WristWidget™

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! I’m pleased to announce you are now ready for the last phase.

 

In this phase, you should continue wearing the WW until your weight bearing is normal 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 WW. They fall back below 65lb for weight bearingtolerance and symptoms resurface.

 

The main goal is to be pain free and equal weight bearing tolerance compared to the uninjured side.

1. You need to wear the WW for ALL loading activities-- essentially all day.
2. You can remove it at night.
3. Then, on a daily schedule, you can start the pronator stretching, here is our suggestion and video avaliable here on Youtube.

 

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.(See Videos for stretches in the tabs above. .)

 

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. Get your core muscles working together. Squats and ab work helps a ton. Continue acupuncture and consider deep tissue massage to those muscles we are trying to elongate.

 

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.

Warm Aloha, 

 

Wendy Medeiros