulnar joint fracture for which I had a cast on for 8 weeks. I still have pain in TFCC during pronation and supination even after 18 days of cast removal. The TFCC is soft (unlike my uninjured hand) and there are clicking sounds when i lift heavy objects. Is TFCC supposed to be soft after cast removal? Should i avoid lifting heavy objects and wait for the the TFCC to harden or should I keep on exerting force on it for strength (even though it is painful)?

Hey Dr.jo I injured my wrist hitting the bag a couple days ago and it still hurts should I do these exercises or wear my splint for a few weeks and start doing the exercises ?

Hie Doctor, I had and TFCC injury some 45 days back. And have been feeling pain in wrist whenever I lift load thru that particular hand. Please suggest therapy and exercises for this resoltuion

@Oscar Blanco I tried to message you, but you have your block on. You can either take it off or message me.

@trolltan1992

9 жыл бұрын

hi doc jo! i am from singapore and am typing with one hand as of now. august 14th 2014 i injured my wrist while gripping a barbell wrongly, i went to a private clinic and the doc claimed it was only a sprain,the pain became so bad with thr swelling and clicking sound that i went to the hospital to get it checked, doc told me it was a TFCC injury. just wondering,are tfcc injuries permanent? i read that they said due to lack of blood supply in that area, recovery will be impossible,i do not wish to give up in bodybuilding as i want to make it into a career. as of now i am wearing a splint for the next 6 weeks. how long is expected for a full recovery?

@AskDoctorJo

9 жыл бұрын

trolltan1992 It really depends on how bad the injury is. Many times with stretching and gentle exercises, you can get it to heal, but you might have to get it surgically fixed in the long run. Good luck!

Hi Doctor Jo, After my right wrist MRI, Impression is "Hyperintense signal with partial tear involving proximal and distal lamina of the TFCC attachment to styloid process of ulna". My therapist given approx 3-5ml of Depo-medrol to my wrist. After a week I'm following this exercise. Daily once I'm doing these exercises. Its been 3 days now(10 days after treatment). feeling some pain still. I can increase it to 2-3 times in a day now? if not, how I can improve? I'm going in right direction? Please advice.. Thanks..

Hello maim good morning your video is very helpful

@AskDoctorJo

11 ай бұрын

Thanks.

I don’t expect a reply but one would be EXTREMELY helpful. So I’ve been wearing a widget for around 2/3 weeks now for majority of the time. Although I’m still continuing virtually my whole life just being more cautious. When I have my widget off I get some twinges if I do things certain way. Does this mean it still needs to heal or do I need to exercise it at this point?

thank you so much. I'am also doctor of physical therapy in South Korea and your videos are so helpful. ^^

@AskDoctorJo

2 жыл бұрын

You’re welcome.

Hi Dr. Joe, I believe this is what i have been dealing with - however I have also wondered if it is Ulnar tendonitis. The main issue is supination with any sort of weight. Pushups are painless, if that shows anything. I have lifted wights regularly for years and have experienced tendonitis in my elbow, that went away with rest. This has not. There is swelling on the ulnar tendon of my wrist, acupuncture has helped, but I just don't know what to do. I would like to avoid surgery and an expensive MRI if possible, so I just want to figure out a way to heal this thing. Could a TFCC issue show with clear swelling in that bundle on the ulnar side? Some pain when I supinate and open my hand (spread fingers and palm open) in my pink side. Thanks so much in advance.

Hello, i feel a certain amount of resistance during supenation and pronation especially during pronation as it doesn't come all the way through what should i do. Ps you're great.

i used of doing heavy workouts but recently my wrist started to pain since then i left gymming. help me with your guidance

Hi doctor. Greetings. I am experiencing the exact kind of wrist pain since my dog pulled me of when leashed. It's been two months. I have constantly rolling wrist using crepe and splint during night sleep. I feel bit of pain when i perform these exercises. Do u suggest me to continue with exercises or not. And any other type u got for my case? Thanks

Hi! I got this diagnosis after being injured by an osteopath who doesn’t want to recognize that he manipulated my hand: Volar subluxation of the distal radioulnar joint with widening of the radioulnar articular space, posterior rupture of the radioulnar capsule and of the radioulnar dorsal ligament and intra-articular fluid blade. The fissure of the cartilaginous triangular articular complex, in particular of the articular disc at the level of the fovea. Is your program useful for this? I have multiple issues and cant even eat or shower myself. I am 22 and been like this since beginning of July 😔

I had an accident an year ago and my ulna was dislocated from my wrist like i couldn't rotate my arm at all. after 2 months i could but still the ulna is slightly protuded and not fixed to the wrist. When i try to lift weights lateral motion with palm down it is painful and while doing pull ups also. What are your recommendations. I would really appreciate if you could help me out here, this is taking a toll on my confidence.

hallo doctor jo. i had motorcycle accident 2 years ago, and had TFCC. after the treatment i recovered. but 3 days ago for no reason i felt the same thing like 2 years ago on the same wrist. more painful right now. is it possible my tfcc reappeares? thanks doctor jo

Thank you mam

@AskDoctorJo

Жыл бұрын

You're welcome.

Hello I've been diagnosed with right wrist tfcc partial tear a month ago, did immobilisation with Splint, Ultrasound therapy and laser therapy. When can I start doing these exercises? I feel a painful pop with wrist motion even now. Please reply.

Hello there My tfcc pain occures espcially during supination Is it okay to perform the supination exercise?

Hello Dr. Jo! I have a school project that is over the TFCC repair protocol. I was wondering after full ROM is returned, what are the best exercises to start the patient off with and then what do they proceed to? Thanks for the help!

@AskDoctorJo

8 жыл бұрын

+Kristin M There is really more to it than that. Is that all the information you have? Even with full ROM if there is still pain or swelling, it would be different than if they had neither of those. With that said, the exercises in this video are pretty basic, they would be some of the first ones to start off with when the patient is ready. Good luck.

@AskDoctorJo Very much appreciated, your video. Question? I injured my TFCC doing Squat Cleans about four weeks ago, It only bothers me when I flex it back as if I was holding the bar in the front squat position. When I went to get an X-Ray two weeks ago the doctor said it should be fine, it was just an strain. How often should I do these stretches and exercises to speed up recovery?

@AskDoctorJo

2 жыл бұрын

Therapeutic exercises can be done every day, 1-3 times a day.

My ulnar bone is popping when I lift heavy things with my right arm, is that a tfcc injury?

Is it ok to do these even if you currently have inflammation and pin there?

Hi doctor jo i have ask question can we start cricket after 4 week of exercise or improve of tfcc tear and again pain will happen or not

Hey doc. I’m having a lot of joint cracks when I do the supination and pronation wrist rotations. Is this something to be worried about?

My Dr says I need Ulnar shortening surgery on both arms to fix my tfcc problem... !!! It seems so barbaric. He wants me to try physical therapy first. I have no clue how PT can fix bones that are too long, but I am willing to try. I tried your suggestion today and it was very painful and was popping. Hopefully that would get better.

I’ve been suspicious of a TFCC injury, as the lateral side of my wrist has been hurting in the gym for some time. Would ulnar pain while pronating during the hammer exercise align with a TFCC injury. Radial/supinated does not cause any pain

Hi doctor Jo, I have a partial tear in Tfcc and fluid .. can I heal this without a surgery with exercise

Hi doctor Jo. Thanks for the video. My question is: can these tears actually heal while doing these exercises? In which cases is the surgery indicated? And how long it takes to heal with these exercises?

I want to ask how long it will take for a tfcc injury to heal

once you have a partial or full tfcc tear, and it heals, does it mean you are more prone to future tfcc tears? like how when you dislocate a joint, that joint becomes more susceptible to dislocating?

Great information, thank you! I am getting some clicking during supination/pronation, should it be avoided for now?

@AskDoctorJo

7 жыл бұрын

Thanks, and you're welcome. As long as the clicking is not painful, it should be okay. Good luck.

@lefteris_kef

5 жыл бұрын

I have the same clicking as well. It is probably from the torn fiber, and I don't think it will ever go away unfortunately...

I can’t full pronation and supination it’s too pain every exercise that you talking about make my hand crying but I will try everyday let see an improvement thank you dr.Jo

@AskDoctorJo

3 жыл бұрын

You're welcome.

I have strained my wrist. Are these exercises the ones to do? Just build them up?

Hello Doc Jo. I had TFCC when i was doing some bench press in March. After wearing 2 weeks of brace then i started to do some exercise that my PT told me to do and it just looks like yours. Then i go back to China in May and take a cortisone injection. it worked for a month and the pain just come back again. now i am wearing the wristwidget typing without pain. because if i do not wear the Wristwidget, i would drive car, work and lift with pain. now i follow your exerciese 2 times per day. i can feel a poping (crepitus sound) in my ulnar side when i turn my wrist palm up for supination and palm down for pronation.

@AskDoctorJo

10 жыл бұрын

王康苏 That is usually the sound you hear because the TFCC holds the bones together, so when it is injured or torn, you get a popping feeling. Hopefully the exercises will help. Good luck!

Hi, I was the one that asked you if you could do a video on TFCC- thank you so much.

@AskDoctorJo

10 жыл бұрын

You're welcome! I hope they help!

@ajitbhale8211

4 жыл бұрын

Thanks Kelly... today it helped me

@shamaadshig9s512

4 жыл бұрын

Egress shy by last ft

@matthewtomlinson2808

4 жыл бұрын

Did these exercises help?

@madhav7002

3 жыл бұрын

Hi! The pain is so acute that I can’t move my hand in either direction .. what now?

I have a pretty serious tear. I have it taped and braced. It's still healing. How long should I wait to start those exercises?

Hello Doctor Jo, I feel some light pain when doing these exercises. Should I stop when I feel pain?

how many days we need to do this exercise..

Nice video Dr jo do you recommend like weights 2lb dumbells

@AskDoctorJo

2 жыл бұрын

Thanks. It really depends on how severe it is, but if it's not painful to do, it should be okay.

What is considered full range of motion for wrist flexion?

Hey doc Jo. Awesome video! I am 18 days post tfcc and ulnar shortening. Got confusing instructions from the surgeon. When should I start my range of motion? Is now too early?

@AskDoctorJo

9 жыл бұрын

Erica Hodgson Thanks! That is tough to say because it is usually up to the surgeon depending on how much they had to do during the surgery. It is probably okay to start some very gentle stretching, but don't push past pain. You probably should just call and double check with the surgeon as well. Good luck!

Love your videos. Broken arm 4" above wrist surgery may 13 recovery going well. But I cannot bend my pinky at DIP and after much searching cannot find specific exercises for pinky flexion DIP. I need to eventually hold a tennis racquet with all my fingers, including the pinky, and DIP doesn't bend when I make a fist. My ulner had dislocated in the car accident. (Radius broke above plate from previous wrist break 15 years ago that had healed fine). Appreciate specific exercises for pinky DIP flexion. thank you...

@AskDoctorJo

2 жыл бұрын

Thanks. Sorry to hear that. I have a few videos for the hand, stretches for artists, and finger tendon glides that might help, but nothing just specifically for the DIP. You can find all my videos on my channel: kzread.info

I have a complete focal tear to the body of the TFCC. Been like that since Jan. I did steroid injection and PT. but my PT says there isn't anything they can do but pain management. What would be a next step I can take? I see an orthopedic surgeon to do an ENG. And possibly arthroscopy.

Can I do yoga with TCCC injury?

Dr Jo, what if on e does not have surgery for this type of tear? Will it get worse in the long run?

I tore my tfcc like everyone else doing front delt exercises. Ten months later I am able to do normal everyday functions without pain but as soon as I pick up a weight, there it is. Sharp pain in the wrist which makes me lose all strength. I actually heard the tear bc of the position of my hand next to my ear so the sound replays over and over which doesn't help mentally with the slow healing process. These excercises made my wrist crackle but felt loose only after 1 try even without resistence. Will definitely continue long term and check back and give more input on the video. Thanks

@AskDoctorJo

9 жыл бұрын

johnvito marinelli You're welcome! Good luck!

@5029rahul

6 жыл бұрын

How is your wrist now?

What if the exercises without added weight cause pain and a warm sensation around the injured area?

Hi, I have TFCC SINCE YEAR, BUT pain is not continues,its there only when pronation and in pinky finger side of wrist,Can i use gripper which we use in gym for wrist strengthening wrist as when I use tennis ball it's easy for me, and 20-25 reps with yellow band snd red band is easy

@askdoctorjo could you suggest me other alternative if the stretching belt is not available at movement. Would you suggest me to lift heavy weights after recovery.

@AskDoctorJo

7 жыл бұрын

Sorry, I don't understand your question.

Hi Dr. Jo, I had a partial TFCC tear on my wrist while working out. Doctor recommended rest along with splint for a month. It has been over 6 months and pain has reduced but still there. I have started working out again with very less weights. But the chances of regaining the normal strength are less. PRP is a an experimental study that regenerates the tissue back to the original strength. What are your views on PRP treatment for TFCC repair?

@AskDoctorJo

8 жыл бұрын

+ankit kalra PRP is still being researched a lot, but it has been shown to be helpful in some studies. I think if your doctor thinks it is okay to try, it is definitely worth trying before the possibility of surgery. I also think if you haven't had any formal physical therapy, you should try that as well. Good luck.

How does pronation/supination help? I thought those movements came from the elbow.

@AskDoctorJo

7 жыл бұрын

They come from both the elbow and wrist. Good luck.

Thanks a lot

@AskDoctorJo

5 жыл бұрын

You're welcome.

@emiliodiaz3927

5 жыл бұрын

AskDoctorJo just some quick question my pain comes from the supination movement (the other movements don’t give me pain) , after a bit of this exercises the pain goes away a little bit , is this a good sign for recovery ? Only been injured for 2 weeks

@AskDoctorJo

5 жыл бұрын

In general, if the pain goes away after stretches and exercises, it's a good sign.

Hi Doctor Jo. Thank you for the video, it helps a lot. It seems to me like these exercises help the blood flow in my wrist. One month ago i hit the bag really hard and the doctor told me I had TFCC. I used a splint for 3 weeks but my wrist is not getting any better. Should i do these exercises when i have pain or should i wait for my hand to heal? How much time does TFCC usually take to repair?

@AskDoctorJo

10 жыл бұрын

Ardi Wayne I would recommend doing the exercises on a consistent basis 1-2 times a day. Try not to push to pain though, but they should help the healing process. It really depends on the size of the tear, but typically healing takes about 6-8 weeks. Good luck!

@gioagrusa9387

4 жыл бұрын

I hit the bag hard and my wrists hurt. The right one has pain ulnar and forearm

@athulroy3936

2 жыл бұрын

For me also same problem because of hitting the punch bag. Thank you for answering Doctor.

Hi Doctor Jo!I underwent a tfcc surgery 4 months back (DRUJ instability) and currently have got 70% of the original strength and 80% of ROM. My question is is it OK to push through the pain while performing physiotherapy. I put my hand in hot water for 10 mins and then perform stretching and strengthening exercises. Sometimes it feels that the tfcc would give away again.

@AskDoctorJo

7 жыл бұрын

I'm not really sure without getting to evaluate you. I would call your surgeon to check, but if it's been 4 months, you should be okay to push through it. Good luck.

How much time will take for this excrise

I'm curious when shoud these exercises begin? I'm 10 weeks into my injury. I had a splint on for 4 weeks, then tape on my wrist and a brace. I have to tell you my entire hand/arm was 100% useless for a month (the ulna bone would pop in and out if place). I had serious pain and swelling in my hand and fingers for two weeks. So did plenty of ice, rest, and elevating my hand. Saw my 2nd orthopedic doc who said my wrist is now locked up and i need occupational therapy. So if there is still pain and slight swelling, should ROM still be done. I'm so nervous to do anything with my wrist. I've dealt with several episodes of tendinitis in my ankle and shoulder. But this is a tear vs inflammation. So i don't want to cause more damage. So knowing when to begin these exercises would be helpful.

Thanks for this video! I have a mild tfcc tear and these exercises have helped. I had pain when doing supination and after a few weeks of doing these exercises (once every other day), the supination pain is gone. Now I only have occasional pain on extension and flexion. Should these exercises be done daily? (if so how often?) Thanks.

@AskDoctorJo

6 жыл бұрын

You're welcome! Yes, you can do them 1-2 times a day. Good luck.

Hello Dr.Jo! Thank you for the video, I have a question, and it will be really appreciated if you could help by answering it 🙏🏻 During a Aikido class my hand was turned badly, which formed Tfcc, I've put a brace for 1.5 month, and it's much better now when it comes to pain during weight lifting, the question is: it is still clicking and poping very much and I'm a body builder as well, so I've decided to go back to the weight lifting again, no pain, just clicking and poping from the list, mostly on the ulnar side, should I worry? And is the "Wrist widget" enough to be able to practice Aikido and weight lifting again? Or I will notbbe able to practuce sport normally again? Many thanks in advance🙏🏻

@AskDoctorJo

4 ай бұрын

Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.

I have pain doing it. Should I continue?

When to do these. I am icing and use a wrist wtap or widget for weeks now. Still pain

Hi, thank you for the video. These exercises help for sure. How many times per week or per day is optimal?

@AskDoctorJo

2 ай бұрын

You're welcome. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

I tore my TFCC about 10 years ago... is it too late to rehab this injury as it plagues my life.

Hi Dr. Jo, when performing the second exercise I feel pain during radial deviation. Should I allow my wrist to rest or continue doing this exercises? My hand was in a splint for the past three weeks and I started doing this exercises today.

@AskDoctorJo

7 жыл бұрын

Unfortunately I don't know without getting to evaluate you. If your doctor cleared you for exercises, it should be okay. Good luck.

Hi Doctor Jo 🙂Could you please explain why these exercises/stretches (might) help repair a TFCC tear? Is it all about increasing blood flow in the area? Or for keeping it active (since it otherwise needs to rest)? Or maybe something else?

@stalfosguardian5573

8 ай бұрын

I think the idea is to keep the TFCC active, but in a light resistance setting. This way your body has no choice but to adapt gradually to the work of the wrist. So it ends up strengthening and even repairing the area which needs to be moved. And obviously this is a more reasonable approach than letting your wrist go full throttle on normal activities like the gym where the strength required from the wrist is too much and ends up hurting more than healing. That's my 2 cents.

@a2shiesty1

8 ай бұрын

thanks, i really hope it works@@stalfosguardian5573

Hi, Doctor Jo! I had a lesion TFCC ha three months, and was diagnosed lesion class 1b palmer, would like to know your opinion if surgery is the case or not? continue with pressure in hand, however do not feel frequent pain in slight movements. thank you Pedro

@AskDoctorJo

8 жыл бұрын

+Pedro Weinem It would be really hard to say without getting to evaluate you. I usually say it depends on how much it is affecting your quality of life. If you feel like you are not able to do the things you want to do because of this injury, it might be worth considering surgery. If not, then focus on stretches and exercises to get it feeling better. Good luck!

Hey I have a tfcc injury and my parents are not taking it seriously and its getting worse day by day I got in 2021 but no cure work.What can I do?

Thanks for the vid Dr Jo. I've had a similar TFCC/ulnar-sided wrist pain 3 months ago - the pain is mostly gone now but my wrist strength is still not optimal (wrist flexion while supinated has limited rom and a little pain). I'm currently playing rugby regularly, do you think I should kinesiotape my wrist to stabilise it? I've taped it consistently and it seems to help with the pain and wrist stability, but now as it's mostly healed I'm not sure if it's still necessary. Would really appreciate your thoughts on this! Many thanks. :)

@oleoaktree

9 жыл бұрын

On a related note, I can intentionally crack that wrist joint - it sounds like a knuckle cracking. Is it okay to continue cracking the wrist or would it be detrimental by making my wrist looser?

@AskDoctorJo

9 жыл бұрын

oleoaktree If it is feeling better, I would stop taping it. If you tape it for too long, then the muscles don't do the work, and they stay weak. Good luck!

@AskDoctorJo

9 жыл бұрын

oleoaktree It's probably not a good thing unless it feels much better after you do it. I probably wouldn't do it anymore because it might unnecessarily stretch out the ligaments.

Also, if I am to do forearm exercises, will my performing all the wrist movements with resistance be good enough for the grip strength or will i still have to grip a soft ball for the same? Thanks again

@AskDoctorJo

6 жыл бұрын

You should do specific grip strengthening as well.

Hi Doc Jo ! Nice video thanks for sharing and help us ! It seems that I've got TFCC, as I play badminton a lot. I can do all the exercises in this video quite easily however, in Supination movement I feel a little discomfort while having a weight/hammer I actually feel a sharp pain. What would you recommend ? Here I got my MRI and it says partial tear in FC. We dont have surgical options here in Pakistan and my doctor told me that TFCC is not 100% recovered.

@AskDoctorJo

7 жыл бұрын

You're welcome! I would try just doing the supination without the weight for awhile, and you can use your other hand to rotate it a little more, but not to sharp pain, just pressure/tension. Hopefully over time it will improve. Good luck.

@zeeshanpc

7 жыл бұрын

Wow thank you for your quick reply. Is Prolo therapy a good way ? Or Laser Therapy ? I am still playing badminton but searing a splint to limit the movement a bit. So far so good, but after removing - the pain is still there whenever I have the supination movement.

@AskDoctorJo

7 жыл бұрын

You're welcome. There is research that shows good results for both, so I think they are worth a try. I would recommend cold laser therapy first because it's less invasive.

Hi Great exercises, very clear. I noticed the guitar in the background. How about guitar specific warmups. They will certainly overlap your other exercises , but it might prove useful. I have had thumb tendonitis, and a hyperextension injury of my left pinky and a yucky left shoulder, due to 40 years of doing dentistry, so warm ups are critical to me. I start them even before I get out of bed in the morning. Thanks for all the help.

@AskDoctorJo

7 жыл бұрын

Thanks! I will add that to my list of videos to make. Even though I am not very good, I do enjoy playing :-)

@harveyfreed6342

7 жыл бұрын

The upside is that you'll hit a new demographic on the guitar sites.

@AskDoctorJo

7 жыл бұрын

True!

@askdoctorjo Hi - great clear video. I will give the exercises a try as some are different to the ones i have already been doing - esp the hammer and resistance ones. I don't know how i damaged my wrist but think it was from digging and impact from hitting the ground about 2.5 months ago. I now get a clicking/popping noise and stiffness when holding my arm out with my fingers stretched out and rotating clockwise. Is the clicking/popping bad news? Should it go away along with the stiffness as i do the exercises? Should i see a doctor about the popping? Thanks.

@AskDoctorJo

7 жыл бұрын

Sometimes the clicking/popping is an indication of a tear, but sometimes it's just the tendon or ligament rolling over a bony area. It might be worth checking in with your doctor. Good luck.

@ashwin_.0710

3 жыл бұрын

Does the sound still persist? I've the same issue, it has been 4 yrs now. I re-injured it and now the popping sound is even more prominent. 😕 I guess you don't heal a 100% as these injuries are recurring, now that you're more prone to have 'em as they're weak.

@dj0men666

3 жыл бұрын

@@ashwin_.0710 cant remember what happened - must have just got better with time as its fine now.

Hi Doc Jo, I’m going on 4 months with small improvement every couple of weeks from a tennis injury. Would electric stimulation like the Power Dot help speed recovery of my TFCC?

@mmasabh9934

3 жыл бұрын

Hey, how is it now? Is it fully healed?

@doc. How much time it will took to repair tfcc injury

@AskDoctorJo

4 жыл бұрын

I don't know since I can't evaluate you. Everyone is different.