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Physio work place: REGEN PHYSIO AND SPORTS REHAB, ask for an appointment with me, Justin Yee.
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In this Video we will be treating pain in this area of your wrist, flexor carpi ulnaris tendinopathy. And you are bed.
Flexor carpi ulnaris tendinopathies that i've seen are from pulling on pinches, side pulls or slopers repetitively, or badminton players who smash. However tendinopathies usually occur when you take a break then get back to the exact same intensity as before the break, or just by increasing intensity of your activity very quickly. So so bed.
They usually point to this point here, the insertion of the flexor carpi ulnaris tendon. Sometimes the pain or tingling travels slightly upwards to the pinky side of the palm.
They will usually feel pain and stiffness when waking up in the morning, but then gets better throughout the day. It is usually painful when warming up but then gets better during the activity like rock climbing, but then it hurts the moment they rest or stop doing the sport or activity. Very bed.
For example, a patient of mine, who felt the pain when warming up for climbing, then didn't feel the pain at all when climbing, but then the second he came down from the climb, or rested on the wall, his hand would start to shake, and there would be a sharp ache in this point, sometimes radiating upwards to this part. However, it sometimes feels weaker than normal. Youre so bed.
Treatment will start in phases. We will first start with a nice and gentle cross friction massage in a lengthened position, if it is too sore, you can apply some ice. Do this every morning for a few days. You can also put your wrist in a brace or tape it like this, so that the tendon is allowed to heal, do this for a couple of weeks.
Once or twice a day you can take the brace or tape off to do rehab exercises. I want you to start with a closed chain exercise. In this position slowly rock your body forward and towards the pinky side. Pressing your pinky side of the palm into the floor, keeping your elbows straight and pressure your fingers and wrist into the floor. Hold for 10 seconds, come back, 5 sets of 30-40 second holds.
Then you can progress to an open chain exercise. Take a pole or a broomstick, hold the lighter end, it should feel like 70% effort, hold for 10 seconds, 3-5 sets.
Slowly lower it down. Repeat daily, but if it feels more than 3/10 soreness then rest, do it the next day and decrease intensity slightly.
Once your pain gets noticeably less in the mornings, you can start doing exercises that involve the entire kinetic chain. We can do tricep pulldowns with a wrist ulnar deviation, kettlebell or dumbbell presses with ulnar eccentrics.
After a week of these you can progress to push ups, pull ups if pain allows and then some power pushups pressing up fast, and absorbing the landing.
It might take about 6-8 weeks to heal but after about 2 weeks rest you can start gradually going back to your sport but avoiding pain and not playing at 100% intensity.
Try this program out and let me know how it goes, I would love to hear from you. You can also message me on instagram @physio_evangelist