Скачать или смотреть Triangular Fibrocartilage Complex (TFCC) Exercises

Today's video covers triangular fibrocartilage complex (TFCC) exercises that will help you get rid of wrist pain and improve joint stability. The triangular fibrocartilage complex (TFCC) is a structure located on the ulnar side of the wrist that helps stabilize the joint and absorb forces during activities like lifting, gripping, or weight-bearing on the hands. TFCC injuries are common in athletes, individuals who perform repetitive wrist motions, or those who have experienced a fall on an outstretched hand. Symptoms often include pain on the pinky side of the wrist, clicking or popping sensations, and weakness with gripping or twisting motions.

In this video, I’ll walk you through four key exercises and strategies used in physical therapy to treat TFCC injuries. We'll cover wrist strengthening exercises, which will help reduce pain and improve joint stability. Whether you're recovering from a recent TFCC injury or managing a chronic issue, these strategies can help you regain strength, improve function, and get back to your favorite activities.

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00:00 Introduction
00:27 How to Rehab the TFCC
01:20 Exercise 1: Wrist Isometrics
02:54 Exercise 2: Pronator Quadratus Strength #1
04:26 Exercise 3: Pronator Quadratus Strength #2
05:17 Exercise 4: Extensor Carpi Ulnaris Strength
06:56 My Self-Guided Rehab Book