Brother, I’ don’t even comment on Youtube, but I couldn’t let this pass. I’ve been struggling with TFCC for 4 months. Had to stop gym and struggled at work ( I’m a tattoo artist). I started getting depressed because I couldn’t workout and I couldn’t finish a work day without pain. I decided it was time to give up on the “go easy” approach and I followed your exercises. At first I had pain, but 2 weeks after and I’m feeling great. I started working out and I can tattoo pain free. Can’t thank enough. The lesson I learned is that sometimes you gotta fight through the pain. Not wait for it to go away. Thanks brother!

I self-diagnosed a TFCC tear about 1 1/2 years ago. My symptoms were similar to those in the video; it hurt too much to turn doorknobs, hold a skillet, couldn't do pushups or curl weight, etc. I got my injury playing disc golf, probably from overuse.

I wore a wrist brace for a month, and have worn a wrist-widget for anything strenuous. I did more traditional stretching and physical therapy with very slow results. Every setback felt huge. The recovery was extremely slow and I often questioned whether or not my condition was improving.

I found this video about a month ago and have been doing something similar as my physical therapy since. I saw positive results after a few days. My physical therapy before I was doing 3 sets of 10 reps for different wrist exercises, now I'm trying to find an exercise where I can do 100-200 reps with minimal discomfort, with a focus on blood flow and range of motion. Low pain, HIGH reps. I've been using hammers with different weights as my condition improves.

Thank you Daniel. This is the first time in a long time that I feel like I'll overcome my TFCC tear. It felt like I was stuck at 60% recovered. Maybe I will never get back to 100% but greater than 90% feels achievable thanks to this strategy.

Gotta get the second MRI to confirm if the ‘tear’ is actually healed. Otherwise you probably just reinforced the surrounding areas enough to stabilize it.

Hey guys I've had these injury for nearly 3 years.

Essentially it was either doing bench press, or boxing with no wraps or just repetitive moments from physical job i have. But i had a partial torn wrist ligament tfcc.  I essentially went around in circles with doctors who had no idea how to help, to physio for months, bracing it for , adjust how I'm training and eventually just around anything using my wrist , to going to a hand specialist doctor in Australia and essentially saying wrist isn't going to be 100% but you can adjust have you train and use your wrist in your life, ie avoiding any locking out movements and training only neutral grip movements. He also recommended getting steroid injection into wrist which i did and it kind of helped. I haven't done the surgery option but i now have my wrist at 2/10 pain constantly instead of 10/10 popping, burning, cracking, itchy, hot , cold whole hand and forearm feeling like there's a knife in it.

The injury does vary from people to people whether it partial or fully torn tfcc, but you goal should be to reduce the irritation/inflation, probably avoid a lot of gym movement for a few months and slowly build your grip strength back up and do only neutral grip exercises(ie dumbbell bench press not bar. And you may just have to accept your injury and work around it. Although it may sound depressing, you just have to give it times and slowly build it up and avoid movements that annoy it.

I essentially have fully range of motion back after 2.5 ish year, and very manageable pain. There is certain task like hand writing which kills it more than lifting weights so your just have to figure out what they are for you. I actually trained my training to running over lifting all the time, even tho some may hate cardio, you will have to find means of physical exercise which work for you while build your wrist back up. You can build up the muscle around the tear with wrist exercises, i have tried these and they kind work but essentially if you give it time it should heal on its own as long as your not doing activities to annoy it. You can also brace it if you need to when lifting or pronating your wrist. And some injuries can also be the nerve not the actually tear after a few months. they injuy can also be due to gentic, i forget exactly but some people have a narrow wrist and there two bones that are closer together which clip each other and cause inflation.

I have also read about some research into PRP injection (Platelet-Rich Plasma) and stem cells injection, but they do cost a lot and may not be coverer by healthcare yet as not proven treatment and more in research phase. I think PRP is cheaper than surgey so maybe talk to a specalist about it and see what cost is.  I have NOT done the injection yet but i am looking into it for Australia to see if that can remove the lingering paining 2/10 in wrist. So don't take my advice on injection before researching and doctor but may be an option.

Here:

Preliminary studies show significant pain and function improvement by 8 weeks. Case reports even show full pain resolution in chronic tears after two injection

https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0040-1722491#:~:text=Results%3A%20The%20PRWE%20score%20showed,003
https://pmrjabstracts.org/abstract/successful-use-of-leukocyte-poor-platelet-rich-plasma-for-the-management-of-triangular-fibrocartilage-complex-tear-in-a-young-male-veteran-a-case-report/#:~:text=Assessment%2FResults%3A%20PRP%20protocol%20was%20followed,application%20to%20US%20Marshall%20Services

Here is some research i Did with Chatgpt 5.2 thinking deep research(it will be better than most general doctors) and I recommend doing the same for your injury:

https://chatgpt.com/s/dr_69853174a0d881918e7541960339194b

Read ABOVE LINK and i recommend researching for yourself.

Best advice, give it time, avoid all movements that annoy it, train only neutral grips  or what you injury recommends for tfcc, brace, don't always brace as you still want movement in normal activities, build up grip strength, adjust training style, it will literally take time. And monitor what you do with your wrist. It will likely take months. I recommend avoiding the physio and doctors for advice and go straight to hand specialist doctor as they will see this injury a lot and tell you exactly what to do. Physio is still good for relieving pain, but in my case they got annoyed at me that the injury was not healing after a few months. It depends on physio but these are really frustrating injuries to fix and take time.  I recommend train extremely light and nothing locking out your wrist for a few months.

Surgery can work(depends on injury and situation) but it comes down to cost and time not using your wrist. Ask hand doctor for advice!

Physio is still good and they can help alot when they have worked with this injury or know the exact injury. The problem i had is the doctors failed to diagnose it properly for months. So my advice is go to a hand specialist with MRI and xray if needed, take their advice and use physio if recommend and they have worked with injury before. You likely do not need surgey if partial tear. Ask hand doctor.

Best option is to heal it with time and Permanently adjust how you move your wrist. Try steroid injections if needed into wrist.

Brother this injury has me depressed I had 405 bench press and I can’t unrack 135 without being an agony. I tried to do a push-up yesterday and couldn’t do one push-up. This is the second week I have to takeoff work because I’m unable to do my job I’m literally losing my muscle loss and my job. I am so so depressed pray for me

Doing long range high rep supination helped me instantly

Find the position that causes the pain and do low intensity isometric holds. Do 4 x 30sec hold with 2 minutes rest between each hold. So roughly a set will take 10 minutes.
Do this twice a day with at least 6 hours in between the sets. Preferably 8 hours apart.
Increase weight as long as you keep the pain range at a 1 or 2 out of 10.

And look into Keith baar. He has done a lot of research into tendon and ligament loading and repair.

It's recommended to put your wrist in a brace for 1-6 weeks or more before you start doing exercises.

I was confused because the author's voice sounded so familiar, I went in to see, and it was the guy from the 21st level of armwrestling, he has a very unique accent😂

Man you saved me. I was really struggling with pain in my left wrist. I did a wrong hook in boxing. And it destroyed it. I couldn’t do pushups or nothing. My wrist hurt like hell. Until i came across this. I started doing the exercise i was honestly scared because the best thing i heard was just to rest. And i did for a week or 2 and it made it worse. But doing this exercise saved me the first day hurt like hell even the second day. But bro after the 4ths or 3rd day it feels so much better! It doesn’t hurt to move my damn wrist for once. Thank you man!

I got the TFCC injury around 1.5 years and 2 doctors said you need a surgery, and since then i stopped any workout or heavy activities on my wrist, but recently I did some search I found  that I can use a wrist band to stabalize my wrist (there's one called Wrist Wodget) but actually I didn't find it on my country and used a regular wrist band with velcro and I went to the gym several times with not so heavy weight and the result is better than expected, no pain like before. However, I still didn't try to bend my hand and instead using fist to do push ups to avoid any issues

Same here. The doctor recommended me the „Powerball“ - I am trying this now since some days.

Thanks for encouraging

I never wright  comments on youtube, but i just wanted to thank you, after 7 months in pain and trying almost everything, i would say im around 70% recover since i tryed youre exercice, i was so depress and out of answer, bodybuilding is my passion and favorite hobbie , i use my lunch box with books in it , it did the trick for me 25-50 reps almost to failure

Once again thank you soo much

-A happy and grateful french canadian

I got a near complete tfcc tear. Its been four months now and its good. I dont use it to carry weights because im a bit afraid that i might re injure. I hope I can lift weights without feeling fear.

I did bodybuilding for 3.5 years. I never lifted anything insanely heavy. Everything was going really well until that push-up. It felt like the electricity in my elbow had suddenly been cut off. It came back to normal within 30 seconds, but it scared me quite a lot. I did some research afterward, and nerve compression seemed to be the most likely explanation.

I stopped doing anything involving my upper body. I thought that if I just left it alone, it would eventually heal. During that time, I saw neurologists, orthopedic doctors, and physical therapists. Over the course of about four years, I went through every test imaginable. Nothing ever showed up. However, I still couldn't bend my wrist the way I used to, and some nights I would wake up with numbness.

I'm also a guitar player. From time to time, I used to do wrist exercises to strengthen my left hand for guitar. Recently, I came across a video of someone kneading rice in a bucket. The guy in the video was actually a young Russian arm wrestler. I thought, "Why not?" So I poured about 5 kg of rice into a bucket and started doing it.

Guys, all my pain disappeared. I spend about 10 minutes kneading the rice from different angles.

Now I'm going to try the exercise from this video as well. I haven't been able to get back into working out because I still have some sensitivity and occasional numbness. The irritation itself is gone. As I mentioned, the rice exercise has helped me quite a lot. I also avoid texting on my phone as much as possible. Unfortunately, that's probably the thing that gives me the most trouble in my daily life.

And unfortunately, as a former football player, I have something rather sad to tell you: if you tear or damage connective tissue, a nerve, or small muscles, they can never really return to their original condition. Even with surgery, the success rates are quite low.

I tore my ACL last year. Physical therapy got me to a pretty good place, but I couldn't overcome the psychological barrier. I think that, more than anything else, may be the biggest thing holding us back.

Wishing everyone good health.

Awesome job man...very impressive

Very interesting. I tore one of my UCL Ligaments. Didn't go to the doctor, just did some very light bloodfloow exercises. And it also healed!!!

Im suffering extreme, i have to use my wrist all day at work. Its all wrist work. Been dealin with it for years

So happy to hear it man❤