De Quervains Syndrome Stretches aka Blackberry Thumb Ask Jo
Oh girl, no he didn’t! Oo wee, ouch. Hey everybody, it’s Jo. I’ve gotten two different emails recently, one from Justin and one from Cindy. Cindy was asking DeQuervain’s Syndrome and Justin was actually asking about Blackberry thumb. They are basically the same thing. Then tendons in your thumb get very irritated from an overuse injury. So texting is really going to irritate those tendons. So let’s get started on some stretches and exercises, and hopefully get that feeling better for you. The first two exercises are going to be stretching the two tendons that go to your thumb all the way out to the wrist. What you want to do is hold your hand up straight, and take your thumb and reach over to your.
Pinky and come back. You can alternate fingers. Go all the way down and then go back the other way. You can do this in a continuous motion, but don’t go fast. You want to get a little stretch while you are doing it. So this is not exactly what you want to do. You want to go nice and slow, get that stretch, get that movement, get those tendons moving back and forth to help increase the circulation to help the healing process. Then you can actually go into a stretch. Just stretch those tendons. Bring your pinky down, and grab it with your thumb, and hold it there for about 30 seconds. After you do that for 30 seconds, relax, and do that 2 more times. So a total of 3 times stretching out that tendon. Now.
It’s equally important to stretch your wrist because these tendons run through that wrist canal. So the next stretches are stretching your wrist. If you want to check out a whole bunch of wrist exercises, you can check that out on my hand and wrist stretches tutorial. What you want to do now is just take your hand, don’t push too hard into pain, just to a stretch. Hold that there for 30 seconds, and then reverse it and stretch that way. Again holding it for 30 seconds. You can do this against a wall, but you probably want to start off with just using your hand so it’s not quite as much pressure. After you do each of those for 30 seconds, 3 times each, then you can start strengthening a little.
Bit. I like to start off with some veggies or soup. Something light, this is about a pound. Once it gets easier, you can start adding weight, but you really want to start something not too heavy because you don’t want to irritate these tendons, you just want to work them out. You can start off with going down and up, and just alternating back and forth. Just start off with about 10 of these. You don’t want to do a whole lot, and you don’t want it to be painful. So if it’s painful, just try it without it, going back and forth. You can rest your arm on something if you need to or you can just hold it up. After that, you want to switch, and your going to go up and down this way. This is probably,.
Going down, is where you are really going to feel that stretch. So if you want to take your thumb and go this way or you can grip it on the side. Going up and down. 10 of those, all directions. Just start off with one set, and when that becomes easy, then you can build up your sets. Next find some rubber bands. I’ve got two different kinds. You probably want to start off with a small rubber band just to give you a little bit of resistance. Then you can move up to the bigger rubber bands. I’m going to start off with the small one. Put it around all of your fingers including your thumb. Almost like you are doing a little puppet show, and then take it and stretch it out and slowly come back in. It’s just.
Like those resistive bands, you don’t want the rubber band to squeeze your fingers back in. You control the band. So you can go this way with the thumb or you can open up all your fingers going out and in. But again, just start with about 10 of them, and if that doesn’t cause any soreness or pain, then the next day you can start building up your reps and your sets. Last one, if you’ve got a ball, this is a racquet ball. You can use a tennis ball, you can use a big squishy foam ball, but all you’re going to do is squeeze. Hold it for about 2 seconds, and then come back out. This is going to be a lot stronger than like maybe a NERF ball. So you might want to start off with something a little softer.
Than a racquet ball because this is pretty thick. So same thing, just start off with 10, and then work your way up. There you have it. So if you are a big texter, not like me, or if you do a lot of repetitive movements with your thumbs, these exercises should help. If you have any questions, leave them in the comments section. If you would like to check out some other tutorials, go to askjo Don’t forget to follow me on Facebook and Twitter, and remember be safe, have fun, and I hope you feel better soon!.
KT Tape Thumb
I’m Chris Harper and with me today is Melissa and we are demonstrating an application for thumb pain. Thumb pain can be pain at the base of the thumb or towards the wrist. And this may have many causes including overuse, inflammation, tendinitis, repeated strain or bluntforce over that area. KT Tape helps treat this condition, it creates support and stability over the area, increases circulation, reduces.
Pressure and offers a mechanical assist. For this application we need to position the thumb in an up position with the end of the thumb just down slightly kind of like a bird’s head. And our first piece of tape just going to be a full strip which we will cut longitudinally right down the middle of the tape, so cutting it into two long strips. I like to round the corners of the tape this is just so doesn’t get caught on clothing while taking shirts on and off. Rounding those corners a little bit.
Okay, for our first piece we’re going to twist and tear the paper backing creating an anchor point and being very careful not to touch the adhesive. I’m going to apply this piece just over the end of the thumb, over the thumb nail. And peeling that paper off down just leaving about an inch on the end we’re going to stretch that tape about fifty percent so if this is a full stretch we’re going to back that half way off and apply that tape down. Now again, I’m leaving the end of the tape with absolutely zero stretch.
And now we need to tap that tape down we’re going to drop the wrist into a comfortable position and then tap that down give it a quick little rub just so that it adheres. And for our second piece, very similar we’re going to tear the paper backing twist and tear that back again being very careful not to touch that adhesive. I’m just going off the end of the thumb, wrap that around it so it adheres well. We’re going to take this piece back again stretching about fifty percent, maybe slightly more I’m just going to try and place.
That anchor just behind the first one and apply that down with zero stretch. And again dropping that wrist down We’re going to then tap that taped over area. Give that a quick little rub, and for our second piece I’m going to tear a second full stripped this time I’m going to use a pair of scissors and cut rounded corners so I have two short strips. The rounded corners are so that it doesn’t get caught on clothing. And for this piece we’re going to drop that wrist down in a comfortable position.
I’m going to twist and tear the paper backing and we’re going to stretch this tape with our thumbs with even pressure. So I’m not pulling like this but rather flattening my thumbs on the tape and stretching that out we’re going to stretch this piece to eighty percent so if that’s onehundred we’re backing that off just a little bit. We’re going to apply that right over the base of thumb, lying that down. Let’s make sure that it adheres before I peel this lasted bit of paper off and apply that down with zero stretch.
Doing the same thing on this other side, just lying that down with zero stretch For our last piece, again twisting and tearing that paper even pressure with the thumbs. We’re going to just behind that first piece we’re going to apply that down We’re going to lay those ends down, it may be helpful if you bring that wrist back up into a neutral or starting position for laying the anchors down. Apply that down like so. Going to give the whole thing a good friction rub, that activates the adhesive,.