When you hurt your thumb playing volleyball, you probably want to get back on the court as soon as possible. Exercises after a thumb injury can help improve your range of motion in your thumb as well as strengthen the muscles and ligaments that you sprained during the injury. You also can use these exercises if you injure your thumb in some manner other than playing volleyball.
Range-of-Motion Exercises
After your thumb injury is diagnosed, your doctor probably will put you in a splint for two to three weeks to prevent your thumb from moving and tearing any additional ligaments. Once the thumb has healed, it will be stiff because of this immobility. Thumb range-of-motion exercises improve the dexterity and flexibility of your thumb. Start with your palm face down on a table or suspended in air in a relaxed position. From here, extend your thumb as far away from your other fingers as possible, holding for five seconds. Also try stretching your thumb across your hand to your pinkie and holding for five seconds.
Thumb-Strengthening Exercises
Thumb-strengthening exercises help develop the muscles in your hand as well as your thumb in an effort to improve your thumb's ability to sustain levels of pressure caused by a volleyball. Thumb-strengthening exercises range from ball grip exercises to weightlifting exercises. For example, place several marbles on a table in front of you, and try picking up each marble with your thumb and a different finger of your hand. Place the marble back down and repeat until you have used all of your fingers. Repeat until fatigued.
Thumb Resistance Exercises
Resistance exercises help strengthen your thumb as well as your other fingers. Due to the strain placed on your fingers, it is important to make sure your thumb is properly healed before attempting these exercises. Fill a bucket with rice, then stick your hand down into the bucket, keeping your fingers straight as you push down. Remove your hand and repeat 10 times. Resistance band exercises can also help strengthen your fingers by providing natural resistance against your pull.
Wrist Flexiblity Exercises
While it is important to strengthen your thumb after sustaining an injury, exercising the muscles around your thumb helps reduce the amount of tension on your thumb during a volleyball game. Wrist rotations and other range-of-motion exercises help improve your dexterity during a game. Make a fist with your injured hand, then move your wrist up and down 10 times before moving it side to side an additional 10 times. Repeat until fatigued.
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