De Quervain’s tenosynovitis is a painful condition that affects the tendons on the thumb side of the wrist, causing inflammation and discomfort. It is commonly seen in individuals who perform repetitive motions with their hands and wrists, such as typists, musicians, and new mothers. Here is a comprehensive guide to help you manage and recover from De Quervain’s tenosynovitis through a series of exercises and other treatment strategies.
Understanding De Quervain’s Tenosynovitis
Before diving into the exercises, it’s crucial to understand the condition. De Quervain’s tenosynovitis involves the tendons that control the movement of the thumb, specifically the abductor pollicis longus and extensor pollicis brevis tendons. When these tendons become inflamed, it leads to pain and swelling at the base of the thumb and wrist[3][4][5].
Initial Management
Before starting exercises, it is important to manage the initial pain and inflammation:
Rest and Support: Use a splint or brace to rest the thumb and wrist. This can be worn during daily tasks and at night to help reduce symptoms[5].
Ice Therapy: Apply an ice pack wrapped in a damp cloth to the affected area for 15 minutes, every 2 hours, to reduce pain and swelling. Avoid direct contact with the skin to prevent ice burns[5].
Modify Activities: Avoid or modify activities that exacerbate the symptoms to allow the wrist and thumb to recover[5].
Exercises for De Quervain’s Tenosynovitis
Here are some key exercises to help improve strength, flexibility, and range of motion in the affected area:
Opposition Stretch
Place your hand on a table with your palm up.
Touch the tip of your thumb to the tip of your little finger.
Hold this position for 6 seconds and repeat 10 times[1][3].
Wrist Stretch
With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds.
Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise. Do 3 sets on each hand[1][3].
Thumb Lifts
Place your hand on a flat surface with your palm facing up.
Rest the tip of your thumb at the base of your fourth finger.
Lift your thumb away from your palm so it’s nearly perpendicular to the forefinger side of your hand. Hold for about 6 seconds and release. Repeat 8 to 12 times[3].
Wrist Flexion
Hold a can or hammer handle in your hand with your palm facing up.
Bend your wrist upward and slowly lower the weight back to the starting position. Do 3 sets of 10 and gradually increase the weight[1][3].
Wrist Radial Deviation Strengthening
Hold your wrist in the sideways position with your thumb up.
Hold a can of soup or a hammer handle and gently bend your wrist up, with the thumb reaching toward the ceiling. Slowly lower to the starting position. Do 3 sets of 10[1].
Wrist Extension
Hold a soup can or hammer handle in your hand with your palm facing down.
Slowly bend your wrist upward and lower the weight down into the starting position. Do 3 sets of 10 and gradually increase the weight[1][3].
Grip Strengthening
Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10[1].
Finger Spring
Place a large rubber band around the outside of your thumb and the rest of your fingers.
Open your fingers to stretch the rubber band. Do 3 sets of 10[1].
Thumb and Finger Band Strengthening
Wrap an elastic band around your fingers and thumb.
Pull your fingers and thumb apart from each other against the resistance of the band. Repeat ten reps, three times[4].
Abductor Pollicis Brevis Exercise
Tie an exercise band around your thumb and hold the opposite end with your other hand.
Move your thumb away from your fingers to abduct the thumb. Repeat ten reps, three times[4].
Additional Tips
Perform Exercises Consistently: Consistency is key to reducing symptoms and preventing flare-ups. Avoid jerky movements and keep your movements even, slow, and smooth[3].
Use Proper Equipment: Use tools like putty balls, elastic resistance bands, and small weights to aid in your exercises[3].
Monitor Progress: If exercises 1 and 2 are no longer uncomfortable, move on to the next exercises. Adjust the repetitions, frequency, and choice of exercises based on your pain and general activity[5].
When to Seek Medical Help
If your symptoms do not improve with these exercises and other self-management strategies, it is important to seek medical help. A healthcare provider may recommend further treatments such as corticosteroid injections or, in severe cases, surgery to relieve the inflammation and pain[5].
Most Important Facts About De Quervain’s Tenosynovitis Exercises
Rest and Support: Initial rest and support using splints or braces are crucial to reduce symptoms.
Ice Therapy: Applying ice packs can help reduce pain and swelling.
Opposition and Wrist Stretches: Exercises like opposition stretches and wrist stretches are essential to improve flexibility and range of motion.
Strengthening Exercises: Wrist flexion, radial deviation, and extension exercises help strengthen the affected muscles and tendons.
Consistency: Performing exercises consistently is vital to reduce symptoms and prevent flare-ups.
Medical Help: If symptoms persist, seeking medical help for further treatment options such as corticosteroid injections or surgery may be necessary.
Avoid Overexertion: Adjust the frequency and choice of exercises based on your pain and general activity to avoid overexertion and flare-ups.
By following these exercises and tips, you can effectively manage De Quervain’s tenosynovitis, reduce your symptoms, and improve the function of your wrist and thumb.
