wrist pain fix in 4 minutes | Physiotherapy

Instagram: @ physio_evangelist

Physio work place: REGEN PHYSIO AND SPORTS REHAB, ask for an appointment with me, Justin Yee.

- customized kombucha to your health goals, only in Klang valley for now.

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

[mmsanrio]

Awesome info! This is exactly what I’m dealing with. Thanks!

[boki]

You video is so helpful I will tell my wife as she is experiencing it right now which she worries a lot.
Thank you such big help.

[artemp]

Neat video! A similar video from before helped me immensely. Keep up the good work!

[barryirlandi]

Great video... Editing and information was perfect

[kelepea]

I have a lollipop wrist and suffer from the symptoms you mentioned. Have been looking around for a fix and chanced upon your channel. Thanks for uploading these videos, it made me feel better!!

[chicagojoe]

I enjoy your videos. Thank you for the content. Please do a video on ankles.

[MayankKumar-uylh]

Thanks a lot .It totally relieved my wrist pain which I had for more than a year.

[danhle]

Hi. I'm Danh from Viet Nam, my wrist got hurt a couple week ago after typing long hours. After trying the massage and the stick exercise my wrists got much better, thank you for your good work sir. I wish every day is a good day for you.

[james]

I did the "chair challenge" 5 months ago, which simply means that you grab a chair by the leg, lift it and hold it keeping your arm straight and horizontal. I practiced it for about 20 minutes until I succeeded, it was pretty heavy wooden chair and put A LOT of pressure to the wrist obviously. 5-6 days after that my wrist started to hurt when twisting it and has been hurting ever since haha, but getting better. Feeling OK when pressing a barbell, but boxing and hitting a heavybag hurts a bit. Gotta start doing some rehab excercises I guess.

[charlielopez]

Can you do a video on ankle movement next!? That would be awesome

[wallyworld]

From my experience you have one of the best forms of therapy that I have sound on YouTube. I didn't see on your playlist anyting associated with tennis elbow. Could you possibly do a video on curing tennis elbow thank you and God bless you young man

[HIRRAkajhan]

That's good information based Video

[MomtoMrOreo]

Thank you for tips, fractured wrist but ulnar side still aches almost 4 weeks after surgery with plate. Will slowly work in the exercises.

[ChasmChaos]

Your videos are awesome. Could you do one on supraspinatus tendinosis?

[plexusphysiotherapyhk]

nice! differentiating tendonopathy and TFCC is also important 👍🏿

[stephbush-brown]

Thank you so much! This is exactly where I have pain and how I hurt myself (ulnar deviation with flexion!) You are the best!

[AshrielBrian]

pls help my elbows physio evangelist, you're my only hope

[seanwang]

Thanks a lot. I'm having this wrist pain. Saw your TFCC and did a self-test and noticed that wasn't the case. Then this video described exactly what I'm dealing with. Good to know there is a healing period because I was worried about this for a long term pain. Quick question: does arthritis cream (diclofenac sodium) help?

[niamor]

Thanks a lot for your video!
I'm a climber and I'm having sharp pain in the ulnar region when I flex my wrist (if I try to stretch my palm downwards my elbow, like if I want to show off my forearm muscles, it's very painful). I tried the program you are describing in your video, now I can do push ups pain free. However the sharp pain remains and I can only climb in a very limited way. I assume the injury come from repetitive hard moves on some weird slopers/sidepulls.
In your opinion, what should be the next step?
THANKS!

[le_gentil_lion]

this is what I needed the most these days. Thank you so much!