De Quervain's Tenosynovitis Relief Exercises | Doctor and Physio led

In this video, I’m excited to share a comprehensive guide to managing De Quervain's tenosynovitis, a condition that can significantly impact your daily life by causing pain and discomfort around the base of your thumb. This condition affects the tendons that control thumb movement, making simple tasks like gripping or grasping painful. With the help of my colleague, Ella Boyo, a qualified physiotherapist, we’ve developed a series of progressive hand and wrist exercises designed to alleviate pain and improve mobility.

Understanding De Quervain's tenosynovitis is the first step toward recovery. This condition often arises from repetitive motions, such as those involved in typing, texting, or even certain sports. The good news is that with the right exercises, you can regain strength and flexibility in your wrist and thumb. Before starting any exercise program, please consult your healthcare provider to ensure these exercises are suitable for your specific condition.

Let’s dive into the exercises that can help you on your journey to recovery.

Exercise 1: Passive Thumb Abduction Begin by using your opposite hand to gently move your thumb away from your fingers. Hold this position for a few seconds before letting go. Aim to repeat this five to ten times, up to three times a day. This gentle stretch helps mobilize the thumb without putting too much strain on the tendons.

Exercise 2: Active Thumb Abduction Now, let’s engage those muscles! Actively move your thumb away from your fingers without assistance. Return to the starting position and repeat this five to ten times, three times daily. This exercise promotes strength and mobility in the thumb.

Exercise 3: Active Thumb Extension For this exercise, move your thumb straight away from your palm and then back to rest. Perform five to ten repetitions three times a day. This movement helps restore range of motion and encourages better tendon gliding.

Exercise 4: Thumb to Fingertip and Base of Little Finger Touch each fingertip with your thumb, then reach across to the base of your little finger. Repeat this five to ten times, three times a day. This exercise enhances fine motor control and stretches the thumb muscles.

Exercise 5: Wrist Flexion and Extension Gently bend your wrist forward and then backward, keeping the movements slow and controlled. Aim for five to ten repetitions, up to three times a day. This exercise supports overall wrist mobility and reduces stiffness around the tendons.

As you become comfortable with these initial exercises, we can progress to more advanced stretches and strengthening techniques.

Exercise 6: Gentle Thumb Stretch Across the Palm With your wrist straight, gently pull your thumb across your palm. Hold this stretch for 20 to 30 seconds and repeat three times per session, three times a day. This should feel like a light stretch, not pain, so don’t force it.

Exercise 7: Ulna Deviation Stretch This exercise has two parts. First, gently bend your wrist towards your little finger while keeping your thumb relaxed. Then, fold your thumb into your palm during the stretch. Hold for 20 to 30 seconds and repeat three times. This targets wrist movement in a way that challenges the tendons without aggravating them.

Exercise 8: Assisted Wrist Flexion and Extension Using your good hand, gently bend your wrist forward (flexion) and hold for 20 seconds. Then, repeat in the opposite direction (extension). Do this three times in each direction, three times a day. This helps stretch the soft tissue around the wrist and improves flexibility.

Exercise 9: Elastic Band Thumb Abduction Wrap a light resistance band around your fingers and thumb. Gently pull your thumb away from your fingers and return to the start. Perform five to ten repetitions twice a day. This exercise is excellent for building grip strength.

Exercise 10: Eccentric Wrist Lowering with a Light Object Rest your forearm on a table or chair, with your hand hanging off the edge. Hold a small object, like a tin of beans or a bottle of water. Slowly lower your hand down with control, then remove the object and return to the start without weight. Start with five to ten repetitions and increase gradually. Focusing on the controlled lowering phase is crucial, as it helps rebuild strength in the wrist extensors.

Remember, gentle consistency is key when recovering from tendon issues like De Quervain's tenosynovitis. It’s essential to listen to your body and not push through pain. If you found this video helpful, please subscribe for more informative content that can benefit you and your loved ones.

For more detailed guidance, you can find the video here: https://www.youtube.com/watch?v=RdtJdUSIaVQ . Thank you for joining me on this journey to better wrist health!