Fix (Outer) Ulnar Wrist Pain With This Simple Wrist Pain Exercise...(TFCC Tear?)

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Fix (Outer) Ulnar Wrist Pain With This Simple Wrist Pain Exercise...(TFCC Tear?)

Рет қаралды 92,120

Күн бұрын

Try out this simple wrist pain exercise. I get outer wrist pain (ulnar side wrist pain) from typing. The outer wrist feels unstable and the wrist clicks whenever I type for too long ... and DON'T do this simple wrist exercise. The wrist pain, clicking, popping, and instability seems to fit all the symptoms of a TFCC tear, but I'm definitely not willing to try wrist surgery. This exercise keeps my wrist feeling stable and strong.
Matt shares a wrist pain exercise he finds helpful for his ulnar side wrist pain. Orthopedic descriptions make it sound like a TFCC tear (which is supposedly only treatable surgically), This simple wrist strengthening exercise seems to relieve wrist pain and instability. Your mileage may vary! :-)
Original wrist grenade video: • Build forearm strength...
More wrist exercises:
• Exercises for wrist an...
• Wrist stretches and st...
• Stretches for carpal t...
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Пікірлер: 146

@Hustlery 9 ай бұрын

Got this pain out of nowhere from lifting heavy dumbbells, thank you so much for this!

@ImAyBeast 7 ай бұрын

Same thing for me

@Fala_Fala 5 ай бұрын

Same here

@RandyVergara 4 ай бұрын

Same here 😂

@blackwolfinn7879 3 ай бұрын

Hey does it heal? I lift dumbell too now it's hurt

@ranadas1309 3 ай бұрын

I got this pain from doing reverse curls

@theodoroskartsonas9197 11 күн бұрын

Hi there ! you are the only one among physicians and physios that helped me loose my tfl and totally healed with your unique way of strech that i found in one of your tutorials, now i had the same issue with my tfcc and this exercise helped me the most out of all the others ,keep up the good work mate!!!

@mimi81707 2 жыл бұрын

I've been dealing with pain in all my joints for a few years now and doing this for my wrists for a few minutes helped more than anything I've tried, and it worked immediately! Thank you so much!

@Uprighthealth Ай бұрын

You're welcome! Happy it helped!

@Fala_Fala 5 ай бұрын

I hit my elbow, 7 weeks of paint in my wrist/ or the pain came from nowhere, and it is gone after this excercise! Thank you! All the best! 😮😊

@intane2847 3 жыл бұрын

I got this injury through opening a regular door. Yes I said that. Its been 1 year and a half and I still feel the pain 👍

@Acehub_ Жыл бұрын

Cured or not?

@ANONYMOUS96690 Жыл бұрын

Cured????

@SayCheeseAndDie01 Жыл бұрын

Did u incorporate this movement in your routine??

@Firegod386 Жыл бұрын

@@ANONYMOUS96690 have your's cured?

@Firegod386 Жыл бұрын

@@Acehub_ have your's cured?

@avi9211 3 жыл бұрын

OMG! This was exactly what I needed! You described my pain and even computer use exactly as I experience it. You just got another sub. Thank you!! My future gains also thank you!!

@Uprighthealth 3 жыл бұрын

Awesome! Happy to help!

@noevidencebasedopinion8776 2 жыл бұрын

Wow thanks ! As a climber, i had a huge pain on this part of my arm for 1 year. Impossible to recover. But since i did this little exercices add to other reinforcments, no more pain, feel stronger than ever !

@Uprighthealth Жыл бұрын

I actually had the same experience. It stopped me from bouldering years ago. Now that I finally fixed the laxity, I have resumed newb status at the local bouldering gym 💪

@vantro 5 ай бұрын

I recently developed pain in this area due to drumming (coupled with a lot typing using very similar macro motions as you all day). I think this may be exactly what I needed. Thanks!

@birms3287 3 жыл бұрын

BRO! My hands and wrists have been killing me since September. haven't really been able to use a mouse since. I've visited hand specialists and tried anything and everything I could find. I think this is exactly the thing I've been needing this whole time. Thank you so much.

@Uprighthealth Жыл бұрын

You are VERY welcome.

@Kalinho83 9 ай бұрын

Duuude!!! I think you just saved my life!! I've been trying everything for my wrists that have been getting progressively more sore and aching after starting my new job with heavy computer work. Like you said my body has been screaming for me to do something after each work day but haven't managed to nail what exercise to do to get some relief, but I have now!!!

@Lokaa1983 4 жыл бұрын

I have the exact same issue with my wrist on my left arm. I have been doing climbing for 12 years and have huge problems with it due to wrist pain. I do sit by the computer quite alot as I am both working with a computer and do play PC games... Thank you for great content!

@Uprighthealth 4 жыл бұрын

You're welcome! Always happy to help!

@Acehub_ Жыл бұрын

It helped or not?

@thor-bjornkack3569 Жыл бұрын

@@Acehub_ my problem got resolved by dry needle therapy and acupressure on the FCU muscle.

@Acehub_ Жыл бұрын

@@thor-bjornkack3569 can i cure it at home?

@thor-bjornkack3569 Жыл бұрын

@@Acehub_ acupressure is just grabbing the muscle and pinching it hard for like 20-30 seconds. Dy needling is best done by a professional. But I had FCU tendonitis not TFCC injury. Palpate the FCU and if it feels very stiff and tense it might be FCU tendonitis.

@sharonmitchel1377 Жыл бұрын

I’m glad to have found this. I have this pain and have noticed muscle weakness in my forearm. My rheumatologist ran an xray and told me I have arthritis there so not to do exercise that hurts. That wasn’t an acceptable answer! I’m going to try your method.

@pvmilk Жыл бұрын

wow, got a pain from tennis (backhand). This solves the issue instantly. Thank you. For a quick note, a bottle with the long neck would do also.

@davecasey4341 4 жыл бұрын

I think you've been watching me and my daily life. Everything you described about the left wrist and forearm is exactly what I experience every day. As an author, I spend 2 to 4 hours a day at the keyboard and I get that burning sensation up the outside of my left wrist and forearm. I am going to give this exercise a good try, but I do have to say, I also have massive, deforming arthritis throughout my body, especially in my hands and wrists. So, I'll have to use very light weights, but if it can give me even a small bit of relief from the pain, I'll be happy. I'll tell how bad it can get, even typing this one short paragraph, I'm beginning to feel the left wrist complaining.

@Uprighthealth 4 жыл бұрын

How does it feel to know we're watching you? :-)

@butterflypooo 4 жыл бұрын

I removed one of my pillows when sleeping and my posture improved in like a week!!! Thank u SOOOOOO MUCH ❤️❤️

@Uprighthealth 4 жыл бұрын

YOu're welcome!

@TruffulaSteve Жыл бұрын

Brother! Thank you!!! I guess my daily Ctrl+C/Ctrl+V routine got the best of me. I’m getting ready for my first archery elk hunt in a couple of weeks, and I’ve been reallly worried that I wasn’t going to be able to heal before then. Braces were actually making it worse. Doing these exercises with a sledgehammer gave me instant relief. I really appreciate it sir.

@Uprighthealth Ай бұрын

Nice!!! Those keyboard shortcuts can be KILLERS! Glad you got it sorted!

@agedretainer 8 ай бұрын

Thank you! really thank you. I have been suffering from the exact pain for months, no amount of gym work I've done have relieved the pain until I saw and tried your workout. Pain instantly gone after trying it out in the gym. Next day the pain was back, so i just simply did the same when it was gym time and it worked again. Today is my rest day and started having pain again so I just used my cast metal pan as a tool and pain gone. Will do this every workout to keep building and strengthening the muscles involved. I can also tell that my right hand does better than my left hand that has the pain which confirms that I have muscle issue on my left arm. I have a sedentary work, sitting and typing in front of laptop 9am-6pm plus hours of game time at nights. I thought my arm muscles should have been stronger from all that typing daily for hours but it seems like the opposite - can you explain why?

@CmonAndZumba 3 жыл бұрын

Yaaaaaas this was exactly what I needed- how ingenious... thank you so much for your help!

@Uprighthealth Ай бұрын

You're very welcome!

@danielcarnam6420 2 жыл бұрын

Excited to try these out! Wrists been popping and know they gonna start hurting soon. Thanks much

@frp1276 9 ай бұрын

Did it work out?

@AntoLeNice 2 жыл бұрын

That "hand grenade" thing is awesome, I'll have to build one!

@improvementTime10.3.17 Жыл бұрын

2:50 3:11 clicking loose senation on the outside bone whereas for me it happens on the inside so maybe im weak on the other end 3:33 all these helps stbalize his wrist 4:20 programming of this specifc execrse 5:03 cna try diff forearm rotation angles

@kumbackquatsta 4 жыл бұрын

video on shoulder impingement during overhead shoulder press, please

@RYFABGarage 10 күн бұрын

wow Thank you so much for this!!!

@llkalikrazell 17 күн бұрын

Thank you!

@joostvanherpen3138 Жыл бұрын

I have this injury for more than 10 years. And i realised since this year, i also use the same shortcut.

@patriciavarga4204 4 жыл бұрын

Thanks Matt!

@Uprighthealth 4 жыл бұрын

No problem!

@limitless1638 3 ай бұрын

god bless u bro , helped me a lot

@-_Blitz_- Жыл бұрын

I’ve had a pretty bad tfcc tear for about 2 years now, have been waiting for an ultrasound for 6 months and haven’t heard anything back lol, I’ll try out these excercises!

@fortnitechannel1134 4 ай бұрын

Cured? Or not

@-_Blitz_- 4 ай бұрын

@@fortnitechannel1134 It turned out to be a problem with one of my growth plates sealing on one bone in my arm, with the other growing (when I broke my arm a few years ago), creating one bone to be longer than the other. The doctors got it wrong back then but I’m having surgery to fix it in the next couple of months. The bones in my wrist and arm are grinding together

@craignourie8853 6 ай бұрын

my prob is exact same had it for the last few months seems related to keyboard im going to try some of your advice

@bongamin9287 2 жыл бұрын

Just one question: Have you experienced subluxation of the tendon on the wrist with this kind of pain? All the medical exams were negative and i'm asking this to see if this is link

@LiamApilado Жыл бұрын

Fantastic exercise

@SNAAAAAAAKE Жыл бұрын

Great video thank you. And nice Casio! I have it in silver😄👍

@Jason-bg7jc Жыл бұрын

Dude, thank you for this. Experienced almost instant relief.

@Uprighthealth Жыл бұрын

You're welcome!

@mimszanadunstedt441 2 ай бұрын

different resources say u need to do stretches before strengthens or it can make it worse.

@AD-jc9sj 21 күн бұрын

A bottle of wine works well then I treat myself to a bottle after 🤣

@briansim7343 3 жыл бұрын

If you have a grade 1 wrist sprain. How long does it take to heal and how do you do it?

@Limbaugh_ Жыл бұрын

Have you seen the tib bar? Have any designs for something like that for plate loaded wrist curls and wrist extensions?

@Uprighthealth Жыл бұрын

Tib bar is AWESOME. The grenade tool in this video is plate loaded.

@MrHistoryx 8 ай бұрын

what if wrist after done with the exercise?

@ninjaoftherift1620 25 күн бұрын

Im a computer engineering student and goalkeeper had a left wrist fracture, and when i crank my wrist i hear a popping sound, any idea why its not painful till i do it alot especially on my right 😊

@kumbackquatsta 4 жыл бұрын

can also use a sledgehammer of various head weights

@Uprighthealth 4 жыл бұрын

Only after smashing watermelons.

@joostvanherpen3138 Жыл бұрын

When you did pushups. Did you also had pain on the pinkside? I can not lift weights (and specailly not push ups) without pain on the pinkside. You have the same?

@themasculinehormone 2 жыл бұрын

This is the only way

@victorchz2490 Жыл бұрын

I hace the same problem, I got it by using the computer keyboard and mouse on my right wrist, it’s felt unstable and with pain every time I try to bend it and put weight on it doing things like push ups or pike push ups. I really want to learn the handstand so I hope this helps to relief that wrist clicking and pain

@fluffyrider9467 2 жыл бұрын

You could also use a pot with some water for a static hold

@Keepcool233 2 жыл бұрын

I developed same pain while playing tennis, I use a wrist splint now as I’m resting the muscles. I’m wondering if I can do these exercises now. Appreciate it

@davidsmith-nk3yc 10 ай бұрын

My Pt said do any motion or exercise you want but not anything that hurts. I would test the waters with these exercises-go slow and stop at any point you feel pain. I had to modify some of the exercises until the inflammation went down. I stopped playing Raquetball for 6 weeks. It hurt on certain shots and wrist movements.

@jackjax7921 Жыл бұрын

I have wrist pain when gripping, doing dips and pushups. Whats the cure? I also feel the nerves around my fingers.

@jlclodfelter 4 жыл бұрын

Did you have any confirmation that it was a TFCC tear? My doctor said he thinks I also have a TFCC tear but can't confirm it til I do an MRI. I don't really want to drop the cash for an MRI so I did a steroid shot and am wearing a brace (the shot didn't seem to do anything though). My concern with this video is that if it IS a tear, then wouldn't this ulnar motion potentially prevent the tear from healing?

@gregorygregory6347 3 жыл бұрын

If you have a TFCC tear my guess would be that these exercises would mess up your wrist even more. I also have a TFCC tear and am desperately seeking information on how to help it heal. What happened with yours? I'd really like to know how things turned out for you.

@jlclodfelter 3 жыл бұрын

@@gregorygregory6347 Hey there, Gregory! To be honest, I'm not really sure what happened with mine. I stopped wearing the brace and just learned to be gentle with the wrist. I believe the Lord healed it, as I have had no issues for months.

@gregorygregory6347 3 жыл бұрын

@@jlclodfelter That's awesome man, I'm glad to hear that! When did you originally injure yourself? And how long did it take until your wrist was feeling normal again?

@BobLoblaw1985 2 жыл бұрын

@@jlclodfelter why didn’t you ask the Lord in the first place instead of your doctor? What a stupid comment

@Uprighthealth Жыл бұрын

Don't get caught up in orthopedics and their MRIs. ATM: www.uprighthealth.com/blog/chronic-joint-pain-atm-theory

@iuric.valadao1067 Жыл бұрын

"I don't know how you spend your free time." I lift weight, and that's why I'm here in the first place lol Thanks :)

@sloth210983 2 жыл бұрын

My dude, you just fixed my left wrist overnight, wtf. I also feel a powerful urge to learn how to squat now .. damn you algorithm :)

@Uprighthealth 2 жыл бұрын

Wow! Glad the video worked :)

@Khelidube. 11 ай бұрын

can i do it the opposite way for inner wrist pain too?

@RobbothePanda 2 жыл бұрын

I've had this pain when the hand is under load for about 4 weeks, should I brace and rest it for a while before trying these?

@smca7271 Жыл бұрын

This worked within days for me...pain went😂

@tanvirmahatir8794 Жыл бұрын

My exams are 25 days away and I cant even move my right hand how can I do the exercise it hurts alot

@marlonjormungand7845 2 жыл бұрын

God i hope this helps i have had wrist pain for a year now almost never been able to do handstand training during the last 12 months. My ulna is a bit too long would you recommend doing surgery?

@armaanzaib2125 9 ай бұрын

Hey, don’t know if you’ll see this but what did you do?

@marlonjormungand7845 9 ай бұрын

@@armaanzaib2125 i didnt do surgery a hand surgeon told me that the success rate is not good and its a big intervention. I got a few cortison injections and stopped doing the stuff that hurt. Slowly got back to a point where i can do kickboxing and grappling. I can also do stuff with gymnasrics rings and barbells. Handstands though are a no go. Even push ups on the ground would be a problem in the long run although i could do them if i had to. Do you have the same problem?

@Iloveyounot 2 жыл бұрын

I just turned 50 and my arm started to hurt and now here I am... LOL

@jcorrect9950 3 жыл бұрын

If your wrist is inflamed would you do the exercises, ice, heat or both?

@justinlima2892 3 жыл бұрын

If your injury is new, use ice every 2 hours that day. After 24 hours or so use heat to promote more blood circulation, do that couple times a day(morning and night).

@kathrynparr442 4 жыл бұрын

What about for inner side of wrist and base of thumb?

@Uprighthealth 4 жыл бұрын

Good question! Added to idea queue!

@andreaswahlgren4327 2 жыл бұрын

believe I have a TFCC. It hurts right under the pinkie like the TFCC do. It only hurts when I fully extend/stretch it vertically and horizontally. Do u think that means it's a self-fix or should I see a doctor. It have been hurting the same for 3 weeks now. I tiny but improvement I would say.

@kimmsai3498 Жыл бұрын

I have same wrist pain on pinky side left hand how did u fix please suggest …thanks

@andreaswahlgren4327 Жыл бұрын

@@kimmsai3498 hello, I went to a doctor and he said I didnt need surgery. Now after a year ish it feels way better.I have done some rehab exercises but nothing major. For me time was the best medicine. I can still feel it sometimes when I for example do pushups. Its not pain but I feel it. Sounds weird lol. If you have some specific question just ask :)

@mrdiegoacarrizales 4 жыл бұрын

LIKE x 3 homie. THIS IS WHAT'S UP!!!!

@Uprighthealth 4 жыл бұрын

😃

@zixer109 Жыл бұрын

Does the spot aches when u perform bicep curls?

@fleezyouttahere7087 Ай бұрын

@@zixer109 mine does, it’s actually the reason why my ulnar hurts

@butterflypooo 4 жыл бұрын

My right wrist and right elbow has been hurting the last 2 months but it doesn’t seem at all related to computer use. My right hand also gets colder in the winter than my left. Weird?

@Uprighthealth 4 жыл бұрын

Not weird at all. Probably want to check that right shoulder and if your rib cage is held in rotation.

@COZAASYx93 4 жыл бұрын

Maybe nerve inpingement? I had an ulnar fracture and tfcc tear and that came along with it.

@canefan17 4 жыл бұрын

Do you still find that this helped your ulnar wrist issues (tfcc or ecu)

@damiancm8794 2 жыл бұрын

Hey, I just recently found out I have an asymptotic form of mid-carpal instability (only found out because I strained/pushed my left wrist's payload to far) Was wondering if you think these exercises would be useful for me or not?

@samdiab4193 2 жыл бұрын

Youre a boss and f*** all the joint/ligament doctors out there that only offer surgery/casts/injections! Question though- I do this with resistance band. Would it be helpful and necessary to balance with the opposite direction closer to thumb?

@Vitorgava Жыл бұрын

Happened to me playing football, I’m a goalkeeper, it bothers me, it snaps only and when I turn my wrist towards my pinky side and when I extend my arm, any other movement doesn’t cause it to snap and I can’t save a shot as the sudden movement will cause pain to the wrist making it tender and not allowing me to play on My X-ray came back as no bone injury, I’ve seen a chiropractor, done shockwaves and lastly he recommended an injection which i refused to. Physio went against everything the chiro said and said I should take it easy on it and do strengthening exercises. Anyone here have the same problem? This is driving me crazy!

@kareemkhan5394 3 ай бұрын

Hey! Just wanted to check in and see how your recovery is going? I have the same problem and injured my wrist while goal keeping.

@sammanpro 2 жыл бұрын

I got same pain in my left arm while doing Tuck planche, is it TFCC tear? It is since 4 months 😢

@meer8415 Жыл бұрын

Hey man, did u ever heal, fallen into depression here, was 200pounds-gotten into bodybuilding, and it’s been 12 weeks since I stopped lifting to allow my wrist to heal- (lost major gains) also used the wrist widget, but it’s still not healed ;(.

@sammanpro Жыл бұрын

@@meer8415 after some months I Consistently Iced it wear Wrist strap (whatever it is) and after 1-2 weeks.. I consistently Used Warm Water, I putted my Wrist and Forearm in warm water daily and done some streching (rehab) got bored And Quit ... And It Healed 95% no major pain Only I feel pain When I use Pronation while Arm Wrestling but even I got pain it stays only for few days max to max few weeks (very light pain in TFCC) and recovers... And I fall on Road putting pressure on my another arm's wrist few Months ago and this arm's wrist still have pain This is also in TFCC but it feels little different..bcoz I can Do Tuck Planche .. Curls etc.. Anything which require less Rotational motion of wrist and forearm.

@ByeByeBS 7 ай бұрын

If you don't have the materials to make the 'hand grenade', simply get a sledge hammer! Same idea: a weight on the end of a handle.

@Uprighthealth Ай бұрын

Broom sticks work too

@dennisrodman3327 2 жыл бұрын

DOES IT HELP WHEN MY ULNAR WRIST PAIN COMES FROM LIFTING WEIGHTS?

@dennisrodman3327 2 жыл бұрын

I mean I get this injury at the gym

@phongstreetworkout4426 5 ай бұрын

@@dennisrodman3327 have you fix it

@gnom4530 11 ай бұрын

Got this from chooping wood

@igotsickieatlight 2 жыл бұрын

my wrists are itchy and tickle like crazy 😭

@connordavis4766 2 жыл бұрын

Thank you for presenting a solution that isn't basically "just don't use your computer all the time LOL"

@sulezraz Жыл бұрын

4:57

@mukulkhola4566 3 жыл бұрын

Wrist pain from last 1 year..xray as well as mRi done all reports are normal but ulnar side still hurts 😭😭

@JordyC1993 2 жыл бұрын

You need an MRI with contrast dye or a 3T MRI. It won't show up on normal MRI if it's TFCC.

@ovipaw Жыл бұрын

Is your wrist pain gone?

@doctorpete1 2 ай бұрын

He must have been a plumber to come up with all that piping?

@sollyxdoomyx7905 Жыл бұрын

Me : trying to do push ups... i cant because the nerve on my ulnar region hurts .. Also Me : trying pull ups doesnt even hurt like wtf?

@one2threechristhatsme901 11 ай бұрын

Is this for people with a TFCC Tear? Because it has a question mark in the title... I tried the exercise and had like a snapping on the outside of the wrist (not every time, but a few reps). Is this "normal"? or a sign to stop?

@sanjukanrar3611 9 ай бұрын

Yes mine also snapping