‘hi, jeff. this is sorro from india, and my ‘ax jeff’ question is, whenever i am doing my bicep curls, I get a very sharp and a nagging pain in this portion of my wrist. And it only happens during the exercise which involves the Barbell Curl. The outer part aches a lot and I’m not able to twist it in this direction. This is fine. This movement and this movement is, I’m having a problem with that. So, thank you.’ Thanks, my man, for the question. It’s actually a very good question because this is a common.
Problem that guys will have when they’re doing the curl especially with the barbell. And a lot of it is anatomical, and a lot of it also has to do with how we’re performing the Barbell Curl. So, I’ll tell you why it’s actually, you’re getting that pain in that spot right on the inside part of the wrist maybe even radiating down into the forearm. And more importantly what you can do so you can start doing Curls again and not have to.
Suffer that pain. If you look at the anatomical part of this, right. We have two bones that make up our forearm. We have the radius here, and then we have the ulna on the other side. So, the radius anatomically, is longer than the ulna. So, you can see, right as I put my fingers on the corners of those two bones, you can do this yourself, just hook right on the end of your wrist.
You’ll see that my middle finger here is on top of the radius that’s longer and further down than the edge and end of my ulna which is right here, ok. What happens is, our body wants to equalize that difference so there’s a little bit of a cartilaginous disk that sits right in between the end of the ulna and then into the carpal bones. So, we close that gap down of the length difference between the two sides. Keep that in mind because.
Now when we go grab a barbell, and we go try to do our Barbell Curls what happens is, as you try to curl a barbell, think about what you might do. You might try to start lifting by getting more of your body english into the move to help you to lift that heavier weight. Well, what happens is, your elbows almost come underneath a little bit because what.
You’re trying to do is actually get a little bit of help from your pecs as you squeeze them together. You’re almost doing a little bit of a crossover underneath and lifting that way. So, as you do that, you’re getting your shoulders involved too. As you do that, your wrists are actually feeling this type of torque and force even though they’re restricted by the straightness of the bar.
But, as you do this, and you’re pushing all that weight down, you’re also getting that supination here at the wrist. Well, take this, turn your wrist upside down, k, like this. Bend it back and pull down. And even guys that don’t have pain in the wrist are going to find that the inside portion of the wrist, right in that area where that disk is, you feel some pain because you’re basically compressing that and causing a pretty uncomfortable sensation.
You do that over and over and over again, you could actually wear down and cause damage to that cartilage disk that’s in between your ulna and your carpal bones. So, again, as you curl up and you’re trying to, you’re getting that supination and downward force, and that causes that pinch. So, the two things you can do to fix it, number 1 are, lift a little bit lighter weight because if you’re not having to do this and you can keep it nice and strict,.
TFCC Tear Repair Stretches Exercises Triangular Fibrocartilage Complex Ask Jo
Hey everybody, it’s jo. today i’m gonna talk about the tfcc. hmm wonder what that is? It’s actually the triangular fibrocartilage complex in your wrist. I already have some wrist tutorials for DeQuervain’s and just some wrist pain in general, but this is going to be similar exercises done in a different way for you. Let’s go! So starting off with the wrist you want to get some simple range of motion exercises in there. So you can start with extension and flexion to start off. You can do them 10 times in a row moving, or you.
Can actually go up and hold it and down and hold it, holding if for 30 seconds each way. Then you can turn and go up and down, which is radial deviation and ulnar deviation. So same thing, you can either do it 10 times constantly 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 and not painful, then you can add a little bit of pressure to get some more stretch, going back and forth. Up and down. After you get.
Those motions, the next big one is supination and pronation, which is supination going this way, and pronation going this way which are very important ones even though we don’t think about them a lot. Going back and forth this way ten times or holding it for 30 seconds each way. If you need a little pressure with this one, you can use a hammer because it’s a little bit heavier up here to it will give you 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 weight will just give you that extra pressure. now it’s not your whole arm, that’s not what you want 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 or vegetable cans. You can also do your exercises with a Theraband. They range from different colors starting off with yellow which is the lightest ranging all the way to black which is the heaviest. So the green is kind of a.
Happy middle ground. you want to again, stabilize your forearm here so it’s not moving around. You want it to be solid, so your just moving at 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 just 10 each way, and then kind of work your way up from there. If you can get to 2025 and it becomes easy, then you can change the color of your resistive band. And finally just some gripping. You can use a ball, like a tennis.
Ball or racquet ball, but you can also just use 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 something that’s a little harder, like the tennis or racquet ball. Those were some exercises for you TFCC in the wrist. If you have any questions, leave them in the comment section. If you would like to check out some more tutorials, go to askjo . Don’t forget to follow me on Facebook and Twitter. Remember be safe,.