TFCC Tear Exercises: Safe Movement and Rehabilitation

The TFCC helps cushion and stabilise the little-finger side of the wrist, particularly when the forearm rotates. Early after an injury, repeated twisting, heavy gripping, and pushing through the hand may aggravate it. Once a clinician has assessed the wrist, rehabilitation may begin with comfortable finger, elbow, and shoulder movement, followed by wrist motion that does not provoke symptoms. Later work can target forearm and wrist strength, grip control, and return to specific tasks. Pain that lingers or increases after exercise is a reason to reduce the load and seek guidance.

Use slow, small movements and stop before sharp pain, catching, or a sense of instability. Avoid testing the wrist with push-ups, forceful opening of jars, or repeated heavy lifting until advised. A therapist can tailor the sequence and check technique through [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/). A wrist support may help during selected activities; read about [Splinting](/treatments/trauma-and-fracture-care/splinting/). Do not copy an exercise plan made for another injury.

Stop exercising and seek prompt care if swelling rapidly increases, the wrist becomes deformed, or the hand feels numb, cold, or unusually pale. Arrange review if the wrist repeatedly gives way, clicking becomes painful, or ordinary movement is becoming harder. A clinician may need to reconsider the diagnosis or adjust the rehabilitation stage.

Which movements are suitable now? What level of discomfort is acceptable? Should I use a support during exercise? How will strength and return to work or sport be tested?