Gym Guide: Training with a TFCC Tear

You don't have to stop training. You just have to train smarter.

Losing your gym routine during injury recovery is mentally brutal. The good news: most of your training can continue with modifications. This guide gives you TFCC-safe alternatives for every body part, organized by recovery phase.

4 Universal Principles

Always warm up the wrist for 5 minutes before training (gentle ROM circles, finger movements)
Wear your WristWidget for all pressing and pulling movements
If an exercise causes wrist pain above 2/10, swap it for an alternative
Machines and cables are your best friends during recovery -- they control the load path

Arms (Biceps & Triceps)

Bicep curls require supination and grip; tricep work involves wrist extension and pressing. Both directly load the TFCC.

Phase	Recommended	Avoid
Weeks 2-6	Hammer curls (neutral grip, no supination) Cable rope pushdowns (neutral grip) Machine preacher curl Machine tricep extension	Barbell curls (forced supination) Skull crushers (wrist extension under load) Dips (full bodyweight on wrists)
Weeks 6-12	All above + EZ bar curls (angled grip reduces wrist stress) Cable overhead tricep extension Incline dumbbell curls (light weight) Close-grip bench with wrist wraps	Heavy barbell curls with full supination Weighted dips (too much wrist load)
Month 3+	All exercises gradually reintroduced Barbell curls at moderate weight Dips with careful wrist positioning	Avoid maximal wrist loading without warm-up

Pro Tip

Neutral grip (hammer position) is always the safest for TFCC. Use EZ bars over straight bars. Lifting straps help if grip is limiting.

Essential Equipment

WristWidget

A specialized TFCC brace that provides DRUJ compression. The single most recommended piece of equipment across TFCC recovery forums and clinical literature.

Lifting Straps

Reduce grip demand for pulling exercises (rows, pulldowns, deadlifts). Essential during Phases 2-4.

Wrist Wraps

Provide compression and support during pressing movements. Use for bench press and overhead work.

Push-Up Handles / Hex Dumbbells

Keep the wrist in neutral position during push-ups instead of full extension. A small change that makes a big difference.

Therapy Putty Set

Graded resistance putty for progressive grip training. Start with the softest color and progress as strength improves.

EZ Curl Bar

The angled grip reduces wrist supination and extension stress compared to a straight bar. Use for curls and skull crushers.

View Rehab Exercises