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Wrist Injury (Triangular Fibrocartilage Complex): Rehab Exercises


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

Picture of how to do 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. Now lower your hand and allow your fingers to relax. Hold each position for about 6 seconds.
  3. Repeat 8 to 12 times.

Hand flips

Picture of how to do hand flips
slide 2 of 3
slide 2 of 3, Hand flips,
  1. While seated, place your forearm and injured wrist on your thigh. Your palm should face 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.

Wrist radial and ulnar deviation

Picture of how to do wrist radial and ulnar deviation
slide 3 of 3
slide 3 of 3, Wrist radial and ulnar deviation,
  1. Place your forearm on a table. Hold your hand and affected wrist over the edge of the table.
  2. Gently bend your wrist to one side. Don't move your forearm.
  3. Hold for about 6 seconds.
  4. Gently bend the wrist to the other side.
  5. Repeat 8 to 12 times.

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 or nurse advice line (811 in most provinces and territories) 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.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.