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  1. #1
    Registered User SplashN96's Avatar
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    Stretches/exercises to prevent TFCC injury???

    My left wrist has been very tender in the lower outer area (Triangular Fibrocartilage Complex), especially when doing straight bar curls. Does anyone know any stretches or exercises to strengthen this area of the wrist?
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    Registered User SplashN96's Avatar
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    bump, even though this is about the response I expected since after hours and hours of searching on the internet I couldn't find ANYTHING either. I HATE THIS PART OF THE WRIST!!!
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    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by AverageJ0E View Post
    bump, even though this is about the response I expected since after hours and hours of searching on the internet I couldn't find ANYTHING either. I HATE THIS PART OF THE WRIST!!!
    I had a dull general ache over the back of my wrist. Even had MRI, etc and no diagnosis. I decided to try massaging my forearm thoroughly from wrist to elbow. I found some trigger points which I massaged nightly for about 1-2 weeks. After that, the pain I had for years went away. This has worked for several people I recommended it to since then. Hope it helps.
    "Suffer the pain of discipline or suffer the pain of regret."

    Training regularly but no progress?
    You need one or more of these: more food, more weight, more reps or more rest.

    Check out: www.muscleandbrawn.com
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    Registered User Zakira's Avatar
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    If you ever feel any pain or anything in your tfcc area, STOP immediately. Don't push it. You'll regret it it's not even funny. Change your routine and use tape or wrist wraps when you workout.
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    Registered User bujj's Avatar
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    Originally Posted by Zakira View Post
    If you ever feel any pain or anything in your tfcc area, STOP immediately. Don't push it. You'll regret it it's not even funny. Change your routine and use tape or wrist wraps when you workout.
    can you expand on this please. thanks!
    12 week challenge started 21st march 2011 ending 12th july 2011. aim is to improve in each week.

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    Registered User hand specialist's Avatar
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    Stretches for TFCC injury

    Hello,

    There is little you can do to prevent a TFCC injury except for knowledge of your wrists.

    Simply, you should know what your weight bearing tolerance is- Take a non digital scale and push down to the point of full tolerance- without pain and compare to the other side.

    Most males have about 90-110 lbs of weight bearing tolerance. If this is the case, then the weight you lift should not exceed this. If you do, then the risk is high for a ligament injury. Weight bearing measures the stability of your ligaments. You cannot strengthening the ligaments. If you need to lift a heavier weight, then an external support should be considered. Check out Www.wristwidget.com for an excellent solution.

    Weight bearing should be pain free. The position of your wrists are very important as well.. keep them neutral and avoid end ranges of any motion.

    I hope this helps!

    Wendy Howard, OTR, CHT, Clinical Research Coordinator
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    Stretches for TFCC injury

    Yes, you can stretch your supinator muscle.. which is commonly tight in weight lifters.

    Best thing is to understand your weight bearing tolerance and try to keep the weight under that amount x 2.

    Search WristWidget on Youtube for the weight bearing test.

    Weight lifters have limited supination. The way to stretch this is to extend the elbow- straight- and turn the palms up with thumbs pointing away from the body. Keep elbows in front of your body and closely together and then use your hips to push up against a wall to straighten the elbows with palms supinated. This is a common problem in heavy lifters. Do this pose without lifting the legs.

    http://www.bikram-yoga-noosa-austral...ana-photo1.htm

    I hope that helps.

    Wendy Howard
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