Hey everybody, it's Doctor Jo. Today I'm gonna talk about the TFCC. Hmm wonder what that is? It's actually the triangular fibrocartilage complex in your wrist. I already have some wrist videos for DeQuervain's and just some wrist pain in general, but this is going to be similar exercises done in a different way for you. Let's go! So starting off with the wrist you want to get some simple range of motion exercises in there. So you can start with extension and flexion to start off. You can do them 10 times in a row moving, or you can actually go up and hold it and down and hold it, holding if for 30 seconds each way. Then you can turn and go up and down, which is radial deviation and ulnar deviation.
So same thing, you can either do it 10 times constantly moving or going up holding it for 30 seconds, going down holding it for 30 seconds, 3 times each. You can add pressure on there. If doing it without any pressure is easy and not painful, then you can add a little bit of pressure to get some more stretch, going back and forth. Up and down.
After you get those motions, the next big one is supination and pronation, which is supination going this way, and pronation going this way which are very important ones even though we don't think about them a lot. Going back and forth this way ten times or holding it for 30 seconds each way. If you need a little pressure with this one, you can use a hammer because it's a little bit heavier up here to it will give you that extra pull. Back and forth.
We have some fancy things in the clinic to do this, but a hammer works just fine. So again you can go back and forth 10 times and that weight will just give you that extra pressure. Now it's not your whole arm, that's not what you want to do. You want to keep your elbow stable so your getting that movement in the wrist. In some of the other videos, with some resistive stuff, I've showed you using a soup and or vegetable cans. You can also do your exercises with a Theraband. They range from different colors starting off with yellow which is the lightest ranging all the way to black which is the heaviest.
So the green is kind of a happy middle ground. You want to again, stabilize your forearm here so it's not moving around. You want it to be solid, so your just moving at your wrist. So going up, and then down. Then you can switch it. Going up and down. And then you can get a little bit of radial deviation this way. I'd start off with just 10 each way, and then kind of work your way up from there.
If you can get to 20-25 and it becomes easy, then you can change the color of your resistive band. And finally just some gripping. You can use a ball, like a tennis ball or racquet ball, but you can also just use a rolled up towel. Squeeze the towel gripping it nice and tight.
Hold it for about 3-5 seconds, and relax. Do that up to 10 times, and then if it gets easy, then you can get something that's a little harder, like the tennis or racquet ball. Those were some exercises for you TFCC in the wrist. If you have any questions, leave them in the comment section.
If you would like to check out some more videos, go to askdoctorjo.com. Don't forget to follow me on Facebook and Twitter. Remember be safe, have fun, and I hope you feel better soon!.
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