TFCC Tear Repair Stretches Exercises Triangular Fibrocartilage Complex Ask Jo
Hey everybody, it's Jo. Today I'm gonnatalk about the TFCC. Hmm wonder what that isé It's actually the triangular fibrocartilagecomplex in your wrist. I already have some wrist tutorials for DeQuervain's and just somewrist pain in general, but this is going to be similar exercises done in a different wayfor you. Let's go! So starting off with the wrist you want to get some simple range ofmotion exercises in there. So you can start with extension and flexion to start off. Youcan do them 10 times in a row moving, or you can actually go up and hold it and down andhold it, holding if for 30 seconds each way. Then you can turn and go up and down, whichis radial deviation and ulnar deviation. So
same thing, you can either do it 10 timesconstantly moving or going up holding it for 30 seconds, going down holding it for 30 seconds,3 times each. You can add pressure on there. If doing it without any pressure is easy andnot painful, then you can add a little bit of pressure to get some more stretch, goingback and forth. Up and down. After you get those motions, the next big one is supinationand pronation, which is supination going this way, and pronation going this way which arevery important ones even though we don't think about them a lot. Going back and forth thisway ten times or holding it for 30 seconds each way. If you need a little pressure withthis one, you can use a hammer because it's
a little bit heavier up here to it will giveyou that extra pull. Back and forth. We have some fancy things in the to do this,but a hammer works just fine. So again you can go back and forth 10 times and that weightwill just give you that extra pressure. Now it's not your whole arm, that's not what youwant to do. You want to keep your elbow stable so your getting that movement in the wrist.In some of the other tutorials, with some resistive stuff, I've showed you using a soup and orvegetable cans. You can also do your exercises with a Theraband. They range from differentcolors starting off with yellow which is the lightest ranging all the way to black whichis the heaviest. So the green is kind of a
happy middle ground. You want to again, stabilizeyour forearm here so it's not moving around. You want it to be solid, so your just movingat your wrist. So going up, and then down. Then you can switch it. Going up and down.And then you can get a little bit of radial deviation this way. I'd start off with just10 each way, and then kind of work your way up from there. If you can get to 2025 andit becomes easy, then you can change the color of your resistive band. And finally just somegripping. You can use a ball, like a tennis ball or racquet ball, but you can also justuse a rolled up towel. Squeeze the towel gripping it nice and tight. Hold it for about 35 seconds,and relax. Do that up to 10 times, and then
if it gets easy, then you can get somethingthat's a little harder, like the tennis or racquet ball. Those were some exercises foryou TFCC in the wrist. If you have any questions, leave them in the comment section. If youwould like to check out some more tutorials, go to askjo . Don't forget to followme on Facebook and Twitter. Remember be safe, have fun, and I hope you feel better soon!.
Low Back Pain Part 8 Spinal Stenosis
One of the common conditions that we see at Coordinated Health is spinal stenosis. People often ask what is spinal stenosis. And I'll use a model to kind of describe what that is. Now, this is the site wherespinal stenosis actually occurs. And spinal stenosis canoccur for several reasons as we look at the spinal canal.
There's a ligament which sitshere in the back of the canal called the ligamentum flavum. As we age, that ligament can thicken. And as it thickens, it cancompress the nerve roots inside the spinal canal. Secondarily, again, looking from the side at these cartilage discs, it's not uncommon as we age
for these discs to start to degenerate. As they degenerate or start to thin, they can then bulge back into the canal. And as they bulge in the canal, you can imagine that thecanal narrows over time and starts to compress the nerves. And finally, the third component that can contribute to spinal stenosis
are the facet joints or theselittle joints in the back. Now, these joints are just likeany other joint in the body. And they, too, can or aresusceptible to arthritis. When arthritis occurs in these joints, the bone spurs can grow into the canal. And as the bone spurs grow in, they can pinch nerves or alsonarrow that spinal canal. So those are the three main components
of spinal stenosis that would cause narrowingof the spinal canal both centrally and wherethe nerves exit on the side. The classic spinal stenosis patient has narrowing of the nerve hole. When that person stands upright and walks through themall or the supermarket, they're actually leaning theirlower back backwards a bit,
making those nerve holesa little bit smaller. And that irritates those nerves. And eventually as that person walks a bit, they get pain usually downthe backs of the legs, can be down through the hamstring and even down into the calf. When someone with classicspinal stenosis sits, that pain goes away almost instantly