3 Techniques for De Quervain's Tenosynovitis to Relieve Wrist & Thumb Pain
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- Опубліковано 31 тра 2024
- Too much texting causing you thumb pain? Learn how to treat de quervain’s tenosynovitis before the pain starts to inhibit more than just time on your phone.
De Quervain's Tenosynovitis is also known as texting thumb because a lot of people these days are using their phones too much and are developing pain along the thumb side of the wrist.
In this video I'm going to show you three techniques for de quervain's tenosynovitis and a quick test to make sure this is what's causing your wrist or thumb pain.
For more exercises for de quervain's tenosynovitis, check out this article here: www.precisionmovement.coach/d...
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I had this injury due to over working at a job alot of repetitive
gripping (Chef). The fastest recovery to this injury is not to use you
hand AT ALL!!! Not even using cellphone or driving, etc.. Massage may
help but you have to let your hand heal by not using it trust me! I had
De Quervain's Tendinosis for 8 months and now the pain is completely
gone.
Modifying use is definitely key to recovery.
Not doing anything will be worse long term...
@@kimjongun2536 and over stretching and massaging will make things worse in the short term, and extend the length of time that it takes to heal. Need to find balance!
Did you have to use a splint 24/7 for those months?
22 years as a massage therapist, and my thumbs and wrist pain were limiting my ability to do my work. Now I know what this is called and can treat it effectively. Thank you!
You are welcome!
I suffered for 3 months on both hands you are a god send after 3 days doing 3 times a day almost gone you saved my ass from hell your the man god bless you i was getting shots and totally pissed off to boot. Unreal relief
Nice!
I have had this condition for 15 years . I had the dequervain's release surgery early on. Still suffer from it, as I'm a pianist, but it's not nearly as severe as before. Ty for the video
Hopefully, these exercises help!
- Coach Joshua, Team PM
as a pianist myself only getting mild symptoms for a week or so it pains me to read this comment.
I sincerely hope you're recovering and can play.
I’m a guitarist, but I’ve gotten it from work and extensive keyboard use. Alt+Tab, Ctrl+V, Ctrl+C, and spacebar.
I did that thumb test and the amount of pain I felt was horrible. Now I have definitive proof of what's going on thank you!
You are welcome! Work on the material as best as you can and you will make progress.
Does it feel better now?
Appreciate the breakdown and how you demonstrated each technique. I wheel a chair for about 3-4 miles a day, and strained that tendon during a day with high winds and a tornado warning. I should have shortened my distance, and definitely regretted it afterwards.
Thanks for trying it out!
Keep us posted on your progress :)
- Coach Joshua, Team PM
I had this on my right hand for about 10 months last year and I kept going to the physical therapist. She kept telling me NOT to do technique 1 that you’ve shown... but after finding this video and 3 months wasting my time at the PT, I tried your techniques and my de quervain went away completely!! Thank you!!
Excellent!
This is giving me hope mate. 😂
How long did it take to go away?
It worked for me. I started feeling better in days now it's been 4 weeks am 90%.
@@PrecisionMovementCoach Is there another type of stretching movement for DeQuervain’s but this time it hurts when I give a thumbs up or open my hand in front of me? I’ve noticed my left wrist now has it but it’s a different tendon in the wrist. Thanks!
Amazing, thank you so much for the video. I've been doing this for three days now and pain has reduced by 70%.
So happy to read that!
How are you now?
- Coach Joshua, Team PM
i am so glad i found you video. I work with computers a lot and like to go mountain biking and my thumb both on palm side and back side have been flaring up after. this exercise helped me soothe the pain literally after one try. thank you so much!
Welcome aboard!
You saved me twice. First from AC joint pain, then from this De Quervain's Tenosynovitis.
I find your suggestions unique from others and are always helpful. Thank you so much.
Glad I could help!
I slept holding my phone last night and woke up this morning to a painful wrist thumb situation, I did all tgw exercise before work and it really works!! Thank you so much ❤
Nice work!
Thanks so much for sharing that. What a great thing to have in your tool kit :)
- Coach Joshua, Team PM
I asked the guy to stop hitting me in the head with a hammer, but my thumb still hurts.
Ha! Did the exercises help at all?
@@PrecisionMovementCoach it has been helping me!!! and I have not excuses as they are simple and do not take too much of my time. I also limited my texting time.Thanks =-)
What a simple explanation, he dumbed it down to perfection 👌
🤣😂🤣
Lmao
Happen to me 2 weeks ago. I stop any heavy activity by right hand. Thank u so much for this video.
Silvia Sen are you still in pain?
You are so welcome!
How are you now?
- Coach Joshua, Team PM
So simple, yet so effective. Many thanks!
You're welcome!
I've been trying to self-diagnose this problem in my wrist for a while, and I believe your video is what finally helped me gain an understanding of what I'm dealing with. The causes of this condition also applied to my habits on the phone. I did start using your techniques tonight, but the pain was too intense to do any of them for very long at all. I'll try again later because I believe this will work. Thanks for making this video.
Keep working at it but stay within your tolerance limits. Short time spent on this daily will pay off :)
- Coach Joshua, Team PM
The last technique is so great. 😊 thank you
I have been suffering albeit mildly with discomfort and my friend who has had it called it tendinitis.
My very first search yielded this video major luck in my opinion because I have tried the three techniques and I notice it is helping almost immediately.
I am subscribed and I will be watching lots more of your videos because they are very clear concise and to the point. Many thanks JS
Glad it helped!
THANK YOU SO MUCH . FROM THAILAND 🇹🇭
Thank you for your time and effort, I enjoyed your video immediately tried your stretches and release exercise. Caused some pain but helped... Thanks
Glad it helped! Try to stay in a pain-free range of motion if possible. - Coach Joshua, Team PM
I’m a new mom (it’s been 4 months) & have this in both wrists. Since not picking up my child isn’t an option, I researched braces to help. So far I have two braces that stabilize my thumbs. I wear them overnight & that helps a lot. I’ll definitely add these to my tricks for getting back to normal.
Good plan and good luck!
Kitten Tree - my hand doctor told me this is very common with new mothers - hope you feel better.
Exactly the problem I have
N dr said same that it's very common in new mom
Same to me ....2 months old baby .....
Thank you for this video it completely took the pain off my wrist after 3 days of doing the exercises!!
That's great :)
Hey, your advice works. Thanks a lot! :)
Glad to hear that! You're most welcome :)
I have this over 3 months now, went to urgent care, they did the Finkelstein test, & said I have this, & also took X-rays of hand & wrist,nothing broke, just when I think I'm feeling better, it acts up again, I've been icing it, but never really do the exercises for it, cause it hurts, I will now try what I've just seen on ur video, hope it works, I feel sorry for anyone having it, for it is painful, other option is take the shots, I'm deadly afraid of needles, plus I read on Utube shots don't always work, when I do the ice packs, it helps a lot, thanx for ur video👍👍
Hi Cathy, I have this pain for over a year, even shots didn't help, and my surgeons don't want to open me up as they can cause even more problems. It sucks big time suffering with this, like driving a manual car, blow drying hair or just washing hair hurts, let lone something more phisical. MRI and X-rays don;t show anything. Now I am off to the hospital for few days for them to do more tests and see if there is a way to help me., as I tried pretty much everthing...Fingers crossed they will be able to... Hope you get relieved of this pain too, no one needs to suffer from this let alone for a long time...
Hi their in two more weeks I have officially had this for 3 years and I had tried everything I could think of needles ice rest xrays ultrasounds MRI exercises daily splints bandaging for a year and nothing has worked for me... I have a lump so big that any one across the room can see it and it has now caused me severe anxiety and I struggle doing simple things in life, if anything works out for you guys please let me know as I am fed up going to doctors weekly and nothing seems to work
I was in hospital for 10 days, they say its not ligaments or bone issues, its a textbook example no one has seen in my country... I have accepted to try and find resolution for the extensive pain and not being able to use mu hand. Surgeons will numb my arm from shoulder to the fingers on affected arm, then proceed with pain therapy with physio current and magnets, then go from there...
Hi Cathy, how is everything going? Have you tried out the exercises in the video regularly?
Simply brilliant. Any time I see instruction on breaking up adhesions, I immediately start taking notes.
Nice!
"I have gotten a lot of relief from doing those exercises. I'm really grateful to you."
Glad you like them! :)
Thank you so much! My injury is from knitting too much.. just shows that it can come from many sources. Your exercises have helped significantly!
Hi did ur pain gone away?
That's great!
Great technique. Apparently there's more of us in pain. Searched with no expectations of really finding something that could solve my pain. But what do you know, nowadays, this is more common than I thought. Good exercises. Thank you for your time :)
You are welcome and thanks for following along :)
Thanks a bunch. I'm 80, left handed and I believed it was from overuse but thought I was stuck with it. Love this video. Your exercises are easy and can easily do watching TV.
Happy to help!
@@PrecisionMovementCoach It was very difficult to 'not use my left hand/thumb,' but I focused. Did the exercises and kept thumb close to index finger. Pain has definitely decreased. Will continue. Hooray.
I've been a chef for 13 years, I am definitely starting to notice more pains in my body. This has been giving me tons of trouble, can't wait to try out these techniques
You got this!
Thank you! I developed this working on recipes for yeasted low carb breads (repetitive motion of kneading). I have a splint which helps but just found this video. The active release down the length of the tendon feels really good. I will do all of them, thank you!
Glad that it helped!
Wow, thank you!!! immediate relief from these three exercises. I have had pain in both wrists (the left one for almost a year now, and then the right for the past three months) and have been searching (1) for diagnosis and (2) for treatments. Your video really helps! I just subscribed to your channel. Thank you again!!
You are welcome...I'm glad that the material was helpful.
Thank you we need more people like you
Thank you for this fabulous video! I so needed it...
Happy to help!
This rocks! thanks!
I’m already at my max shots and am waiting for my new insurance to kick in so that I can schedule my surgery. I came across your video and did these exercises and I can’t believe how much better it already feels !!! Thank you so much!!!
Awesome!
Keep it up :)
How painful were the shots? Getting my first shot in a few days
Thank you for sharing. Suffering for 3 weeks at the thumb wrist area. Your massage technique was amazing, 50% better by the next day.
That's awesome to read!
I've been suffering for almost 2 month 1 month and a week to be exact maybe this was because of my phone i dont know
Hi did ur pain gone away @richard ?
Thanks for covering so many injuries! This Tenosynovitis can also occur while practicing BJJ.
You are welcome! Thanks for following along.
Very informative!
Thanks!
Tried this and the relief was immediate! Thank you!!
Nice work!
Thank you. Your instructions are excellent.
Glad it was helpful!
4 months of pain. This helped
Thank you.
Yay!
Appreciate your tips and advice!!! Thank you!✅🎸
You are welcome! - Team PM
thanks. this was very helpful!
You are welcome!
Very Helpful. Thank you!
Glad it was helpful!
Amazing.... Thanks for sharing some important technics. You're do help us eased the pain after watching your videos..it Help us a lot. 😍👏👍
You are welcome!
Thanks you 😊 great job with you today 😘👍👍👍👍👍👍
Thank you!
Great advice and demonstration. Been battling this "mommy thumb" for almost 2 months ... Hoping these exercises will help move things along quicker ☝
You can do it!
How did it go? I also have mommy thumb.
@@cindykwon8918 it didn't go. I've had it for 7 months 😩😩
But i have not been good at offloading consistently. I feel like I could be doing more preventative work but it's been hard between baby and a big house move. Also haven't found a proper brace (tried two and they sucked). So... Don't be like me. Do prevention work before it gets bad!!
Did you ever have any luck with it going away? I’m 2 months in with mommy thumb and the pain is horrible. Having a 22 pound 8 month old is not helping.
2 things that helped: Pan Away oil by Young Living (look for a local rep to get it) and Kiniseo taping ( knew how to do this from my work, but lots of helpful youtube videos too!). But it only went 100% away when I got pregnant again ... so not the most ideal of solutions for everyone.
I did not follow through on everything I could have been doing (we moved and that whole ordeal just got me in survival mode). Post baby #2 if it comes back (and i fear it might), I am going to get what is called a "thumb spica" brace (they work the best as it's the only ones that isolate the thumb to prevent movement). The Amazon ones don't have the best reviews so I would call a couple physio clinics in your area and see what brand they use (or buy it from them so if there are issues you have somewhere to go to address it). And keep icing and stretching for the inflammation.
Fantastic advice, thank you.
Anytime!
Wow thank you so much my pain just disappeared straight away after following your technique Never thought my pain will go away It works …
Awesome!
Thanks a lot! Your video helped me a lot in my recovery.
Here is a little tip; if you are using a wrist brace and your arm kinda smells bad, you can do the second move while washing your hand! This way, you can get rid of smell while doing your exercise. And also, the soap functions as a lub, so it becomes easier to rub your wrist.
You're welcome and thanks for the tip :)
just started your techniques on medium strain on left thumb...will drop a note on site for progress after two wks...thanks for your help
Best of luck!
Did it get better
Thanks a lot bro
Thanks a lot for your tips, haven't seen properly the last tehnique.
You're welcome!
Try re-watching the video and listening for the cues as you follow along. Using the subtitles or viewing the transcript may also help. Let us know if you need more guidance :)
- Coach Joshua, Team PM
Honestly saved my life bro
I'm so happy to read that.
Watched other videos, the techniques in this one is by far the most effective. Had pain for the last few years and this helped. Thank you!
You're very welcome!
many thanks for video... you are so giving.
Much appreciated!
Juuuuust mentioned this to my chiropractor as I have these pains in thumbs and wrist. And I even did nerve testing, and I did the first test on both. OW.
Hope it helps!
Great video. This can be a problem for musicians playing Woodwind (Clarinet & Oboe) where the weight of instrument is on the R-thumb. Thank you for showing us how to deal with it. Your work helps a lot of people.
Glad it was helpful!
As a pianist, I've somehow developed DQT -- I must be holding the piano wrong... But seriously, this video and the info contained are SUPER helpful!
Thank you so much!
You're welcome!
thank u so much for the tips sir
You're welcome!
Thanks for the great video and article. If one must text use the voice to text feature. I got De Quervain's just from the way I hold my tablet w/my left hand and overuse due to broken right shoulder. Going with RICE, wrist/thumb splint for now followed by exercises in video and article.
Good advice.
Hi, I actually got diagnosed with De Quervain's Tenosynovitis and Carpal Tunnel today, and I'll be trying your excercises every day to relieve pain. I will be getting a wrist brace soon to help.
After 4 weeks I will be updating on my condition. Thanks for the video!
You can do it!
Hi there!
I think am suffering from De Quervain’s Tenosynovitis and Carpal Tunnel as well and I was just wondering if you could tell me your symptoms as it would be a great help.
Thank you so much!
Why does no one ever follow through with their recovery? Lol! No response means your problem is resolved hopefully!
Super helpful thank you 😭💛
You're so welcome!
u have great videos..thank you!
You are welcome and thanks for following along!
Thanks for this video. It has been almost a month since I experienced De Quervain Tenosynovitis. And since there's lockdown in my city, I have no way to go to the hospital and have it checked.i started this exercise yesterday and it helped me relieve the pain. Especially in the morning when I wake up it's really painful, tolerable though.
I'm happy to be of assistance :)
Zhelly Ann Linsangan How long have you had it? I had mine since late January healed little bit but it still hurts I can’t even shake someone’s hand. I can still lifting twisting stuff but if it’s against me and it hurts certain movements for Prohibit.
@@Santos01870 i think it was around march. I just woke up and my left hand hurts. It still hurts especially in the morning but I try the techniques in this video to at least ease the pain. I can't tie my hair and massaging my hair when bathing is really hard and even washing the dishes and carrying some things.
@@zhellyannlinsangan6095 Did it ever get any better and go away? What worked for you?
Do you feel better now?
It's start working after 10's. Today is special day. Merry Christmas and I wish all the best. Thank you.
Merry Christmas to you!
Eric THank you!!!!!!!!
Thank you
Thank you
👍
Our pleasure!
Thank you for the video! As soon as I did the stretch with my fingers wrapped over my thumb and bending the wrist, i felt the stiffness/discomfort immediately - will begin doing these stretches immediately and see how it helps! Thank you!
Good stuff! Keep it up.
Did your pain go away?
Very helpful ... Thank you !
You're welcome!
The massage across technique worked instantly for me
Awesome!
Me with both hands having this, ooooof alot of work. But again thank you for the info.
You are welcome and you can recover from this.
Thanks. I play mobile game a lot lately and both my thumb starting to feel some numb and pain sensation, sometimes kinda cramp a bit. I'll try this
Definitely sounds like an overuse issue...Good luck!
Stop playing game peroid or it will never heal
Not just texting..I play fingerpicking guitar and I have this problem. Nice video! Simple and effective exercises demonstrated well!
Hope it helps!
Same here. I had to stop playing for two weeks to heal.
@@barruzza nice job :)
Dudeeeeee i CANT FUCKING THANK U ENOUGH like i had a car accident two weeks ago and fucked up my wrist really bad and doctors just told me some dumb shit and gave me some pills but didn’t work really well a min ago i finished icing my wrist like i do everyday and then saw this vid did the first two steps and THENN the last one i did was fucking magical i did it twice and the third time my wrist popped like a pop I’ve been waiting on my whole life n then guess what i do not feel anything like really this was life changing i really appreciate u being on this earth u have no idea
Ericcc i love u
I am so overwhelmed to hear that! Hope you feel better now :)
I ended up getting this due to the way I was holding my infant/baby. It was so bad that at night it felt let there was joint movement, which I’ve now learned was an j glammed tendon moving. These exercises work wonders when you commit. Ty!
Ahhhh...baby pain. We know it well.
So happy to read that it worked...keep it up :)
- Coach Joshua, Team PM
Thanks very helpful ❤❤
You are welcome :)
Thank You!
You are welcome :)
Thank you very much brother
It's my pleasure :)
I have this for 3weeks now it started when I had a long drive. Its so painful it didn't get better. Thanks for this video hope it helps.
You got this!
Thank you!
You are welcome!
Thanks so much🙏
You are welcome!
pretty much sorted it after 1 go at it thanks
Nice :)
This is totally my issue. You are right on the money. I have looked it up and it seems that there's really nothing to do but wrap, don't use, cold compress, and nsaids. I've done all these things for around 6 or so weeks. Then I'll move it the wrong way and it makes me screech. It feels like it tears up any positive progress. I will do these techniques and let you know how it goes. You may not even be around anymore. This video was 5 years ago. But thanking you from the future lol
Hey! I'm still here :)
Please try out the exercises and let us know if ever you need more advice or assitance :)
The last one felt amazing!
Good stuff!
Thank you 😊
You are welcome!
I love your videos. I'm a senior, and they have really helped the various parts of my body that are starting to feel old. I'm wondering if you have a video for the opposite side of the hand. Well actually the wrist on the pinky side. Can you recommend anything? It is swollen and inflamed and I really don't know what I did to it. It was very bad a few months ago and I was in a splint. The doctor said it was a bad sprain or possibly a slight tear of a muscle or tendon. I usually wear a wrist splint at night. Thank you!
Thanks for following along.
You can apply the same concepts to that side of the hand, wrist and forearm.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
thanks for the tips, my wrist hurts since 2 weeks, i was climbing and went a bit to far, next day i felt pain. when i put my thumb in my hand and moved it forward i had such a huge pain shock true my underarm and hand. the thing is, i can use my hand easily, but just some movements hurt as hell, like what you said with the hand currled up sleeping i do that and wake up in immense pain because of it. ill try these things. hopefully i can climb soon.
thank you !
Thanks for trying it out!
did you recover? if so how long did it took to heal?
Thank you for the video. I am going to work on this for my DQT. I got the De Quervain's after a weekend of doing a lot of hanging, swing ups and pull ups on the bar. But that was just the last straw to a lot of repetitive use strain from gardening work (lots of pruning shrubs with hand snips). I've had it about 3 months now. Anyways, I have a question about what other activities I can do. I am definitely trying to reduce activities (as much as I can) that directly involve thumb flexion with ulnar deviation such as hand pruning and computer "mousing." But I am wondering if it is ok to do loaded movements on my hands in wrist extension such as pushups, planks, crawls, cobras and other bodyweight exercise. When I try these I get mild to moderate discomfort in the affected area, especially as the wrist goes further into extension. I also get moderate+ pain when I hang from the bar and attempt pull-ups, with my hand in pronated/overhand grip and especially false grip where the wrist is the most flexed. In neutral grip and hanging from fingers instead gripping from the palm it feels ok but the biomechanics are awkward. Should I use pull ups, gripping movements (such as KB swings/club bells) and quadrupedal bodyweight movements for exercise to maintain strength or should I lay off that arm completely (except of course the mobility PT stuff) until the De Quervains is gone? Thanks for your advice!
It's great that you are already examining your movements and determining what to avoid.
Try to minimize the angle of wrist extension you experience when your hands are on the floor by making your crawling steps smaller or by elevating the heel of your palms during pushup or planking patterns.
Use a tool like Eagle Loops to make your pullup variations easier without wrapping your hand around the bar.
You need to move to heel but should completely avoid anything that causes pain or that you cannot do in a pain-free range of motion.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks Joshua!
Thank you. I hope these exercises will help me. I have pain at my left hand, and this is a big problem for me, because I am lefty
You got this!
I hurt my wrist while playing basketball, must have done some weird motion idk. But I did this and immediately felt better, I’ll try these throughout the week thank you!😁
That's great :)
Thank you for these tips. My Dr. gave me a cortisone shot but will do these to make sure it doesn’t come back.
Please do :)
Thank you
You are welcome!
I fell backwards on my wrist but these worked. Thank you!!!!
Nice!
3 DOCTORS. NO ONE SAID ANY THING ABOUT THIS ,I TOLD THEM I THOUGHT MOST OF IT WAS BECAUSE OF YEARS OF MOUSE USE AND TV REMOTE .I`M GOING TO SHOW THIS TO DOCTORS ,THANK GOD !
Your doctors are garbage
same happening to me.just changing doctors .Not sure if it because of this or i have GOUT or nerve issues.but i did have years of over gaming and working on pc and using smartphones
Yeah. Don't feel like the Lone Ranger. I went to THREE HAND SPECIALISTS also.
And for the man that said "your doctors are garbage"...
NOPE. AT LEAST NOT ON REPUTATION.
I went to the WRIST specialist at the STANFORD HAND CLINIC.
WORST doctor I have EVER seen , for ANYTHING.
He was, in my opinion, sir, "garbage". Didn't hear a word I said.
I'm thinking a ton of orthopedic doctors must be like that.
Stick with the stretches.
Good luck!
Hope you're still doing well.
thanks God i found this video. i am struggling with this pain for almost a month 😭😭
Glad it helped!
I'm suffering from this pain for last 6 years
@@vkpresents01 i had it for almost 2 years now. How you cope with the pain though???
I used an ergonomic mouse for about 2 months. It had a ball where the thumb rests and that was used to move the cursor around. The bad part was that sometimes it would stick so I would spin the ball as fast as possible to get it unstuck with my thumb. BAD idea because that caused my pain. Thanks for the tips, I will definitely be trying these.
Good luck!
Having a great pain for the past few weeks..as i lay on the bed and use my mobile and text which has created this pain. Already have a neck pain.. Hope this video helps
You got this!
Thanku you🙏
You are welcome! Do you mind telling us how this video helped you out? - Team PMC
Thank you, now I know. Had this years ago from mouse and switched hands but came back with texting.
Glad that you found us!