i just recently noticed that i hurt my wrist, it seems to be this, where can i get a glove for these excercises? would i need to get one from physical therapy?
You couold contact your local DME / medical supply store and ask them to order it for you from the manufacturer at flextend.om or do a local Google search for Flextend Orthotic Glove.
Hi, I'm 16 and i have the same problem, my wrists are very unstable and they are popping while I'm doing knuckle pushups, i don't have any serious pain tho. I started training with hand grippers, dumbbell curls and now I added your exercises too. Is there any chance of fully recovering and developing stabilized wrists for bare knuckle punching?
@HACKSTOCK32 i have the same problem in my wrist and when i do pull ups and stuff i feel slight pain but the instbility of my joint scares me.and i had 2 drop my training cuz of it.
I changed my pull-up hand position and no longer perform over or under hand pull-ups, but instead, perform them in a neutral hand position. This eliminates the severe angle you create when you completely supinate or pronate the hand/wrist and then apply a lot of weight...Not implying you are heavy! :>) The squat rack I used has overhead pull-up handles that rotate 360-degrees but also move so that you can change the grip-width. I've had no problems since using these.
Note: I am supplying this answer to your guardian due to the fact you are 16. Continue working on finger and wrist extensions for 3-months and then slowly work into the bag work with gloves. Each week, add a little more time and resistance and your wrists will gain a tremendous amount of stability. Anything worth doing right takes time, and in a matter of months you will see a big difference in your hand / wrist strength.
Thank you for your reply. Will doing finger extensions using a rubber band instead of flextend work for me? and if not, can the 40$ version of flextend from repetitive-strain . com help me with my problem?
No, rubber bands only allows full motion at the base MP joint and only partial motion at the PIP joint or the band comes off. Yes, the lower cost unit will work just fine and it makes a huge difference in the rate of recovery. Some people rig up their own contraptions to save money, which I don't blame them for trying, but I've tried them all and nothing compares with the effectiveness of " doing it right the first time" and with something that has been tried and proven.
I've been looking for some exercises and will definitely try these! I have pain on the ulna side in the wrist that came on from either single-arm, dumbbell preacher curls or bench press (those are the only exercises that hurt it now). Some pain turning doorknobs too. It had gone away from laying off it for a while, but suddenly came back after preacher curls again. I'm guessing it's TFCC injury, though not on a disabling level. Hope these help that kind of injury too.
Sorry for taking so long! Bannertherapy, painreliever, enablemart and repetitive-strain. These are all .com's. Or you can do a search on Google for “Flextend – Restore”. It is simple to use, the reason why it has such high patient compliance in the clinics.
i injured my wrist punching some body( they deserved it) bout two years ago. to this day i have great pain when ever i apply pressure to my flat palm( ie: push up). the ER said nothing was wrong with it at the time. can sombody shed a little light on this for me?...........please?
Pain in the back of the wrist/hand is very common when people are suffering from a general weakness in the finger and wrist extensor muscles. Weak muscles are often "long" muscles (too long) so when the wrist is hyperextended the extensor tendons do not slide out of the way due to their laxity, and thus become impinged by the CMC joint, resulting in a lot of pain in the back of the hand. Increasing the finger and wrist extensor strength usually eliminates the symptoms quickly.
@19or50 I would definitely look at finding a chiropractor for adjustments FIRST. I prefer chiros who are are also into holistic health ... its all connected
Thanks for your comment. Adjustments are fine, but not repeated adjustments. If something needs to constantly be forced back into place, there is a reason for it and that is that either muscles on one side of the joint are too tight and pulling it out of place or the muscles on the opposing side are too weak to hold it in place. Either way, the muscle imbalance needs to be corrected to eliminate the underlying cause, as repeated adjustments are only treating the symptoms.
hello, i would really like to say your video is very helpful.
i am 24 years old and i tore my TFCC 4 years ago and on and off over the ears it comes back to haunt me as it doesnt really heal like bad clicking at ulnar in pronate and supl and it goes sore time to time. l. May i ask is this the same injury as this? will these exercises helps? thanks a lot!
You need to either have the surgery to correct it, or focus on creating stability in the wrist joint by strengthening the stabilizing muscles. This should help to increase range of motion and reduce pain levels.
@URehab thanks! i am not intending to have surgery as i dont like the chances of opening it up even if its just arthroscopic. Will these exercises be applicable to TFCC tear too? and will they aid pronation and suplimation strenght? I am very towards strenghtening the stabalizing muscles. thanks a lot and appreciated:)
(CONTINUED)...around my ulnar collateral ligament. i was wondering if it could be a strain or some sort of aggravation of the ligament or "triangular meniscus"?
PS there arent many search results for "triangular meniscus", so if you google image search "ulnar collateral ligament human hand anatomy", there will be a picture right side area of the results displaying an upside-down hand and a close up of the ligament. its from "patientedlibrary. com"
#1: Make sure that when you are doing push-ups, bench press, etc. that you don't have your hands too close as you are putting a large amount of weight on the ulnar side of the joint while in extreme angulations, which can result in partial/complete tears of tendons/ligaments. Stop the hammer exercises for a while and see how you feel as the ulnar deviators are usually very strong anyway due to do the overuse of the finger/wrist flexors which pull the hand into ulnar deviation.
#2: Stay away from extreme resistance on the wrist while performing either supination or pronation as again, this too puts a tremendous amount of strain on the ulnar collateral ligament. What happens is if the ulnar collateral ligament is torn at all, the wrist is highly unstable. So when you continue to stress it, other ligaments in the hand/wrist are subject to increased stress and may result in further tears. The best bet is an MRI to see what is going on. Keep me posted.
#3: For example: I just injured my hand again, striking. I found that because my ulnar collateral ligament is detached, I have no wrist stability, thus when hitting an object, the wrist folded, and the hand followed due to instability at the wrist. So now I have another torn ligament at the fourth carpal metacarpal (CMC) / Hamate joint, with my Hook of Hamate/Hamate protruding posterior and proximal. The key here is the domino effect that occurs when one injury is not corrected.
today i have started to have some frequent discomfort around the area of the ulnar collateral ligament and "triangular meniscus" on the outer side of my wrists. During my weight lifting workouts I perform several wrist exercises, including a variation of what i think are called "hammer curls", that target the flexor carpi ulnaris, i believe. I also do plenty of pronated push ups. these appear to put strain on this area. i am currently experiencing a slight, almost burning pain NEXT COMMENT ^^
@URehab I've learned to hate the name Ulnar collateral Ligament I hurt it last year and it took 5 months to heal. Last week I woke up and it was really sore, it seemed to have been damaged overnight. I do MMA and weight lifting so I've had to put those hold on which is extremely annoying because all my hard work is going to waste. I just wanted to know is it ok to do some weight lifting if my wrist doesn't hurt while doing it? or should I just focus on rehab exercises? Great video by the way
Stay away from wrist rotation against resistance as this only seems to irritate / inflame the injury, but you can certainly lift weights, just learn to adjust your hand position and angles to avoid further irritation. I continue to lift 4-5 days a week and train MMA about 4 hours a week and am just really aware of my positioning and avoid certain exercises that bother it. Don't let your hard work go to waste and do what you can do through a pain-free range-of-motion (ROM).
Strengthening the muscles around the wrist joint help to reduce the laxity in the joint and help stabilize it. The palm-down position is the most comfortable for performing the exercises as it does not irritate the wrist, and the strengthening effects seem much greater.
@URehab i have the exact same ulnar injury in my wrist and i got it in the same method u did.the pain is not there at all unless i try 2 lift something heavy while my hand is in a certain angle.the bone still bulges slightly and i was wondering can i return 2 full function of my wrist or will i need surgery.
I've kept it under control with pure finger and wrist extension exercises in the palm-down position. To actually fix it, you would need surgery, but I have not done this as the success rate is quite poor according to my physician, and many have additional issues post-surgery. If I can reduce my level of pain and maintain function without surgery, that is the way I will always go.
Thanks god! My left wrist is a lot weaker and it feels like I'm going to break when I do biceps, I hope this will help me strengthen my wrist so I can start progressing on my biceps again! :)
It doesn't. You have to either have surgery to repair it, or do these exercises to help stabilize the joint by increasing the muscle mass around it. The exercises have really helped reduce the irritation of my wrist by about 80%, but if I slack for a couple of weeks, it really starts to bother me again. I don't want to have the surgery as I lift so much weight that the repair will not hold.
i just recently noticed that i hurt my wrist, it seems to be this, where can i get a glove for these excercises? would i need to get one from physical therapy?
whosScotty 3 months ago
@whosScotty
You couold contact your local DME / medical supply store and ask them to order it for you from the manufacturer at flextend.om or do a local Google search for Flextend Orthotic Glove.
URehab 3 months ago
Hi, I'm 16 and i have the same problem, my wrists are very unstable and they are popping while I'm doing knuckle pushups, i don't have any serious pain tho. I started training with hand grippers, dumbbell curls and now I added your exercises too. Is there any chance of fully recovering and developing stabilized wrists for bare knuckle punching?
HACKSTOCK32 6 months ago
@HACKSTOCK32 i have the same problem in my wrist and when i do pull ups and stuff i feel slight pain but the instbility of my joint scares me.and i had 2 drop my training cuz of it.
LilBlitz116 5 months ago
@LilBlitz116
I changed my pull-up hand position and no longer perform over or under hand pull-ups, but instead, perform them in a neutral hand position. This eliminates the severe angle you create when you completely supinate or pronate the hand/wrist and then apply a lot of weight...Not implying you are heavy! :>) The squat rack I used has overhead pull-up handles that rotate 360-degrees but also move so that you can change the grip-width. I've had no problems since using these.
URehab 5 months ago
@HACKSTOCK32
Note: I am supplying this answer to your guardian due to the fact you are 16. Continue working on finger and wrist extensions for 3-months and then slowly work into the bag work with gloves. Each week, add a little more time and resistance and your wrists will gain a tremendous amount of stability. Anything worth doing right takes time, and in a matter of months you will see a big difference in your hand / wrist strength.
URehab 5 months ago
@URehab
Thank you for your reply. Will doing finger extensions using a rubber band instead of flextend work for me? and if not, can the 40$ version of flextend from repetitive-strain . com help me with my problem?
HACKSTOCK32 5 months ago
@HACKSTOCK32
No, rubber bands only allows full motion at the base MP joint and only partial motion at the PIP joint or the band comes off. Yes, the lower cost unit will work just fine and it makes a huge difference in the rate of recovery. Some people rig up their own contraptions to save money, which I don't blame them for trying, but I've tried them all and nothing compares with the effectiveness of " doing it right the first time" and with something that has been tried and proven.
URehab 5 months ago
I've been looking for some exercises and will definitely try these! I have pain on the ulna side in the wrist that came on from either single-arm, dumbbell preacher curls or bench press (those are the only exercises that hurt it now). Some pain turning doorknobs too. It had gone away from laying off it for a while, but suddenly came back after preacher curls again. I'm guessing it's TFCC injury, though not on a disabling level. Hope these help that kind of injury too.
shanc25 8 months ago
@shanc25
Let us know how the exercises are working for you.
URehab 8 months ago
Good luck and keep me posted on your progress!
URehab 8 months ago
@URehab where did you get that glove? I have the same injury you do and I have had it for a few years now. Could you tell me where you got the glove?
Thanks
jmikejapan 8 months ago
@jmikejapan
Sorry for taking so long! Bannertherapy, painreliever, enablemart and repetitive-strain. These are all .com's. Or you can do a search on Google for “Flextend – Restore”. It is simple to use, the reason why it has such high patient compliance in the clinics.
URehab 8 months ago
i injured my wrist punching some body( they deserved it) bout two years ago. to this day i have great pain when ever i apply pressure to my flat palm( ie: push up). the ER said nothing was wrong with it at the time. can sombody shed a little light on this for me?...........please?
19or50 9 months ago
@19or50
Where is the pain located, on the back of the hand?
URehab 9 months ago
@URehab the pain is in my right wrist. i dare not even try a push up flat palmed. on my nuckels is fine.
19or50 9 months ago
@19or50
Pain in the back of the wrist/hand is very common when people are suffering from a general weakness in the finger and wrist extensor muscles. Weak muscles are often "long" muscles (too long) so when the wrist is hyperextended the extensor tendons do not slide out of the way due to their laxity, and thus become impinged by the CMC joint, resulting in a lot of pain in the back of the hand. Increasing the finger and wrist extensor strength usually eliminates the symptoms quickly.
URehab 8 months ago
@URehab thank you so much. you are awsome. i will have to find out how to do that
19or50 8 months ago
@19or50 I would definitely look at finding a chiropractor for adjustments FIRST. I prefer chiros who are are also into holistic health ... its all connected
lovsoup 6 months ago
@lovsoup
Thanks for your comment. Adjustments are fine, but not repeated adjustments. If something needs to constantly be forced back into place, there is a reason for it and that is that either muscles on one side of the joint are too tight and pulling it out of place or the muscles on the opposing side are too weak to hold it in place. Either way, the muscle imbalance needs to be corrected to eliminate the underlying cause, as repeated adjustments are only treating the symptoms.
URehab 6 months ago
hello, i would really like to say your video is very helpful.
i am 24 years old and i tore my TFCC 4 years ago and on and off over the ears it comes back to haunt me as it doesnt really heal like bad clicking at ulnar in pronate and supl and it goes sore time to time. l. May i ask is this the same injury as this? will these exercises helps? thanks a lot!
snoozymoo 9 months ago
@snoozymoo
You need to either have the surgery to correct it, or focus on creating stability in the wrist joint by strengthening the stabilizing muscles. This should help to increase range of motion and reduce pain levels.
URehab 9 months ago
@URehab thanks! i am not intending to have surgery as i dont like the chances of opening it up even if its just arthroscopic. Will these exercises be applicable to TFCC tear too? and will they aid pronation and suplimation strenght? I am very towards strenghtening the stabalizing muscles. thanks a lot and appreciated:)
snoozymoo 9 months ago
@snoozymoo
These exercises should help in the same manner as for the ulnar collateral ligament tear. Good luck!
URehab 9 months ago
(CONTINUED)...around my ulnar collateral ligament. i was wondering if it could be a strain or some sort of aggravation of the ligament or "triangular meniscus"?
PS there arent many search results for "triangular meniscus", so if you google image search "ulnar collateral ligament human hand anatomy", there will be a picture right side area of the results displaying an upside-down hand and a close up of the ligament. its from "patientedlibrary. com"
OleScrubby 9 months ago
@OleScrubby
#1: Make sure that when you are doing push-ups, bench press, etc. that you don't have your hands too close as you are putting a large amount of weight on the ulnar side of the joint while in extreme angulations, which can result in partial/complete tears of tendons/ligaments. Stop the hammer exercises for a while and see how you feel as the ulnar deviators are usually very strong anyway due to do the overuse of the finger/wrist flexors which pull the hand into ulnar deviation.
URehab 9 months ago
@OleScrubby
#2: Stay away from extreme resistance on the wrist while performing either supination or pronation as again, this too puts a tremendous amount of strain on the ulnar collateral ligament. What happens is if the ulnar collateral ligament is torn at all, the wrist is highly unstable. So when you continue to stress it, other ligaments in the hand/wrist are subject to increased stress and may result in further tears. The best bet is an MRI to see what is going on. Keep me posted.
URehab 9 months ago
@OleScrubby
#3: For example: I just injured my hand again, striking. I found that because my ulnar collateral ligament is detached, I have no wrist stability, thus when hitting an object, the wrist folded, and the hand followed due to instability at the wrist. So now I have another torn ligament at the fourth carpal metacarpal (CMC) / Hamate joint, with my Hook of Hamate/Hamate protruding posterior and proximal. The key here is the domino effect that occurs when one injury is not corrected.
URehab 9 months ago
today i have started to have some frequent discomfort around the area of the ulnar collateral ligament and "triangular meniscus" on the outer side of my wrists. During my weight lifting workouts I perform several wrist exercises, including a variation of what i think are called "hammer curls", that target the flexor carpi ulnaris, i believe. I also do plenty of pronated push ups. these appear to put strain on this area. i am currently experiencing a slight, almost burning pain NEXT COMMENT ^^
OleScrubby 9 months ago
@URehab I've learned to hate the name Ulnar collateral Ligament I hurt it last year and it took 5 months to heal. Last week I woke up and it was really sore, it seemed to have been damaged overnight. I do MMA and weight lifting so I've had to put those hold on which is extremely annoying because all my hard work is going to waste. I just wanted to know is it ok to do some weight lifting if my wrist doesn't hurt while doing it? or should I just focus on rehab exercises? Great video by the way
Dimethyltripper 10 months ago
@Dimethyltripper
Stay away from wrist rotation against resistance as this only seems to irritate / inflame the injury, but you can certainly lift weights, just learn to adjust your hand position and angles to avoid further irritation. I continue to lift 4-5 days a week and train MMA about 4 hours a week and am just really aware of my positioning and avoid certain exercises that bother it. Don't let your hard work go to waste and do what you can do through a pain-free range-of-motion (ROM).
URehab 10 months ago
@URehab Good advice, thank you.
Dimethyltripper 10 months ago
can't punch or throw anything or do press ups with my right wrist, will give these exercises a try . will let you know how it goes.
jj4352jj 10 months ago
@jj4352jj
Are you suffering from an ulnar collateral ligament tear or some other type of injury to the wrist?
URehab 10 months ago
after watching your videos it sounds like the same thing. not on the same scale i would say
jj4352jj 10 months ago
@jj4352jj
Strengthening the muscles around the wrist joint help to reduce the laxity in the joint and help stabilize it. The palm-down position is the most comfortable for performing the exercises as it does not irritate the wrist, and the strengthening effects seem much greater.
URehab 10 months ago
@URehab i have the exact same ulnar injury in my wrist and i got it in the same method u did.the pain is not there at all unless i try 2 lift something heavy while my hand is in a certain angle.the bone still bulges slightly and i was wondering can i return 2 full function of my wrist or will i need surgery.
LilBlitz116 10 months ago
@LilBlitz116
I've kept it under control with pure finger and wrist extension exercises in the palm-down position. To actually fix it, you would need surgery, but I have not done this as the success rate is quite poor according to my physician, and many have additional issues post-surgery. If I can reduce my level of pain and maintain function without surgery, that is the way I will always go.
URehab 10 months ago
Thanks god! My left wrist is a lot weaker and it feels like I'm going to break when I do biceps, I hope this will help me strengthen my wrist so I can start progressing on my biceps again! :)
Nils3OWN 11 months ago
thank you very much!
i don't want surgery either, i hope it's just over stretch ligament not torn.
very helpful vid, my wrist feels better now.
invisibleman531 11 months ago
@invisibleman531
Keep up the exercises!
URehab 11 months ago
It doesn't. You have to either have surgery to repair it, or do these exercises to help stabilize the joint by increasing the muscle mass around it. The exercises have really helped reduce the irritation of my wrist by about 80%, but if I slack for a couple of weeks, it really starts to bother me again. I don't want to have the surgery as I lift so much weight that the repair will not hold.
URehab 11 months ago
thank you so much!
now i know why my wrist kept popping, feels like a gap between my wrist.
do u have any idea how long the injury will take to heal?
invisibleman531 11 months ago
Thank you so much for this video, very helpful!
muffinman0 1 year ago