Weight Bearing Test Results: >65#
Test results in this range indicate a mild injury.
Congratulations! Being categorized, as ‘Mild Injury’ means your wrist is stable and you can load it for athletic endeavors. This took 10 years of research to determine! Don’t let this give you a false sense of security – No push-ups, No bicep curls, NO rotated pull ups.Yet.
It is imperative to the healing process that you work to unwind all of the imbalances in your torso, shoulder, neck, elbow and lastly wrist. You need to stretch daily.
- You should stretch the spine, neck, shoulder, and elbow ALL whilst integrating pronation and supination. Start with NO load and stretch everything. Then add a 1 lb weight.
- Then a 2 lb weight. Etc.
- You want all of your muscles to stretch equally and smoothly
What you will notice: there are certain positions (without moving the wrist) where you can get your wrist to sublux. These are important to note. During this time, you must avoid bicep curls, push ups, pull downs with the wrist supinated, and pectoralis strengthening. These are the muscles that need stretching! You need to elongate these muscles and strengthening does the opposite.
Your goal is to take 2-4 weeks to focus on the imbalances that this injury caused and there are many, especially when you have had the injury for a long time. Strengthen instead: the triceps, the rhomboids, the lats and especially start planks on your elbow, not your hands. Get your core muscles working together. Squats and ab work helps a ton.
Expected Recovery time: ~ 1-2 months
In this healing phase, you should continue wearing the WristWidget until your weight bearing is normal (equal to your uninjured wrist) and there is NO clicking. You are not done with the healing process yet.
This next phase is important because often people think that they are healed and go back to normal functioning without the WristWidget. They fall back below 65lb for weight bearing tolerance and symptoms resurface.
The main goal is to be pain free and equal weight bearing tolerance compared to the uninjured side.
- You need to wear the WristWidget for ALL loading activities– essentially all day.
- You can remove it at night.
- Then on a daily schedule, start the 3 Stretches for TFCC Rehab & Recovery (Pronator Stretches)
- Conduct Weight Bearing Test on your wrists one time each week. Record your results on the Weight Bearing Test Log (green button).
Diet & Exercise
It’s time to start a clean diet: low sugar, low gluten. no processed foods, ++ dark veggies, + lean protein Limit your protein intake to no more than 30% of your daily macros (Protein / Carbs / Fats). Many patients report that this injury occurs in conjunction with eating a high protein diet Cardio for 20 minutes daily – increases the heart rate and helps the body to heal
Eastern Medicine correlates the TFCC with the gut. Acupuncture 2-3 times a week is helpful in healing. Many patients report improvement when Pure Turmeric paste is added to the diet. onsider deep tissue massage to bicep, pectorals major and minor, Subscapularis – those muscles we are trying to elongate.
Join the TFCC and Ulnar Sided Wrist Pain Group on Facebook. This is a place where patients, therapists, physicians, alternative medicine practitioners can share their stories and experiences with this most disabling and mistreated injury
How to put on your WristWidget
Your Weight Bearing Test has improved to the point where it is at the same weight without the WristWidget as your uninjured wrist. Appreciate your health because YOU have defied what we know in medicine to be the inability of these to heal. You have successfully healed your TFCC! Enjoy the process. The body is amazing.