TFCC Tear / Repair Stretches & Exercises (Triangular Fibrocartilage Complex) – Ask Doctor Jo

TFCC Tear / Repair Stretches & Exercises (Triangular Fibrocartilage Complex) – Ask Doctor Jo


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!