@tahoe_bond: Do you have pain on the pinky side of your wrist? You may have a TFCC injury. Triangular fibrocartilage complex is a structure in the wrist that connects the bones of the forearm to the wrist and hand. If you’ve fallen on an outstretched hand you can completely tear this complex. Try out these exercises daily to get rid of your pain. 1. AROM Flexion/Extension 2x10 hold 5 seconds at end range 2. AROM Supination/Pronation 2x10 hold 5 seconds at end range 3. Wrist Flexion 3x10 hold 30 seconds 4. Wrist Extension Stretch 3x10 hold 30 seconds 5. AROM Ulnar/Radial Deviation 3x10 each hold 5 seconds at end range 6. Wrist Extension/Flexion w/ DB (1-5lbs) 3x10 each 7. Ulnar/Radial Deviation (start with no weight and slowly add, this one can stress the TFCC so don’t overload) 3x10 (one rep = down/up) 8. Ball squeeze 3x10 hold 5 seconds #wristinjury #wristpain #TFCC #correctiveexercise #rehabilitation #athletictraining

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Friday 19 July 2024 21:05:21 GMT