De Quervain's thumb and wrist pain

Thumb Tendon Routine

7 moves, about 5 minutes, 5 times a day. Based on the Mr.Physio video.

    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.

      Today's 5 sessions

      How the thumbs up hold grows

      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.

      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.