The triangular fibrocartilage complex (TFCC) is an essential component of wrist anatomy, located on the pinky side of the wrist where the ulna, one of the forearm bones, connects with the carpal bones. This small piece of cartilage helps in providing critical stability to the wrist joint.

An injury to the TFCC, often caused by a fall on an outstretched hand, can lead to pain, clicking, or popping sounds and may compromise wrist stability.

Post-TFCC injury, immobilization in a splint might be necessary to promote healing. After this period, gradually restoring wrist strength and stability becomes a priority.

Begin with an isometric contraction exercise using a challenging yet pain-free weight. Holding a dumbbell at your side, lift your shoulder slightly while keeping the wrist in a neutral position. Perform the exercise for 5 to 10 reps with hand rotations to engage forearm muscles, alternating between wrist flexors and extensors.

Repeat the exercise with the elbow bent at 90 degrees to target the pronator quadratus further and enhance joint stability.

Employ a loop band over the hands to enhance wrist extension and ulnar deviation. Perform the motions coordinated across both wrists to maintain symmetrical muscle engagement, ensuring three sets of 10 to 15 reps according to personal pain threshold and range.

As part of a comprehensive approach to wrist recovery, consider structured rehab programs that progressively build up from pain-relief exercises to strength training. Dr. Walters' book, available on Amazon and Barnes & Noble, offers in-depth guidance for wrist rehabilitation, triaging through pain reduction, range of motion refinement, and strengthening.

Such a program could complement the exercises shared, allowing an at-home recovery regimen beyond the scope of video instructions.

"A great program would be detailed in the wrist pain program, allowing self-conducted rehab at home."