TFCC Rehabilitation Exercises

Slowly open and close your fist. No wrist movement. If fist-making causes wrist pain, stop at partial closure.

Move through 5 positions: straight, hook fist, full fist, tabletop, straight fist. Hold each for 3 seconds. Prevents tendon adhesions during immobilization.

Gentle circles forward and backward. Lean over slightly for pendulum swings. Prevents frozen shoulder from guarding.

Full range elbow bends. Keep the wrist brace on. Can add light weight (0.5-1 kg) if pain-free.

Rest forearm on table, palm down. Slowly bend wrist up and down through pain-free range. Do not force end-range. Use the other hand to gently assist if needed.

Forearm on table, thumb up (handshake position). Tilt wrist toward thumb (radial) then toward pinky (ulnar). Go slowly through pain-free range.

Elbow tucked at side, 90-degree bend. Slowly turn palm up (supination) then palm down (pronation). This is the most TFCC-sensitive movement -- go very gently.

Mimics throwing a dart: radial extension to ulnar flexion in a diagonal. This is the wrist's most natural movement pattern and the safest for TFCC. Start unloaded.

Place palm against underside of table. Push up gently (30% effort). Hold 10 seconds. The wrist should not move -- pure isometric contraction.

Place back of hand against underside of table. Push up gently (30% effort). Hold 10 seconds. No movement at the wrist.

Thumb side of fist against a wall. Push toward the wall without moving. Hold 10 seconds.

Pinky side of fist against a wall. Push toward the wall without moving. Hold 10 seconds. Be extra gentle -- this direction directly loads the TFCC.

Hold a door handle or have someone resist. Try to turn palm down against resistance without actual movement. 30% effort.

Same setup as pronation but try to turn palm up against resistance. No movement. 30% effort.

Forearm pronated, wrist in slight extension. Extend and ulnarly deviate the wrist against light resistance (rubber band). The ECU is a key dynamic TFCC stabilizer.

Elbow at 90 degrees, forearm neutral. Pronate against light resistance (rubber band around hand). Focus on the deep forearm muscle near the wrist, not the upper forearm.

Start with the softest putty (tan/yellow). Full hand squeeze, hold 5 seconds. Progress through putty colors as strength improves. Should be effortful but not painful.

Forearm on bench, wrist hanging off edge. Curl dumbbell up (palm-up grip). Start at 1 kg, increase by 0.5 kg when you can do 3x15 pain-free.

Same position but palm-down. Extend wrist upward. Use lighter weight than flexion curls (typically 50-60% of flexion weight).

Hold a hammer or weight with uneven distribution. Slowly rotate forearm palm-up to palm-down. Start with grip near the weighted end (easier) and gradually move to the handle end (harder).

Use the other hand to lift the weight up (concentric), then slowly lower with the injured hand (eccentric, 3-4 second count). Eccentric training is excellent for tendon conditioning.

Stand arm's length from wall. Push-up motion against the wall. This is the first step in reintroducing axial load. Should feel comfortable before progressing.

Hands on a sturdy table or counter. Same push-up motion but more load than wall. Intermediate step between wall and floor.

Standard push-up position but from knees. Significant wrist load. Only attempt when table push-ups are completely pain-free. Use push-up handles if wrist extension is uncomfortable.

Balance a light ball on the back of your hand. Do slow wrist circles on an unstable surface (folded towel). These exercises retrain the brain-wrist connection that's disrupted after injury.

Standard push-ups from toes. Start with partial ROM if needed. Progress to full depth. If wrist extension bothers you, use push-up handles or hex dumbbells for a neutral wrist position.

Start at 60-70% of pre-injury 1RM. Increase 5% per week. WristWidget recommended. Wrist wraps optional for extra support. Neutral grip dumbbell press is a gentler alternative.

Step 1: Dead hangs (10-30 seconds). Step 2: Eccentric-only (jump up, lower slowly). Step 3: Band-assisted. Step 4: Full pull-ups. Neutral grip bar reduces TFCC stress.

Start with trap bar (neutral grip). Progress to conventional with lifting straps if grip is limiting. Straps reduce grip demand and protect the TFCC. Hook grip is NOT recommended during recovery.