Mommy Thumb, also known as De Quervain’s Tenosynovitis, is a condition characterized by pain at the side of your wrist where the base of your thumb meets your forearm. It is an overuse injury, caused by repetitive stress on your thumb joint. It is seen very often in mothers and other caretakers of small children, hence its name “mommy thumb”, but can be seen in anyone that uses their hands a lot. It is caused by inflammation and can make activities of daily living, like taking care of littles ones to driving, working and, even taking on and off your clothes pretty miserable … if you know you know, right?!?! In this blog post, we will discuss ways to alleviate the pain and expedite the healing process through a combination of exercises and tips.
Exercises to Alleviate Mommy Thumb:
1. Thumb Lifts:
- Start with your hand in a relaxed position.
- Lift your thumb away from your palm, holding it for a few seconds.
- Slowly lower it back down.
2. Pinky Thumb Opposition:
- Touch the tip of your thumb to the tip of your pinky finger.
- Hold the position for a few seconds.
- Return to the starting position.
3. Wrist Flexion:
- Extend your arm with the palm facing down.
- Gently bend your wrist downward.
- Hold for a few seconds.
- Return to the starting position.
4. Wrist Extension:
- Extend your arm with the palm facing down.
- Gently bend your wrist upward.
- Hold for a few seconds.
- Return to the starting position.
5. Radial Deviation:
- Hold your arm straight out in front of you.
- Tilt your wrist towards the thumb side.
- Hold for a few seconds.
- Return to the starting position.
6. Ball Squeezes:
- Hold a soft ball or stress ball in your hand.
- Squeeze it gently, holding for a few seconds.
- Release and repeat.
7. Finger Spring:
- Place a rubber band around your fingers.
- Open and close your fingers against the resistance of the band.
Repeat each of the above movements 10-15 times for the affected hand.
Stretches for Mommy Thumb:
1. Thumb Base Stretch:
- Hold your thumb with your opposite hand at the base and gently pull your thumb away from your palm.
2. Finkelstein Stretch:
- Make a fist with your thumb inside.
- Bend your wrist towards the little finger.
Hold each of the above stretches for 15-30 seconds and repeat 4 times.
Tips for Relief and Prevention:
- RICE
- Rest: Allow your thumb and wrist to rest as much as possible, try to avoid doing the movements that cause you pain. A physical or occupational therapist can help you come up with activity modification.
- Ice: Apply ice to the affected area for 15-20 minutes.
- Compression: Consider using a brace to support the affected wrist.
- Elevation: Elevate your hand to reduce swelling.
By incorporating these exercises, stretches, and tips into your routine, you can effectively manage Mommy Thumb, reduce inflammation, improve functionality, and prevent future recurrences. If the pain persists or if you have any questions or would like more information on this condition, reach out to us or consult with a healthcare professional. With consistent effort, you can enjoy and engage in daily activities with greater ease and comfort.
To Building Strong Healthy Bodies,
Amanda & Luly
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