Texters thumb (AKA Gamers thumb!), also know as De Quervain’s tenosynovitis is a painful condition that affects the tendons on the thumb side of your wrist. It can make simple tasks like gripping and pinching painful. Physiotherapy can be a valuable part of managing and recovering from this condition. Here are some physiotherapy advice and exercises for De Quervain’s tenosynovitis:
1. Rest and Immobilization:
- Initially, it’s important to rest the affected hand and avoid activities that aggravate the pain.
- A wrist splint or brace may be recommended by your physiotherapist to immobilize the wrist and thumb, reducing strain on the tendons.
2. Ice Therapy:
- Apply ice packs to the affected area for 15-20 minutes at a time to reduce pain and inflammation. Ensure you wrap the ice pack in a cloth to avoid direct contact with the skin.
3. Gentle Range of Motion Exercises:
- After the initial pain and inflammation have subsided, your physiotherapist may recommend gentle range of motion exercises to maintain flexibility in the wrist and thumb.
- This can include wrist and thumb circles and gentle stretching exercises.
4. Strengthening Exercises:
- Strengthening exercises help improve the stability of the wrist and thumb, reducing the risk of future flare-ups.
- Common exercises include resistance band exercises for wrist and thumb flexion and extension, as well as thumb abduction and opposition exercises.
5. Ultrasound Therapy:
- Your physiotherapist may use ultrasound therapy to promote healing and reduce inflammation in the affected tendons.
6. Ergonomic Assessment:
- Your physiotherapist can assess your workplace or daily activities to identify and modify any activities that may be contributing to the condition.
- They can provide advice on proper ergonomics and hand positioning.
7. Tendon Gliding Exercises:
- Tendon gliding exercises can help improve the movement of the tendons in the wrist and thumb.
- Your physiotherapist can guide you through these exercises.
8. Education:
- Your physiotherapist can educate you on activities and movements to avoid to prevent aggravating the condition.
- They may provide guidance on self-management techniques.
9. Progress Monitoring: – It’s important to follow up with your physiotherapist regularly to monitor your progress and make any necessary adjustments to your treatment plan.
Remember that everyone’s condition is unique, and the specific physiotherapy exercises and treatments may vary based on your individual needs and the severity of your De Quervain’s tenosynovitis. It’s essential to work closely with a qualified physiotherapist who can tailor a program to address your specific situation and provide the best possible care and guidance. Come and see us at Aspire Physiotherapy for expert help with this condition.
