De Quervain's tendinitis is inflammation of the tendons on the thumb side of the wrist, which may cause pain or a burning sensation between the wrist and thumb. The condition is also known as De Quervain's tenosynovitis. According to MayoClinic.com, the exact cause isn't known, but repetitive movement can aggravate the disorder. Stretches and strengthening exercises can help restore strength, mobility and stability in the wrist, according to Barbara Paull and Christine Harrison, authors of "The Athletic Musician." Consult a physician before beginning any exercises, especially if you have acute pain or inflammation.
Thumb Stretches
Thumb stretches help relieve pain in the tendon that runs along the outside of your thumb and wrist. Hold your hand with your palm facing you and make a loose fist with your thumb tucked under your fingers. Tilt your hand away from your thumb -- for example, if you're tucking your right thumb, tilt your hand to the left -- as far as is comfortable. If desired, press down on your fist to increase the stretch. Hold for up to 30 seconds and release. Repeat up to five times.
Wrist Range-of-Motion Exercises
Wrist rotations loosen the tendons and improve mobility and range of motion in the wrist. Hold your hand with your palm facing you and make a loose circle with your thumb and fingers. Rotate your hand to the left up to 10 times, then rotate to the right. Wave your fist, in a knocking motion, five times, then tilt your fist side to side.
Hand Shake
The hand shake loosens the tendons and muscles in your wrist, forearm and fingers. Hold both hands limp and shake your wrists back and forth and side to side so that your hands flop loosely. Shake for 30 seconds, relax and repeat two more times.
Squeezes
Squeezes strengthen the tendons in your wrist and hand. Use a rubber ball, therapeutic putty or a grip strengthener. Squeeze as hard as you can, hold for up to 10 seconds and release. Repeat up to 10 times.
Wrist Flexes, Extensions and Rotations
These exercises are similar to the range-of-motion exercises, but the addition of weight strengthens the tendons and muscles rather than stretching them. Sit with your forearms resting on your knees and your hands extending over the edges of your knees. Hold a 1- to 2-lb. weight in the affected hand, turn your palm up and curl your hand toward your forearm 10 times. Turn your palm toward the floor, then raise your knuckles to the ceiling 10 times. Rotate your arm in a circle left and right 10 times each.
References
- American Academy of Orthopaedic Surgeons: De Quervain's Tendinitis (De Quervains Tendinosis)
- MayoClinic.com: De Quervain's Tenosynovitis
- "The Athletic Musician: A Guide to Playing Without Pain"; Barbara Paull and Christine Harrison; 1999
