Wrist Injury (Triangular Fibrocartilage Complex): Rehab Exercises

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Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Wrist flexion and extension

slide 1 of 3
slide 1 of 3, Wrist flexion and extension,
  1. Place your forearm on a table. Your affected hand and wrist should extend beyond the table, palm down.
  2. Bend your wrist to move your hand upward and allow your hand to close into a fist. Hold for about 6 seconds.
  3. Now lower your hand as far as you can and allow your fingers to straighten. Hold for about 6 seconds.
  4. Repeat both directions 8 to 12 times.
  5. It's a good idea to repeat these steps with your other hand.

Hand flip

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slide 2 of 3, Hand flip,
  1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your palm down.
  2. Flip your hand over so the back of your hand rests on your thigh and your palm is up. Alternate between palm up and palm down while keeping your forearm on your thigh.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other arm.

Wrist radial and ulnar deviation

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slide 3 of 3, Wrist radial and ulnar deviation,
  1. Place your affected forearm on a table with your palm down.
  2. Slowly bend your wrist first to one side and then the other side. Hold each position for about 6 seconds.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other wrist.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.