De Quervain's thumb and wrist pain

Thumb Tendon Routine

10 moves, about 7 minutes, 5 times a day. Relax the muscles first, then lengthen. Based on the Mr.Physio video.

    Daily log

    Sessions done

    Pain for this day, 0 to 10

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    Last 14 days

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    The full sequence

      Pain rules

      0 to 4: carry on5 and above: stop or reduce
      1. Pain must stop when you stop moving.
      2. If it lingers 10 to 20 minutes after, do less or use a smaller range next time.
      3. Work on the muscles only.
      Do not massage or stretch the sore spot at the wrist.

      How the two thumb holds grow

      StartStep 2Step 3GoalSlow lowering

      Move up only when the current hold is comfortable. Once 45 seconds, 5 times a day, is pain free, let the other hand slowly push the thumb down while you resist. This applies to both holds.

      Optional straw brace

      Tape a soft drinking straw from the base of the thumb down along the forearm. The video says it may ease pain and leaves more freedom than a wrist brace, but it does not fix the cause.

      Source: Mr.Physio, De Quervain's tenosynovitis exercises. Items tagged Suggested are rep counts or times the video does not state. This is a summary of a video, not a diagnosis. If there is no improvement after a few weeks, see a physio or doctor.