Tendinitis is the inflammation of a tendon, one of the structures that holds your joints together. Thumb tendinitis, a condition called DeQuervain's syndrome, is the inflammation of the tendon that is located where your thumb connects to your forearm. Symptoms include pain, swelling and weakness that can affect your thumb and wrist, especially when you attempt to grip something with your hand. Exercises may be an effective form of both treatment and prevention.
Timing
Though exercises can strengthen the muscle and tendons around your thumb, chances are that you will not be able to begin exercises immediately upon diagnosis of thumb tendinitis. The first step in treating the condition is stopping the motions that have caused the problem; overuse from activities like knitting, typing -- especially while using non-ergonomic equipment -- using scissors and playing the piano can all cause DeQuervain's syndrome. Icing the area where your thumb and wrist connect reduces swelling and can manage pain. Pain relievers may also help reduce your discomfort to the point at which you can consider exercises.
Wrist Extensions
Extending and flexing the wrist strengthens the muscles and tendons surrounding the thumb and is part of the standard non-operative care for thumb tendinitis, according to Boston's Brigham and Women's Hospital. Place your forearm on a table so that your wrist hangs down off the table. Using your other hand, bend your wrist up so your fingers point toward the sky and your palm faces away from you. Bring your wrist back down so your fingers point toward the floor with your palm facing you. Press on your hand to get a deeper stretch.
Isometric Contractions
Isometric exercises are contractions of the muscle without moving your joints; this form of exercise strengthens your muscles. Isometric contractions of the wrist and forearm help this area of your body become stronger and protect against thumb tendinitis. Tighten the muscles of your forearm and wrist, hold for six seconds, and relax. Repeat the exercise five times daily.
Forearm Exercises
Exercising your forearm to keep the muscles and tendons strong and flexible can be beneficial to those suffering from DeQuervain's syndrome. Sit down to perform forearm exercises. Bend your elbow and keep it close to your side while you rest your forearm and hand on your thigh. Start with your palm down and turn your wrist around so your palm faces up. Rotate your wrist and forearm again to return your palm to the downward position. Keep turning your palm between the face-down and face-up positions while you keep your upper arm as immobile as you can.
References
- iTendonitis: Dequevains Tendonitis Information
- Brigham and Women's Hospital; Standard of Care: de Quervain's Syndrome: Nonoperative Management; Mary O'Brien; 2007
- The Stretching Institute; Treating and Preventing DeQuervain's Syndrome; Brad Walker; 2011.
- The Ohio State University Medical Center; Isometric Wrist Exercises; January 2002
- Drugs.com: Active Range of Motion Exercises
Member Comments