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Exercises

TFCC Tear: Information and Exercises

What a triangular fibrocartilage complex (TFCC) tear is, plus forearm, wrist and grip exercises.

Drawing of the bones of the wrist and hand with the TFCC marked on the pinky side between the radius and the ulna.

Exercise 1: Pronation

  1. Support your forearm on a table or your knee with your wrist in a neutral position.
  2. Using a weight like a can or water bottle, roll your wrist so that your palm faces downward.
  3. Hold for 2 seconds and return to the starting position.
  4. Increase the weight as tolerated.
Two pictures of a man seated with his forearm supported on his knee, rolling a weight so his palm turns downward.
Repeat
10 times
Hold
2 seconds
Sets
3
Per day
1 time

Exercise 2: Supination

  1. Support your forearm on a table or your knee with your wrist in a neutral position.
  2. Using a weight like a can or water bottle, roll your wrist so that your palm is now facing upward.
  3. Hold for 2 seconds and return to the starting position.
  4. Increase the weight as tolerated.
Two drawings of a forearm supported on a table, rolling a weight so the palm turns upward.
Repeat
10 times
Hold
2 seconds
Sets
3
Per day
1 time

Exercise 3: Wrist Flexion

  1. To start, sit with your arm supported on a surface at 90 degrees, with your palm face up off the end of the table as pictured.
  2. Using a weight like a can or water bottle, hold it in your hand and curl your wrist up against gravity.
  3. Return to the start position and repeat.
  4. Increase the weight as tolerated.
Drawing of a forearm resting on a surface with the hand holding a dumbbell, curling the wrist up (flexion) and extending it up (extension).
Repeat
10 times
Sets
3
Per day
2 times

Exercise 4: Wrist Extension

  1. To start, sit with your arm supported on a surface at 90 degrees, with your palm face down off the end of the table as pictured.
  2. Using a weight like a can or water bottle, hold it in your hand and extend your wrist up against gravity.
  3. Return to the start position and repeat.
  4. Increase the weight as tolerated.
Drawing of a forearm resting on a surface with the hand holding a dumbbell, curling the wrist up (flexion) and extending it up (extension).
Repeat
10 times
Sets
3
Per day
2 times

Exercise 5: Ball Hook Grip

  1. Hold an elastic ball or any object that you can squeeze in one hand.
  2. Firmly squeeze it in the palm of your hand with a grip as shown.
  3. Hold for 1 second and repeat.
Drawing of a hand squeezing an elastic ball.
Repeat
10 times
Hold
1 second
Sets
3
Per day
2 times

What is it?

  • The TFCC is a group of tissues on the pinky side of your wrist that acts like a cushion and helps keep the wrist stable.
  • A tear happens when these tissues rip or get damaged.
  • It can be caused by falling on your hand, twisting your wrist too hard, or normal wear and tear over time.
  • Symptoms include pain on the pinky side, clicking or popping sounds, swelling, and trouble gripping.
  • Doctors use exams or scans (like MRI) to check for a tear.
  • Treatment can include rest, splints, medicine, therapy, or surgery if needed.