Home Exercises for DeQuervain’s Tenosynovitis
ฝัง
- เผยแพร่เมื่อ 6 พ.ค. 2024
- Learn what movements and activities to avoid with deQuervain’s Tenosynovitis, what stretches can help, and how to manage pain using ice and heat.
This video will discuss the basics of activity modification ( how to do activities in a different way to avoid strain that makes deQuervain’s worse.
Watch until the end to find another helpful deQuervain's video!!
* disclaimer: this video is not sponsored, all opinions are my own. While I am a certified hand therapist, I can't diagnose you via the internet. Please seek advice from a medical or rehabilitation professional prior to starting an exercise program.*
i suffered this too. I watched and followed your hand stretches/exercises starting december 2020 until today April 2021. At first, it was very painful and i get so stressed about it but i got used to it. Thank you so muchhhh for this relief. I can use my hands normally now.
I’m so happy to hear it!!!!
Thank you. Your testimonial gives me hope.
Paying for therapy the for a frozen shoulder 5 years ago was worth it, but expensive. Now I felt it was best to let a professional assistance me on my way through becoming whole again. Thank you for sharing.🌹 Should the therapy take a year then it has to be done.
Thanks for sharing. I would like to know whether you wear a thumb wrist guard?
@@claraho1000 i bought it online to prevent my hands to move. i wore it for like 3 months and then i always do morning stretches just like in the video. Though it is so painful at first.
Thanks SO much! So well done! Easy to understand and implement! You are a great teacher!
Thank you so much for such excellent explanation on how to take care of this problem. You explained it better than my therapist. I hope to see many of your videos from now on.
Love the video! I am a musician, a professional viola player in the Rotterdam Philharmonic, 63 years old going on 64, and I have been told to stop playing for about 6 weeks. I am getting a brace and some advice, but I have to wait about ten days so i am going to try your stretching exercises. Thanks so much!!!😊
Love how detailed your videos are and how you explain the problem, what not to do to make it worse and what to do to heal and prevent recurring injury.
Thank you!!!
WOW! All my Doctor said was to get a Pica splint. I've had this issue for about 5 weeks. Youza!!! Thanks for explaining what is happening and giving such clear stretching instruction. I'm looking forward to the 2nd video Kelly.
Thank you so much for this video . I have been suffering for over two months. Your exercises are very straightforward & not complicated. I have started doing them & feel improvements already. Just have to remember about the lifting of shopping 😃
I have had these symtoms for at least 15 years !!!! It extends all the way up to my bicep & shoulder. Thanks for the info.
5:40 this was a game changer for me
when I started having wrist problems, I accidentally noticed it feels better when I hold mouse without using thumb, but I never saw anyone else speak about this
I'm glad you're sharing this
Thank you so much. I had been doing some rather painful stretches that I now realise were not helping at all. Less than a week into these stretches and being very disciplined with not using my thumb has given me some real improvement.
That’s great!!! I’m happy to hear it’s feeling better - best of luck to you!
Suffering from this for couple of months now, used braces, ice, heat nothing worked. But alternate way to lift things and not using my thumb really working for me. Thank you for the amazing information.
Thanks so much for all those great tips and detailed advice on just HOW to do things around the house so we don't make the problem worse etc, all very important and I have seen very little advice like this on other you tube videos.
Very thorough, thank you. I might add that in my immediate acute phase, the use of a shop bought thumb and wrist immobilisation splint reduced my pain so immediately and immensely I cried with relief! I can see that once out of acute pain your mobilising/lengthening movements (I prefer the language of lengthening rather than stretching, folk always want to feel a stretch, ie feel pain) will be valuable.
Damn you de quervains. Thank you for your time to make this for us 💌
I hope it helps!!
This video was comforting, thank you! I have had this for some years - as a result of too much knitting! But it has worsened lately, particularly in my right hand (I'm right-handed). I think this time gardening brought it on. I will see a physio about it in 2 weeks, but in the meantime I am doing some serious activity modification and resting it as much as possible. Also wearing a spica splint. I can do the stretches you suggest without much pain, so I will carry on with those, then see what the physio says. I am 64 and really hope I can recover from this without having to consider surgery- which I really do not want.
Fantastic video
I suffered this exact problem. Wish i watched this sooner. I'm a musician, i do dishes at work. I play videos and text a lot
It was mostly from guitar playing but dishes doesnt help. For those reading this, sometimes a brace doesn't help. My wrist felt worse after a brace. But a compression glove worked ease the pain and allowed me to work. There are waterproof ones too. A gyro ball is also recommended. Search online. Thank you for this video. I will do stretches for now on everyday
You rock! I've had this for 4 days so far, so very early stage of it for me. Just wanted to say thank you for this great information! Take care!!
Hi! Did you get better?
Thank you very much for your videos!! I have had this condition for about 4 months. Have seen a doctor and physio who were helpful! And did help
Me to modify my daily activities to a point!! However, I have not persisted enough and so have still not recovered!! Have also watched several videos on the topic but still not persisted enough in new behaviours!! I have just looked in how many videos you have subsequently done, so will watch these too! At this point though, I wish to say, that this video has been the most helpful that I have seen, and so has given me new motivation to persist with the suggested program!! Many thanks again!!!!!
This is a great video, very informative. Thank you
So helpful. Thank you for the detailed video. 👍🏼
Thank you for taking the time to create this great video. Is it ok to do things around the house that use my hands and forearms in an unusual/creative way to get chores done… as long as it doesn’t hurt?
Great video. Did you ever make a part two video? Thanks 👍
I am working on filming an update to this video actually!!
Thanks very much for the sharing
Great & clear information! Thank you so much 😊
Thank you! You're welcome (:
Thank you very much for this vid, its very useful!
I have this for 1-2 weeks so its pretty new. When I did the Finkelstein Test I had the pain at the hand-thumb side of EPB (not at wrist or arm). I’ve been using a splint for 2 days and now I can hardly feel any pain when I do the Finkelstein Test.
However this time I have pain at the thenar eminance part inside my palm and base knuckle of my thumb, especially when I’m gripping things. Is it normal and is this a sign of healing? I hope it is🙏🏻
Thank you for this video. I'm a new mom and have had symptoms since late January. My PCP recommended NSAIDs and a thumb brace but I wanted to find some stretches and exercises that would help. Thanks again!
I hope it works! Consistency is key, stick with it!
Thank you. My pain is i the top of thumb...sharp, jolting nerve pain. I will try these stretches and modifications.
Thanks so much. I’m hoping to heal myself by working smarter.
My dear Kelly, thank you so much for your video. I am an elderly Englishman enjoying life in a small coastal town in Japan.
The doctors here have no clue on the subject and load me down with powerful painkillers that I promptly throw into the dustbin.
Having suffered this ailment for years I continue to text using my thumb - right hand is the one affected and I also use the thumb in many other ways. Will carry out your procedures.Best wishes, John.
Hope it helps!!!
Thank you so much, I needed this, I will start these exercises
Hi. Thanks for your info.
At this point, I’ve been dealing with this for maybe 4 months now. It’s a lil better but, I will definitely use your information today (May 7) and let you know how it goes.
Sorry you've had pain for a few months! I hope this will help!
Thank you for the video. Did you ever publish a second video about DQT?
Thanks so much for this video! Sooo informative and helpful!!!
Thank you for your advice.
You're welcome!
Thank you! This was very helpful.
Fantastic video. Thank you so much for producing this. There is so much bad information out there about this particular injury and condition. It is refreshing to get professional advice from a hand therapist. The background and explanation at the start of the video was super helpful as well as the tips on ice and heat. I will be following your recommended exercises and hope to get some relief from deQuervain's. Thanks!
It is hard to find information! I understand what you mean. I hope this video was helpful! Best of luck. (:
I am looking forward to following your exercises ASAP. Same as what many folks commented below. It's been hurting for a while and now I'm gonna work hard to make it better. I wanted to ask if you think it could have been caused by doing many push ups with bad form over a period of a couple weeks? Thank you so much for sharing something so helpful!
It could be, that wrist position tends to be pretty aggravating for those tendons!!
Thank you!👍
I'm in love. How could one not follow your directions.
Hi, and thanks so much for making this video and explaining everything I needed to know. I have on the 5th February this month had a 2nd operation on my Quervain tendons as it was severely blocked and the first doctor didn’t see how far up in my tendon that it actually was.. so now it’s finally done with an now I’m in the recovery stage.I am searching how to fix it back to strength. I hope to return to work, but want to continue with some exercises. I hope these few things you show us can help me. 😘
I hope this helps!!!
Oh no sorry to hear this im.in the same situation where my work is so repetitive ughh I hope I don't need surgery ughhh
Thankyou very much this is great. A safe approach & effective. And the explanation & insight to this condition has helped me understand & attempt to make changes
Great educational video, thank you.
Thank you!!
Thank you- De -Q for 18 months now, phys ther, 2 injections, times of relief after injections, just re-injured. Again.
Ok. I have listened; will do these things, and some massage. Hoping.
Thank you for this!
Really helpful! Thank so much.
Thank you so much for this awesome video,truly appreciate you ❤️
Awsome information you saved me a trip to the Dr.
Excellent thank you 🙏
I hope it helps!
This was a really great video. I saw videos where they use weights, and it's painful. That I dont think should be done at least for long time. I also massage then put ice. Really helps
So helpful! Thank you.
Thank you for the very well-explained video. 🙂
Today is my first day doing this routine after 4 months of trying to heal my wrist with ice and no movement. I will be posting my progress.
First week:
The improvement is very noticeable.
In my first day I was no able to half-close my right fist. Now in the mornings I can close my fist with just a level 2 pain.
I've been doing the exercise of closing my fist progressively for 20-30 reps three times every day. And applying cold before bed.
I feel very optimistic 😊
I just saw this and thank you so much!
Awesome .Thank you
Hi, I have what sounds like DeQuervain's Tendonitis, but I have a very mild version of it. I can still use my hands to do most things without any pain, but clicking in my wrists and thumbs persist sometimes even after doing strengthening exercises for my wrist for 5 weeks. I was only given wrist exercises by my physiotherapist, but no exercises for the thumb. Do you think that could be the reason why the clicking won't go away because I haven't been doing the thumb exercises? Can I still be considered as having DeQuervain's Tendonitis, even though I have a very mild version of it or would there be a different name for it? Thanks for your help.
Thank you so much!
I just stated using these exercises. This developed after starting wood carving in Feb. 2023. I developed this the last week of July 2023.
I've been trying to deal with this for years. As you mentioned, it's very hard to NOT use your thumb. Writing, typing, holding anything, remote control and using a mouse. My pain radiates all the way up my forearm and occasionally my bicep. 2 things I found to help, is a vertical mouse and active release. I'm going to try some of your exercises. I was diagnosed years ago and there wasn't that much information out there, so thank you for this video.
It's SO hard. We use it for everything! Hope this helps.
Thank you very much.
PS- You have a lovely way of presenting this message.
Great info, thx
Thank you very much for this video. Helpful hint: I use a green scrubber, the kind put out by Scotch-Brite, to open jars and bottles. It adds to the grip.
Amazing idea!!!
Thank you! Your video is so easy to follow and your demonstrations are great! I have a bony lump where the sheath is on the radial side, it’s so painful especially if I knock it! Is this a deformity of De Quervain?
It’s inflammation in that area - the bone is more prominent in that spot. And there’s a sensory nerve that lies right there, so it can be real sensitive!
I have exactly that issue. I feel catching, pinching and burning on the thumb side of the bump. I had a cortisone shot about 3 weeks ago and it didn't help.
Hey Kelly, you are amazing ! Thanks for this useful information. Actually, I had this problem in my wrist and it produces some kind of friction and sound between the nerves. Is it normal ?
Yes - crepitus or friction/sound along the tendons in that area can happen with DeQuervain's. it's a buildup of inflammation and extra tissue.
Hi... I just got this like a week ago and narrowed it down to quervains. Does a cortical steroid shot help with the healing and also how long do we use the spica splint? In other words how long does it take to heal give or take... thank you.
Thank you for the home exercises. I will start doing them, i have been suffering for 5 months. Some days are not as extremely bad. I feel it worst in the morning soon as i am conscious and start moving my hand like stretching it.
So sorry to hear! I hope the exercise help!
same!! its super painful as soon as i wake up
I feel the same
Very Good thank you.
Thank you.Unfortunately, I did this diligiently for 5 months. No success. I pray I don't need surgery. Too ptsd from working the "frontline" and being a patient in march2020. HBOT has been great, now doing IV ozone which is great too! Comprehensive approach and holistic assessment and treatment are good. Thank you though, still learned and I'm grateful :)
Sorry to hear that despite your consistent effort that it didn’t get better! But so excited to hear that you’re doing some treatments that are helping now!!! (:
This injury is no joke. Suffered for a year with it and eventually had to have surgery. Been spent another half a year rehabbing.
Hi, greetings from Colombia. I just want to say two things. Number one.. thanks a lot! It really help my condition. And number two: eres todo un sueño de mujer!
Hope it helped!!
the pain has also extended until my upper arm :( will definitely set a reminder to stretch every hour now and consciously change my daily activities. thanks, i really needed this video.
Oh no! That's not good ): I hope some of these stretches will help you!
hello again :) may i ask if there are any vitamin/supplements i could take to reduce inflammation or speed up recovery? its been months and the pain moved to my forearm already (not so much my thumb/wrist) :) hope your can help, thank you!
@@Keith-wj7bm not that I can advise on - that's not my area of expertise/scope of practice! But I'm sure you can talk with a doctor or do some research online, using reputable sites like the National Institute of Health!
Thank you so much for this! It took 6 months to get the right diagnosis of this is a nightmare trying to see anyone in person here...such a helpful video so excited to hopefully be able to do something about it!
My name for you is "the common sense lady". What you say is simply common sense BUT I never thought of something as simple as the tip imagine your thumb is tied to your finger so you can't move it. Obvious and I didn't think of it! Thank you very much!
hahaha I love this nickname!! :)
very helpful. been in pain for months. please do make a part 2
subscribed! :D
@@Keith-wj7bm Thank you!! I hope it's helpful!
Hi I have had that for months I got it from knitting, I can see the vain I will do what you told us ,I am wondering if I will be able to knit again,thanks so much for your help more videos please
I'm sorry you've had it for so long! Yes, I hope you can return to knitting. It's likely the repetitive motion and the wrist and thumb positions during that activity. I wonder if there are alternative ways to hold the knitting needles that might make it easier on your wrists? Something to play with...and definitely reduce the amount of time spent doing that (like do little bursts rather than several hours).
Thanks so much 🙏🙏🙏🙏♥️♥️♥️
Thank you
Hello could you make a part 2 or maybe explain how that would look? thank you so much for this information. How often should we be doing the modified finkelstein test? Every two hours like the forearm stretching? Thanks, Kevin
Often times don’t even recommend the modified finkelstein as a stretch because it can be painful and cause more irritation. If it doesn’t feel painful, I’d do it about 3 times a day.
@@ForwardTherapy Ok so you use this more as a exercise then?
I usually use it more as a diagnostic test these days, found that sometimes doing it as an exercise flares up symptoms more
@@ForwardTherapy Ok did you make a updated video on the subject? Thanks
@@kevincle4669 I haven't yet. But would love to in the future !
Hello, thanks for the video☺
Wat the difference between dequervains tenosynovitis and trigger thumb?
DeQuervain's tenosynovitis is a synovial sheath irritation that occurs on the radial side of the wrist. Symptoms are located on that side of the wrist.
Trigger thumb is a sheath irritation on the other side of the thumb as the tendon is gliding through the a1 pulley (a tunnel that holds it close to the bone). the inflammation in this area isn't big enough to fit through the tunnel and there will be a click or locking that occurs.
very very basic explanation.
Very helpful. What about using scissors? I find this impossible with the sharp pain this causes.
Sometimes I think spring loaded scissors are easier because you can use your fingers more than the thumb!
These stretches help me give a thumbs up
Thank you!!
My injury started when I moved to a 3rd floor. Groceries bags 20 pounds cat litter 20 poundz pizza box and watermelon 5 pounds on one wrist and I wonder why? But I have 2 keys to get into my building. Luckily I work at a physical therapy office and our hand specialist named Kerri is awesome! But she's so busy as of late I can't even make an appointment. There are a lot of injuries to the wrists and hands lately January 2023. Thank you!
Thank you for this Video! Been dealing with this for over a year now . Wish I saw this earlier. I'm afraid I may need surgery... .Do you think if I try everything you have demonstrated and in strict about rehab you think it's too late?
Sorry to hear that! I think it’s worth a try to start doing some of those strategies, most important is modifying activities to avoid using the thumb, I’d recommend a thumb spica brace, ice and heat, and gentle stretching. If no change in 4-6 weeks probably conservative treatment won’t help too much!
can you add a part two please
Your video was fantastic I have been suffering with this condition for many years now I am a keen mtb racer and been wearing supports but would love to get a permanent solution can yiu help.me at all
oh I'm sorry to hear that! What kind of supports do you wear? the most effective support for activity is either taping (like kinesiology tape) or using some type of thumb spica (preferably one that allows some motion). You should also do stretching, icing when it's flared up or after heavy activity, and progressing to eccentric wrist strengthening exercises!
@@ForwardTherapy hey there yes I wear a troy Lee mtb / mx specific support limiting backwards movement of the wrist .. also I do tape it when racing or training... im off bike at minute with a shoulder AC decompression and while completing rehab for that tge wrist has become painfull.... at min I have had many injuries started with tennis elbow release but allways had the wrist pain so I'm thinking the wrist problem and pain caused the tennis elbow it fared up again while off wity shoulder so started me esentric tennis elbow exercise with theraband flex bar and power ball those sorted the tennis elbow pain and now gone into me wrist can you offer any help would love to get to tge bottom of it without more surgery x
Your video is very helpful. I'm suffering from this DeQuervain's Tenosynovitis in my right wrist. I diagnosed it myself because I once had it diagnosed in my left wrist so I recognize what it is. I got this from hours of piano playing everyday. When it eventurally goes away, is there a way for me to prevent it from coming back when I get back to my piano playing? I'm assuming that stretching before piano, warming it up is the answer, but I wanted to see if you agree with this. Also, when is it safe to start squeezing exercise putty (clay) for strength building?
Focus on posture, warming up your body with stretching prior to playing, doing an instrument specific warm up, and taking frequent breaks! Ideally every hour of play time should include 15 minutes of break.
@@ForwardTherapy Such great advice! Thank you!
How do I apply heat compression to the area, I mean what device and/or product should I use?
I've been suffering from this issue for 10 days now.
You can use any heat source, warm water, heating pad, uncooked heat in a pillowcase warmed up in the microwave, paraffin wax, etc.
Thanks a lot! I got de Quervain's in both hands because of (I think) too much yoga, haha! I've been going to a physiotherapist, but I can't see her often, so that's a nice refresher on what to do ! Also, this was super informative in general! Glad you took time to make this video :)!
Thank you! I hope it helps!
I I developed this after. Radial fracture in the wrist. And it's been. Flares up every so often since then, and that's a year and a half ago.
Ugh so frustrating when that happens!! Yes, those flare ups can continue for years after having tendinopathy ):
oh no :(@@ForwardTherapy
its so tough because I play guitar! GRRRRR,, thanks for the great video!
The video was extremely helpful. Could playing the guitar have caused the condition? Thanks
Yes, it can! Repetitive movements and awkward or static postures can contribute.
❤Thank you so much for your help! You're very knowledgeable and cute! 🥰
Would you suggest cortisone (I think that’s how you say it) shots for this injury?
I got one cortisone shot and it helped a lot in reducing the pain I had, but I'm still experiencing some "light" pain/WEAKNESS after almost 2 months after the shot.
Interested in hearing more of this to know if what I'm going through is normal 😅
Loved your video thank you so much I’m about 2 1/2 months in with this injury. Do you know how long this can take to heal? I’ve been really good about wearing my splint but haven’t done too many exercises because I’m afraid to take my splint off for too long
It really depends! It can take a while, mostly because it's so difficult to modify your activities and not use the thumb so much. I would definitely recommend doing some stretching exercises and removing the splint for increments to allow yourself to stretch, and also to avoid becoming deconditioned.
Thank you so much for this! I was diagnosed just a few days ago and I have to wear two splints now. Does massaging the affected area help at all? Also, do you think a certain diet or avoiding certain foods would help speed up the healing process, such as anti-inflammatory foods?
I’d be cautious with overzealous massage - ok to do a little, but if you’re too aggressive with it, can actually make the pain worse and irritate the tissues. I believe eating a balanced diet is always an important part of healing! And getting cardio exercise 30 mins daily
@@ForwardTherapy thank you so much!
I got injured this part during workout. Can I apply this exercise?
Thank you for this video. I've had a problem for about a month now, and it hurts. When I put my thumb inward, it feels like my tendons are popping and breaking, it hurts so bad. It started after I slept wrong one night, I believe with my wrist turned inward. Will it ever heal? Seriously, will it?
It can get better! It often takes 9-12 months to completely resolve with active management
Does it help to keep the hand in a brace/splint to limit the thumb movement? I've been doing that and it seems to help, especially at night....would love your opinion
Yes!! Thumb spica brace is usually my go to recommendation.
@@ForwardTherapy thanks! great video, by the way!
What about supplements? I’ve read about natural anti-inflammatories called anthocyanins that are in certain polyphenol-rich fruits like black currants, bilberries, etc. Do they work?
I wish I knew the answer, sounds fascinating! I’d have to look at the research
would these stretches be counter indicated for an individual with dequervain's pain but widespread joint laxity from a collagen/connective tissue disorder?
I would recommend seeing a hand therapist in your area who can recommend more appropriate stretches for you based on your medical history!