Wrist Pain | Strain | Sprain | TFCC Rehab (Hand | Forearm Strength & Mobility Exercises)

[@yakisobro]

A month after I injured my wrist, I couldn't even lift an 8kg dumbbell with my right hand. I used your video as a guide and incorporated it in a routine, and a week later I am slowly getting my strength back. I hope more people will see this video man, thanks a lot.

[@improvementTime10.3.17]

3:11 grip stregnth aspect of this 3:55 pushups give most trouble cus of loaded wrist extension thats why fist is easier for me, it takes away load at wrist extension so thats what i need to improve for pushup or side plank holds wrist looseness all the variations he discused as well as pushups angle will progressively load wrist ext more until you can doit flat 4:45 wrsit mobility, closed fist rotate which i do and helps is part of this 5:44 after wrist mobility, he recommends doing pushup or plank to keep stregnth and muscle memoery of length in those new positons 6:00 heavy weight on wrist, notice if youre in ulnar or radial deviation while lifitng weight, neutral is obvousyly best for balaned building o stregnthin wrist and stabilization and gealth 6:18nsame goes for wrist ext and flexion under load 6:35 wrist rehab examples he seems to do warmup and mobility at start before upper body lifts then at end will do wrist stegnthening maybe because dont wanan tire themout before youre heavy movements and also says to do wrsit adjustments as needed to movements to take load off wrist like checking to see if your in neutral wrist position vs deviation or flexxion and extesions

[@ojusbhanot676]

Just amazing! This is the only video that addressed my issue, rest all of the videos are on trigger finger or something else, and that fact that its so thorough, wow. I never thought i need to train my ulnar and medial deviation muscles along with felxors and extensor. Will definitely do these and keep on increasing weight/resistance and lead myself to a pain free pullup. Thanks a lot brother. 3week update: I started out with 1 kg weights, doing flexion, extension, ulnar and medial deviations and supination- pronation and grip exercises. I was doing these for 3weeks straight and now Im able to do it with 5kg dumbells. Im pain free throughout the day and plan on starting pushups soon.

[@julienleveaux3113]

How are u doing now?

[@ojusbhanot676]

@@julienleveaux3113 Hi, I was doing really well, had gone upto a pull up bar hold with full body weight off the ground for 3 seconds, then I got greedy and hung there for 30 seconds which reinjured my wrist. Will be starting from the beginning now.

[@julienleveaux3113]

​@@ojusbhanot676 don't worry man it happens to the best of us so keep going be patient and you'll get there just stay consistent and smart with how you progress! 🤜💪

[@anthonyjasiecki2619]

After 1-2 months, how have you progressed? Same as before?

[@ojusbhanot676]

@@anthonyjasiecki2619 Yes, rather faster. Slowly increasing weights by 1/2kg every week. Will build myself up to a pushup and then a pull up again.

[@OscarGonzalez-vg3cp]

Thank you. It is an excellent video that is very complete. It will help me to fix and get stronger it won't get injured again. Thanks to you, I'm starting my recovery today.

[@nataliashukun2322]

Awesome video! Straight to the point, no idle talk, great structure! Thank you so much!

[@DaughterofYah101]

Very helpful thank you! I’ve (a gymnast) been struggling with pain after having a ganglion cyst surgery in my left wrist. I realized that I just needed to strengthen my wrist to help with the pain

[@sheeshwoof]

Hello can you please tell me more about your experience, I'm a Tai Jitsu martial artist and I've been struggling with wrist pain and discomfort since I injured it about 3 years ago during a kickboxing match. I don't want to give up on my favorite sport , it would be very helpful if you could tell me how your wrist got better and allowed you to train , thank you so much in advance, 🙏

[@MackieMaxxing]

0:22 (showcase) 0:35 (wrist flexion) 0:55 (wrist extension) 1:11 (radial deviation) 1:22 (ulnar deviation) 1:38 (forearm pronation & supination) Choose 3 per sesh, 3-4 sets, 8-12 reps, isometric 35-45 secs 3-4 sets. (going to be revisiting this vid per upper body workouts let’s see😅)

[@gamedestroyer3070]

2 years ago I overtrained my grip with heavy hand grippers and ignorantly pushed through pain, the numbness and weakness persist to this day when gripping on things.

[@alexdavidson9833]

Have you tried exercising your grip again with very slow progression? Or just rested it. (Not being sarcastic, genuinely curious)

[@gamedestroyer3070]

@@alexdavidson9833 nope, just rested it.

[@alexdavidson9833]

You might want to try slowly working it out very very slowly I had really bad tennis elbow and the only thing that gave me any semblance of before has been to rehab it a lot.

[@gamedestroyer3070]

@Alex Davidson thanks for the advice, how much did it take to see noticeable improvement after starting rehab?

[@alexdavidson9833]

@@gamedestroyer3070 tbh it took awhile like months before pain away and like probably 3 at least and that was just so I could drive without pain now its mostly if I do a lot of yard work and driving and gaming but it took awhile going from wrist curls and reverse grip wrist curls 1lb and now can do 10lb for 8 reps it takes time and slow progression don't rush it. Those two were the top exercises that helped me.

[@martinspinks1]

Super comprehensive. Really well explained. Great demonstrations for each exercise as well.

[@MrBoBiNaToR1000]

- (5:10) Slow circles with open palm - 5:15 Quadruped rocking - 5:25 wrist stretches

[@dominiquebrice3876]

Bro this was actually really helpful

[@amberjohansen867]

This is the most thorough and informative video on the subject. With tennis elbow do you suggest not doing upper body exercises while the forearm and elbow pain stops/heals? The day after chin ups or rows produces considerable elbow and forearm soreness. Thank you!

[@jkslade532]

Great comment literally feeling the same after pull most weeks

[@szymonbaranowski8184]

did you find answer?

[@envi4994]

Thank you so much, i was struggling with this pain for 2 weeks, i was unable to lift anything with my left arm, after doing the exercises that you've told in this video for 3 days regularly i got rid of this sharp pain, I thank you again

[@sandrapgaful]

This was extremely well done and very informative! Thank you!

[@ilTE]

Awesome...thanks...cheers from Chile !👊

[@ageedtahir3128]

Excellent video. So much clear info

[@Zeus-bk9yj]

Great video very helpful. Thank you!

[@Ckwokyoga]

This is a wonderful wonderful video. Super informative. Couldn’t of been done better. Great job!

[@marumega]

thanks. you help my wrist pain!

[@oliverthorcollington8948]

Thank you for the effort, dedication, and education you put into this video🙏🏽

[@SahilMulla484]

Thank you for this..

[@milespennie7172]

This is excellent, good to hear from someone who knows what they're talking about!

[@amirkazemi8906]

Thanks doc❤

[@calebcroche]

skateboarding injury here. you really saved my life. my wrist is so jacked up. skate and destroy, but then do some physical therapy lol

[@street6ixx]

same dawg. my wrist been fucked for like 6 months after wiping out and PT in my area is always booked. youtube it is

[@hankhill6938]

Same here, distal radius fracture with surgery. Recovery is going great though

[@Txtal]

I injured my wrist on heavy curls , ignoring pain for weeks until it was extremely bad, my left hand could not supinate without pain , not even holding kitten in slight supination without pain... With this i am slowly recovering , 10 days in and finally can curl I did mostly Radial and ulnar deviation at the start , so there was only slight discomfort while doing pronation and supination at once , finishing with flexion. Meanwhile trained my biceps with only hammer curls Thank you , this helped so much!

[@sumaiyalakho2633]

Yes me too I do reverse wrist curls with 10kg dumbbell for the first time and I feel pain in right hand i thought it's normal I was doing it force fully and take rest 10min then I do shoulder press or bench my wrist get bends back and I'm don't felling pain I can do every exercise except shoulder press and bench.......any solutions 😢

[@ThEleibo1]

I have TFCC tear(MRI) with symptoms like you. Is it safe to do those exercises?! my doctor said, not moving my hand for 8 weeks.

[@Txtal]

@@ThEleibo1 no idea , you should listen to your doctor then experiment, i went untreated , since i wrote that i rehabed about 80% , before any curls now i do wrist rotation with dumbell and still feel it a bit while curling , a month ago wrist rotation alone hurt without doing ulnar n radial deviation first now i skip right to rotation and then to light/medium curls in 10-20 rep range with just slight discomfort that gets better bi-weekly.

[@srengthinsword]

Thank you my wrist pain had gone. it is after two years, now when I done these.

[@markusschmitt8013]

Very good advice, also neatly edited and presented. Good work!

[@hridayeshsharma539]

At last found the right physio channel on youtube. Amazingly helpful!

[@onlythereal6067]

Literally just what I was looking for, thanks so much

[@dylanherrera9344]

Thanks. Helps out with my sons post wrist fracture rehab!👍

[@zaketenyu1932]

This video is actually amazing wth

[@manikantamadala9236]

Very insightful brother! Pretty much needed this!

[@World-Peace-Now]

Thank you kindly.

[@sefibrou]

You just won a new lifetime suscriber.

[@akshitaroy0997]

This was super helpful Thank a lot to make such videos

[@bundy0716]

Should you keep doing the exercises if you feel a snapping (but no pain) when doing flexion and ulnar deviation exercises?

[@TheJtracer]

Thank you so much for this!!

[@missstirring6063]

Hurt my wrist doing snatches 😢 thank you, going to incorporate this into my normal mcl rehab this week❤

[@pranaygupta89]

Awesome video !! Exactly what i was looking for to work on my tfcc injury. Covered exercise, how to do safe pushups and doing other exercises while protecting wrist

[@adrozz2120]

this video is insanely well made, helped me a lot ty

[@zsoltgrodvalt1186]

Thank you very very much!!

[@Seriksy]

At 1:18, if you don't have a stick or broom, a frying pan works just as good as long as it's somewhat heavy

[@vladibarraza]

Thank you very much.

[@lindaellis6937]

Very helpful

[@serge.h]

great video! keep up the amazing work!

[@E3Rehab]

Thank you!

[@mytemporallobeisshapedlike1796]

Thank you I have an ECU strain and it's been killing me for over a month. Thanks for the routine

[@viniiit]

Hw r u now? I hv it too

[@kensheebattousai]

Another gem. Thanks

[@nahtanish]

Helpful and well made video. Thanks alot !

[@tantan1995]

amazing video! very nicely done, clear, professional. Thank you very much ❤️

[@hankhill6938]

I had a pretty bad distal radius fracture about 3 months ago, I had to have surgery to have a plate and screws installed, recovery is going good and doing these exercises is getting me back to 100%

[@Mr75044]

I use old time strong man.. Timed thick bar holds. Ie 20k kettlebell..so far 3mins before the grip goes...because I have limited movement in the wrist.. Been broke twice.. RTAs.

[@Michaah]

I had manual therapy once and my pain went away almost completely. many say MT is mostly placebo, and the research seems to suggest that in most cases, this is why I wonder why it helped for so long

[@szymonbaranowski8184]

you can also do push up on fingers

[@kelbelplays5824]

THANK YOU SO MUCH this helped so much😀😀😀😀😀😀😀😀😀😀😀😀😀😀

[@benjaminreade8447]

as someone with injured wrist from hockey i would do a lot of push up on my fist, the problem I had when doing them this way was my wrist were weak, and they would collapse when i wanted to push myself to my limit... i was lucky to not be seriously injured, becareful if you do fist push up!

[@kristingoettlicher3503]

Fantastic editing. This is what I am looking for-how to strengthen after possible tfcc injury. Plus I am a dental hygienist. Can we see it performed with bands instead of weights also?

[@loverintheraining9444]

Thank you.

[@ajayyaleti6197]

Thank you

[@rushilchopra7440]

Best video ever

[@stewness3863]

Just had my cast taken off after 12 weeks for a broken scaphoid and was told to look up wrist mobility videos on KZbin. What a find this was, great video, masive thanks for posting it.

[@Joelvarghese6]

Did you get back the full movement

[@stewness3863]

@@Joelvarghese6 Yes I have.

[@Joelvarghese6]

I have done a surgery on scaphoid with bone, I only have 10% of my movement. I’m doing the exercises hopper it get better

[@stewness3863]

Best of luck. You always get out what you put in. Don't ignore the pain but always test it was how I approached my rehab.

[@arumugamaru5820]

Your content is awesome , plz make a video of si joint rehab nd progression

[@olitonottero7620]

great info

[@Luciene3]

Can we get a video for ECU and tricep tendinitis at the elbow?

[@galeelraglen]

Thank you :)

[@SuperThunder911]

Awesome video,you hit the nail in my wrist lol!,I may be 68 but I’m a gym rat and have always been ,thanks again for your detailed information ✌️

[@giannisfeng6302]

Thanks for your information，can this exercise prevent or cure ganglion cyst and wrist ligament sprain？

[@noone-kd2jd]

Subscribed . Thank you

[@Healthmatters1000]

Please make a video on finger strength

[@noNo-lk4gv]

When should I start doing these after a sprain has occurred?

[@Owaiskazi78]

So we can continue working out

[@jgrant1162]

Hi, really appreciate this excellent video. Concise, well thought out with good use of video clips. I don't normally have wrist pain, but sometimes do, but only after a workout. Will use these exercises to strengthen my wrists, thanks again, best wishes from the UK.

[@mana20]

Is this applicable for RSI?

[@juliea2011]

Tqvm

[@عبدالرحمنالعتيبي-ه6غ2ث]

الله سبحانه وتعالى جل جلاله وتقدس اسماؤه 💪🥰❤️🌹👍

[@reethapaulose5049]

Please make a video of de quervains syndrome

[@omarasfasf3388]

Pretty channel ❤️

[@babyspice1900]

Which exercises would you recommend for someone who has some cartilage erosion in the wrist?

[@cinziafalcone5867]

Veramente professionale, bravo. Peccato che non posso leggere i sottotitoli in italiano

[@jennifer9395]

Hoping some of these exercises help me. I broke my wrist 7 years ago I received no physio at the time and have struggled to get full functionality/strength back, to this day still cannot put weight on it without being painful/uncomfortable (eg. In a high plank position)

[@manikantamadala9236]

Also, could you please post a video or an social media post on exercises for bowed legs? There is lot of information out there on knock knees but very few on the latter. Would be really helpful.

[@BDKProd]

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

[@lawrencebernardo3079]

i got injured in punching bag, and i need to recover because i was selected in a basketball team; the game will start in 3rd week of july

[@tomcat6918]

I can’t really do any supinated exercises how can I get better at these

[@darkker175]

hi..may i know this is suit for patient after scapholunate ligament repair surgery ?

[@brentthebloodhound]

I was working out all year in 2023. I broke my wrist. on july 1 2023, and i had a cast on for 8 weeks. Now my wrist is super weak. Its now december. How long does it take to heal the tendons? Ive done some mobility exercises, and strengths. I still cannot do pushups , I love these tips.

[@memphissaka6346]

When I do these exercises, I feel extreme pain, so I wonder if these exercises might be the reason for my injury again???

[@yeraynavascues9200]

You are a god to me

[@djdizolve4595]

I had a pretty bad tfcc injury repaired by surgery with a prominent ulnar joint and I'm not sure whether to brace 24/7 or to do these exercises. I don't know whether I need strength training or bracing.

[@Yen_7777]

Maan,doing pronation my right hand still hurt,been like 3 months since injury...hmmm

[@flopkin]

Would this work for ECU tendon subluxation?

[@vritsharma6496]

Its been 2 months my tfcc is not going away i have sprain and my pain is no more

[@sickfoo5506]

Hurt my wrists on the bench press a few months ago and the radial motion gives me the worst pain

[@noNo-lk4gv]

Bro I did this 2 have you recovered??

[@sickfoo5506]

@no No not yet bro, I been wearing a wrist brace to sleep at night and during the day I'm using a grip strengthener.. dont do any lifting or it will take longer to heal

[@noNo-lk4gv]

@@sickfoo5506 ah right man I see Thankyou

[@seppy6610]

@@sickfoo5506 What about now?

[@sickfoo5506]

@seppy like 85 percent healed.. i got impatient and started lifting while it still hurt so that has probably prolonged the recovery

[@عبدالرحمنالعتيبي-ه6غ2ث]

اللهم صل وسلم على سيدنا محمد وعلى اله واصحبه اجمعين ❤️🥰🌹👍

[@workit373]

What can I do for painless popping wrists during wrist rotations,radial and ulnar deviation and basically instability of wrists.

[@BeeSaucySkateboarding]

Alot of times popping isn't a sign of problems and doesn't need to be fixed

[@Prototype9871]

I’ve recently started to have my wrist constantly popping after boxing and I still haven’t been able to fix the pain

[@adamrzetecki-trenerpersona5943]

Hello good job! Is it some way to ganglion cyst gone without surgery? I had ganglion a few years and its problematic in some exercises.

[@bkadou]

Fantastic video guys. Would you be confident to give these recommendations to somebody who has had a distal radius/ulna fracture? It obviously depends on how long ago they had the injury. I've always just wondered if the 'traction' nature of grip strength exercises like dead hangs and farmer's carries would be beneficial or harmful for those who are relatively early in their rehab? Would love to hear your thoughts!

[@E3Rehab]

Yeah, depends on timeframe.

[@Fragmachineee]

Are there any of these you would recommend for rehab after a colles fracture

[@terryolay4613]

How heavy should the dumbell be?

[@fredlodexpo2011]

I would say there’s 2 more motions your forearm does with opening and closing your fingers

[@timfsam]

is focused shockwave can help for tfcc ? thanks