Wrist Pain | Strain | Sprain | TFCC Rehab (Hand | Forearm Strength & Mobility Exercises)

Summary by Krater

Physical therapist Dr. Marc Surdyka explains how to rehabilitate non-traumatic wrist pain and weakness through wrist and forearm strengthening exercises, grip training, weight-bearing modifications, and mobility drills.

From the video

Answers: How do I rehab wrist pain and weakness?

• wrist and forearm strengthening
• grip strength training
• weight bearing modifications for push-ups
• wrist mobility and stretching

Exercises

• wrist flexion · dumbbell · 3-4 sets of 8-12 reps
• wrist extension · dumbbell · 3-4 sets of 8-12 reps
• radial deviation · dumbbell · 3-4 sets of 8-12 reps
• ulnar deviation · dumbbell or broomstick · 3-4 sets of 8-12 reps
• forearm pronation and supination · dumbbell or hammer · 3-4 sets of 8-12 reps
• isometric wrist flexion · dumbbell · 3-4 sets of 30-45 seconds
• isometric wrist extension · dumbbell · 3-4 sets of 30-45 seconds
• isometric pronators · dumbbell · 3-4 sets of 30-45 seconds
• isometric supinators · dumbbell · 3-4 sets of 30-45 seconds
• isometric radial deviation · dumbbell · 3-4 sets of 30-45 seconds
• isometric ulnar deviation · broomstick · 3-4 sets of 30-45 seconds
• ball squeeze · tennis ball or lacrosse ball · 5-10 seconds or 30-45 seconds holds
• pull-ups · pull-up bar
• deadlifts · barbell
• push-ups · bodyweight
• hands elevated push-ups · bench
• wrist circles · bodyweight
• quadruped rocking · bodyweight
• stretching wrist extensors · bodyweight
• stretching wrist flexors · bodyweight
• dumbbell flat pressing · dumbbells
• kettlebell clean · kettlebell

What it concludes

• Choose 1 to 3 wrist and forearm strengthening exercises based on deficits in strength and difficulty with desired activity.
• For isotonic wrist strengthening exercises, aim for 3 to 4 sets of 8 to 12 repetitions, 2 to 3 times per week, with each repetition taking about 6 seconds.
• If isotonic variations are too challenging or painful, use isometric options holding for 30 to 45 seconds.
• After wrist extension mobility drills, perform a push-up or plank exercise to build strength in the new positions.