The WORST Exercise for Trigger Finger. Do THIS Instead.
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- เผยแพร่เมื่อ 21 พ.ย. 2022
- STOP squeezing or gripping a ball if you you have Trigger finger or trigger thumb. This is a very common exercise that is recommended for trigger finger. Yet there is NO evidence to prove repetitive gripping of a ball is an effective exercise to heal trigger fingers. However, there is an exercise with proven results.
👉In this video, Michelle will demonstrate the A1 pulley stretch, the trigger finger exercise you should be doing instead. The A1 pulley stretch is performed by applying an isometric contraction to the tip of your locking or catching finger. Watch the video now to learn how to add this exercise to your trigger finger treatment program!
Remember it is important to see a Hand Doctor if you suspect trigger finger or trigger thumb so you can get a proper diagnosis and get on the right treatment path to treating your injury. (See Disclaimer below)
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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.
Great video. Before I started watching your channel I had terrible hand pain and triggering fingers. Could not hold a hammer or work at all. Now after a long time of following your videos and exercising my fingers correctly I am pain free and both hands working as they should. No more trigger fingers and hand pain is eliminated. Thanks for all the information that doctors refuse to give. No surgery or cortizone shots and my hands are perfect thanks to your videos.
Wow! This makes my heart so happy to hear!
Seems like thumb should be stretched outward.
Michelle I work at a warehouse where most of our products are wrapped. In plastic., so I'm constantly pulling and gripping . I've been trying exercises with gripping, the tennis ball, etc. But what you said about why would you do exercises gripping I,if that's what caused the pain in the first place?? Well, THAT makes soo much SENSE!! I'm excited to finally see results. Thank you!
U all can still turn to Christ God bless
Awesome video thanks for sharing I really appreciate it 😊
Liked and subscribed. I have been constantly having ulnar nerve problems in both arms over the past 18 months. Your expertise has been transformative in my ability to try and fight to remain healthy. It makes it easier playing with the kids.
Great information. Thank you!
Keeping smiling! Thank you very much. It really helps!
I first saw you on the video that explained the differences between trigger finger and dupuytren contraction. Thanks for steering those with trigger finger to an exercise that should help. I guess the natural tendency of those with trigger finger would be to curl and flex the irritated joint area. Hopefully, if they find and see your video, those with trigger finger will no longer mistakenly do inappropriate flexing exercises that could further inflame the already injured area(s). I'll continue to look for more of your informative videos on the care and treatment of trigger finger symptoms. My thanks, again, for steering me in a direction that will help, rather than aggravate such an injury. G'day to you...!
So glad I saw this. I have been sitting here squeezing a ball EVERY day for my thumb. Thank you!
Amazing! This exercise worked right away for my trigger index finger! Thank you!
Hello Michelle. Big fan. You have helped me through a boxer fracture so well with many ways to get mobility back. I wanted my fist back. Thanks to you I have this. It's been over a year but I have almost 💯 mobility back. I have some strength as I work with y hands a lot. But I realized I need to build my strength back. It's definitely atrophied. It's really my whole left side. You are a super star. You help so many. And you always respond.
Just wanted some strength exercise advise. Have a great day.
Wow, great info!
thank you for showing the thumb part of the correct exercise
Very nice Video!
Thanks for sharing...I'm dealing with several stubborn trigger fingers...maybe this will help. Went to PT and I have those exercises, but they're still persisting. Thanks again!
Appreciate this! Immediately felt good.
Excellent!!
Thank you Dr Michele, i started watching your video's since this morning, stretching and light exercising my very painfull stiff thumb four times.
I praise the LORD for HIS enabling me to overcome the pain, for i can now lift a cup without any pain
Thank you so much
Interesting, TQ 🙏🏿
I am suffering of trigger finger and I will try these exercises and hope it works for me . 🤞🙏
Great video ❤
Thank you so much, these exercises are so effective. I got improvement in just 5 min.
Thanks again for the knowledge sharing ❤
Thank you so much madam...
Great video❤
So helpful! I am a calligrapher, and my thumb pain has begun to interfere. These help ease pain, and thanks so much!
U all can still turn to Christ God bless
thank you so much😃
OMG after having my trigger finger in the same position for 4 days i did 14 repetitions and trust me it hurt like a mother, but after i was done i was actually scared to bend it, but i started crying after i could fully bend my finger. Thank you very Much. It's true that they say things free and from GOD are the best things in Life. God bless you.
What a timing. I saw a squeeze ball on the table and was about to do the exercise, luckily it's not squishy anymore. lol. I also remember there are 2 more trigger finer exercises you showed in another video in addition to this A1 exercise.
Thanks really love that your videos are always to the point, no small talks.
You're welcome! Let us know how the A1 exercise is working out for you!
After 3 hand operations, other fingers started acting up, and I decided not to go through any more procedures.
And after months I discovered something that no doctor had ever told me - - this condition goes away BY ITSELF with time, like any other infection. 🙄
That is where I want to be b4 the next two months . Never seen these exercises yet apart from today . Mega thanks.
I’ve been welding for four years and I’ve been having this issue for a year I got a steroid injection and it went away for about 8 months but it’s recently came back worse than ever I’ll be sure to try this out.
Its uncanny. I am currently experiencing that type of pain in my thumb, and I had no idea how to treat it. Thank you so much for showing up in my TH-cam feed. How did they know?🤔
Tq tq for this video ❤
Terima kasih 🙏🙏🙏
been suffering for a few days with my thumb and I'm doing what I call is a reflection spider stretch.. (fingers from left hand to right hand fingers and pushing gently each other out till the peds from each hand touches and I hold) The stretch feels good and it helps me out in the morning because boy oh boy the mornings are tough ! But I'll also do her recommendation for the thumb.
I have had trigger thumb since mid-summer. I have tried several things. So far nothing has worked. I wear a bandaid around the knuckle to prevent it from bending b/c it is VERY painful if it does. I will try the recommended stretching for my thumb & HOPE it helps. THANKS!
Good morning from Texas! This is awesome. I just had a shot done it helped. But I want to do this exercise. Is it advisable after the shot and do go against the flex or do I push without going against the pressure or stretch? Again thank you so much!
Great advice, I have given you a trigger thumbs up.
Hello Michelle, The snow season has begun here. Not as bad as it was in Buffalo, but pretty intense too. With the exercices and recommandations you gave me last year, my wrists are doing fine so far even if I have been shoveling and snowblowing almost every day for the past week or so. As for the trigger finger exercice you are showing in this video, I am grateful for that too. I had a little surgery for a trigger thumb few years ago. It does not trigger anymore but it has always remainded a little stiff . I will do the xercice you suggest and I am pretty sur it will help. Thanks again for your great work.
Hi Christiane- I am so happy to hear your wrists are doing good!! I hope snow season isn't too bad for you this winter!
Doctor why is there pain and swelling after physiotherapy sessions and is it really the movement of the hand to return to normal after the stiffness of the splint and thank you
Hello Michelle, I recently had carpal tunnel surgery on my right hand to release trigger fingers. I find the exercises from your video to be the very helpful. I do the exercises watching your video two to three times a day. I'm getting back on the mend and I can't wait. Thank you.
I’m so glad they’re helping!
Hello Elizabeth, I have an inflammation on all fingers except the thumb and it's the first time I read about carpal tunnel surgery to release trigger fingers. May I ask if all your fingers were affected as well or only a few? Thanks for your answer!
I had trigger thumbs, first in the left and 2 years later in the right. They both resolved after about 6 months. Very painful times. I prevented myself from having the thumbs trigger by merely holding a silicone ball loosely. Squeezing would give excruciating pain. I wish I had your videos back when my problem was acute. Now, the thumb joints are frequently painful. One of your other videos about stretching for arthritis in the thumb joints has been very helpful. Thank you so much for your advice. I hope your videos can help many other people.
Have you been cured and your hand movement returned to normal
Best advice I’ve ever searched for :)
Could this work on trigger finger/dupytrens symptoms
The top of my ring finger was amputated with bone chipped
One year in my whole hand has contracted .
Many thanks
Just found this. I'll certainly try it...
I just found you online and you have given me hope. I ruptured my sagittal band in my middle finger and after some time all the fingers are triggering except for my index finger and thumb. Wish me luck.
A sagittal band rupture can mimic trigger finger but it is completely different and requires very different treatment. Please see a hand doctor ASAP for the sagittal band!
@@VirtualHandCare You are great. Thanks for your response. I do have an appointment with a hand dock.
So.glad i found this video. Been going hard with playing hockey and practicing drills to teach my kids. My middle finger has been painful and gets locked at the joint without recocery. I need my left hand to unlock it lol. Getting old! 😊
I recently had my 5th trigger finger release surgery. It was my 4th in 2 years and the 2nd time this year. I got the stitches out this past week and the surgeon told me that the odds are high that my other 5 fingers will need the same type of surgery someday . This positively sucks.
WOW it worked instantly
This problem just began for me and I am very happy I found YOU! I have been working with the exercises and splints for triggering middle finger. I'm very glad you made this video, I was forming a fist thinking it was helping!! Thank you for your comfortable way of explaining and demonstrating.
I agree. I was having hand pain and thought those balls might help 😮 bought them and it got me into PT because it got so much worse.
Thank you 🙏
You’re welcome 😊
Hi. What exercises do you recommend for elderly womanvwith clenched hands . Thank you
just tried it for two seconds without the towel and it worked, thank the gods
I should have seen this 15 years ago. I have had 6 trigger finger releases and am currently experiencing symptoms in my right pinky finger. Do you have exercises for it? Thanks from all of us who suffer from trigger finger
Wow, so glad I saw this, just in time. I'm trying to increase my hand strength so I can lift more during a deadlift (my hands are the weak link). Hubby told me to get a ball to squeeze. I was nervous about that, with my trigger fingers. This video tells me I had reason to be. Thanks!
You're welcome! Glad you listened to your body too. Squeezing a ball could aggravate those trigger fingers for sure!
I have been doing this exercise for four days and I have to say that I am noticing day on day improvements in my condition.
Thank you. Will definitely give it a try.
@VirtualHandCare That thing you do with wash-cloth - is that also good for POST trigger-surgery (of middle-finger? It was not clarified). Also would use of O-ring at bedtime enhance surgical-healing - and would it fit my quite-short Mid-finger? Also, now that you warned against squeezing a ball (thanks!), i'm concerned about Flexing-exercises recommended by the surgeon. Shall i limit it to "extending" but WITHOUT the accompanying "flexing"?
Thank you! I felt immediate relief after trying this exercise while watching your video for the first time - I can’t wait to try them properly. When I asked my Doctor what I can do… he said “Nothing” - he (painfully ) injects my hands with steroids and eventually operates but offers no real solutions. I’m a quilter and gripping the rotary cutter has become difficult and pulling weeds in the garden is impossible. I did buy balls to squeeze but they don’t help. I’m so grateful!
I hope this helps! I usually get injections, but my doctor is booked for 2 weeks! I even went to the ER to get the injection.
My job has my constantly grasping… I can’t not work 😫
I used the rubber egg to loosen up muy middle finger (trigger finger) issue. It has been very effective to ease the pain.
You are an Angel 😇
What would be the best exercise after pip joint lateral dislocation in the 4th finger?
can this exercise be done with the taping on or off ?
thank you
How can I massage and help my mom who curls her finger and wrist? I don't think she has trigger finger. Thanks for your video. ❤
What do you recommend for lots of pain
Developed trigger finger in ring finger. Had very tight wedding ring removed and assumed problem would gradually go. It didn't, so starting ball gripping which appeared go give some immediate relief, but problem and severity seemed to be getting worse not better. Stopped the ball gripping, splint on overnight, trying some of your stretches, and problem thankfully appears to be rapidly improving. Thanks again. PS perhaps a video on when it is time to get your ring cut off, and very importantly how (in UK drs don't do it, huge waiting in a&e who don't want you there for sore finger, jewellers stopped doing it, recommended solution seems to be go to fire station. It's crazy. I eventually found a jeweller who still did it after hours of visits)
Tricky to get the stretch on your pointer finger. Any tips for isolating that tendon to get the stretch?
That's squeezing is HOW I GOT my trigger!!
She speaks the truth!!
honestly, THANK YOU. I watched one of your other videos yesterday and in one day my pain is alleviated from my trigger finger. I was told by my physician to do squeeze exercises and did not notice a difference for several weeks. I will be doing these exercises instead in addition to the split and oval 8s I'm wearing.
4:39 for thumbs
⭐️⭐️⭐️⭐️⭐️
Hi Michelle. I really like this channel.💚 I’m confused as I don’t know whether I have “trigger thumb” or osteoarthritis of the thumb. How can I find this out?
Thank you.
Your doctor can determine which one you have, he/she will take an xray to determine if you have osteoarthritis. However it is possible to have both.
@@VirtualHandCare
Both, that had crossed my mind. I’ve worn it out using my whip.🤠😆
I just had trigger finger surgery on my middle finger and I'm having hell with rehab and regaining pain free range of motion. I was told to just start using my had after about week two. I'm one month out and still have stiffness and pain. I work with trigger sprayers as I'm in the glass business and I've been drumming for 40 years. I'm sure both of those things contributed to my condition but it came on fast and only seems to be getting worse.
I'm now developing similar symptoms in my opposite hand. Any advice for rehabbing my hand would be great.
I got at a question for you if you be so kind to answer. My middle finger has been stuck for 3 days now I tried everything to get it unstuck can I just grab my finger enforcement straight or will that cause more damage ? I can't take my finger being bent another hour thank you very much
I’ve been watching your old videos about finger exercises when you have a wrist fracture, and i’m concerned about my thumb because it’s completely covered by the splint and im worried its going to be tight later on
Thank you, Michelle, for another good trigger finger video. I have the feeling my ring finger trigger finger was caused by gripping a regular mouse, that I use to play an online game with. I'm kind of addicted to playing Mah Jongg dimensions a few times a day. Does trigger finger from gripping a mouse sound plausible? I can't write, etc., as I commented in another of your videos. But your exercises are definitely helping. Thank you.
Hello, yes it is definitely caused my mouse gripping. I have index trigger finger, from working so many house a day typing and mouse clicking. I’ve been doing grip strengthening exercises. I bought one off of amazon, works amazingly!!!
@@AR-wi5xi Thanks for the info.
How do you do the little finger thanks
For: "wanting that finger to resist that pressure,"does that mean allowing the tip of the finger to slightly curve backwards onto the washcloth(as it visually seems to be on the video), or intentionally resisting the pressure by keeping the fingertip straight. Hope this question makes sense!
You want to intentionally resist the pressure to the tip of your finger while keeping it straight. The pressure is applied to the palm side of your finger. Your finger does not push back against the wash cloth. The wash cloth is there to keep your large knuckle flexed. Hope that makes sense!
Can someone with Duputrain finger use the A1 Pulley stretch?
I have a trigger finger in my ring finger. Question: Is it harmful for me to massage my hand, specifically, the FDP tendon, below the MP joint? Is it in any way beneficial?
Thanks!
I was using a hand gripper with a spring …is that bad for trigger finger?
What about the top of the hand. I have an issue with my index finger binding/clicking on the top. Was not painful but has become somewhat uncomfortable now. I assume it's now inflamed.
@Virtual Hand Care Thanks for another Awesome video! But what can I do if I suffer from Carpal tunnel syndrome, ulnar tunnel syndrome and tennis and golfers elbow? Almost all exercises are somehow squeezing a ball or hand gripper. Obviously, I also suffer from trigger finger on my ring finger. I would be so grateful if you can help me with this. The pain of all of these conditions is bad, bad. Thanks!
Oh boy! That is a lot of different conditions. I do have exercises for a few of these but you need to evaluate what in your life could be causing these injuries and seek medical advice.
I have tried the stretches, and it works but not that great in my case. I am in Canada and not getting any help from anyone, my family doctor tells me that I will see a hand surgeon only when I cannot move the finger at all which is not the case yet; one of the benefits of free healthcare. I started to use the ball on my own and what I do is squeeze, hold for a few seconds, and release slowly. It helps temporarily. My hand hurts and there is nothing I can do but to accept that. I also find that doing the dishes with hot water and squeezing the water out of the dishrag also helps with pain and mobility. There is something more extreme I do with the ball: I make a fist with it in my bad hand and punch a bag; that increases mobility even more. I do not know what you think about these things I do doc; I am not an orangutan, however.
So I'm having these things that are fingers pain and do you know what I mean can you help me?I
What do I have, when my pointer finger is stiff and has difficulty bending with my other fingers? Whenever I do something with my hands and fingers, my pointer finger just sticks out straight/parallel to my palm.
Question: I only get trigger finger after gaming sessions and after I wake up. I play tennis for a few hours everyday as well. What's the best thing to do to prevent it?
Thank you so much for this, and your other informative videos. I've been following your recommendations for my (ring) trigger finger. My question is - why does the finger feel WORSE when I remove the splint that I often wear at night, or even during the day? Thanks again.
I have something for you to ponder. I started playing guitar 35 years ago and all that time I couldn't make a barre chord to save my life. And I tried so many times, but my finger refused to position correctly.
About 8 months ago I noticed stiffness, swelling, and an occasional snapping and locking into the contracted position in my left index finger. I use that finger the most when playing. I got a splint and learned real fast why you don't want that finger straight when braced. Bent it to a slight angle and wore it for a month.
Anyway, for whatever reason, I can now make a barre chord with no trouble. It's comfortable, painless, and articulate. The finger still acts up sometimes but it's not a big issue. I find if I just massage the area a few seconds and let it rest 5-10 minutes it goes right back to working as it should.
Any idea on any of that?
Are your fingers still doing pretty well? I just started developing trigger finger in my left hand pinky/ring finger and right hand pinky from learning the violin for 9 months. My physio gave me few "rings" to wear that prevent the middle joint of the fingers from bending too. Physio said if my fingers get worse I'd have to pause playing for two months. I hope I don't have to stop but it's impossible to play right now with my pinky snapping everywhere
My issue was found to be a nasty case of arthritis in only that finger, so I would be of no help to you. I still have problems with it, but I can now tell when I've pushed it too far when playing. One continuous hour a day is my limit, longer than that will require a 1-2 day break before I can play again.
I will take your advice into account. However, I have been squeezing with 'plasticine' putty for the last 2 months, and I noticed my trigger finger has improved. I also do the isometric exercise you talked about here, and other 'exercises' you recommend in another video. I started these earlier than my squeezing exercises. I remember starting squeezing, because I was afraid of losing muscle strength in my hand. Maybe I will do a little bit less squeezing, but I guess not all trigger fingers react the same to certain remedies.
Btw. the way I judge improvement : I can squeeze my fist completely 4 to 5 times before eventually the finger triggers. Before that, I would not attempt to squeeze my fist, because I could get a painful trigger episode immediately.
You are right there are different grades of trigger finger and if the putty or ball is very hard it may provide more of an isometric contraction rather than repetitive squeeze. But I am glad to hear you found a way to help!
You can do trigger pull exercises with your phone. Simply hold the cellphone with your pinky, ring, and middle finger.and then pull your trigger finger. If you phone moves, you are not isolating your trigger finger when you pull the trigger.
hi i have surgey 1 month ago and they put suzuki frame in my index finger now after removing the frame my finger is not bending i still have wound could you help me please
Can l still play golf or l need time out?
For some reason, after I have driven the car, lightly "gripping" the steering wheel, my trigger finger in my ring finger subsides - does not trigger or catch as badly. I agree with and understand why repetitive gripping is bad. But I don't know why holding the steering wheel helps.
Thank you for this video. I will try these exercises. Your other videos were extremely helpful in the past. I used your Oval 8 splint to help with trigger finger, but unfortunately I didn't catch it soon enough and needed cortisone for both middle fingers. I was doing great for about 6 months and then I started to change my exercise routine and lift weights. My trigger finger is back! I didn't realize that squeezing the dumbbells can cause this again. How can I continue to lift weights but prevent injuring both middle fingers further? Thank you in advance for any further advice.
If you are bench pressing with dumbbells, make sure to hold the dumbbells so the weight’s downward pressure is directly in line with your arm. Don’t curl your wrist back-the dumbbells sit right against that ligaments and can inflame them.
Thank you kindly for your reply and time. That makes sense. I am using dumbbells though so my tight grip around each bar was not good. I am now using some non-slip gloves and also I purchased a silicone fat grip to place around each dumbbell bar - this at least widens my grip so I am not clenching my hand so tight. We'll see if the inflammation goes down. I'd hate for trigger finger to prevent me from doing strengthening exercises. @@razziade
@@MiscellaneousVideos9 you’re welcome. Padded weight lifting gloves, I believe, will help distribute the weight and pressure points. Good luck in your recovery!
Thanks!@@razziade
Thank you! Query- I’ve read that it takes 2 minutes for muscles to recognize stretch. What are your thoughts on that? Is the difference here that it’s a tendon?
You guided me through healing one trigger finger - I’m back for a different finger.
Getting old sucks.
I'm going to physical therapy for my finger today. I wonder what the physical therapist will say. My trigger finger only bothers me when I type for a while and I need my finger. I am 41 years old right now and I want to be able to type when I'm really old. I have traumatic brain injury and I need to keep tapping to help prevent me from losing my mind.
Question: You have the towel underneath, affected finger now at 45 deg. You then place opposite hand finger over finger tip of affected finger. How much if any contraction force do you flex (from the MCP)? i.e. how hard are you pushing against your other finger? 2 pounds of pressure 5? Just "Slightly"? I just got dx'd today and was told just to massage from the MCP though my hand towards my wrist and just rest it in between massages. Thank you.
I am not sure of the exact pounds of force. But it is a moderate amount of resistance. It is enough to feel the tendon contract.
@@VirtualHandCareThanks for the quick reply and info. I was given an Oval 8 for a splint. It kind of cuts in to the skin. I like your vid on the band-aid ®trick. 🤔
The best relief I’ve found for my trigger finger is to use my body massager directly over inflamed tendon for a minute or two ALWAYS COMPLETELY released the affected area and I am able to make a closed fists
Yes, massage feels so good and can definitely help! I have a video about it in my top 5 trigger finger treatment video.
I was ready to have an operation on my middle trigger finger 2 years ago after 2 u unsuccessful shots of cortisone when I decided to try one more thing. Every night I started putting Voltaren cream on the inside of the finger and slept with a finger guard. After about 2-3 weeks the pain was totally gone. I guess the inflammation of the tendon went away with the cream. I still use it occasionally but threw away the finger guard long ago. Just my experience.
Usually takes a lot longer than that to heal so that's fantastic!
I had trigger thumb, squeezing the ball is the only thing that helped me. I got a total of 3 Cortizone shots, the first one helped for about a few months, then it came back again, the other two cortisone shots did nothing, so I tried all the stretching exercises, they did absolutely nothing. My aunt had trigger finger in one of her middle fingers, she got this small ball that she squeezed for about six months and her trigger finger went away, and this was a few years ago. She gave me the ball to squeeze, within a month or so most of my symptoms subsided. After about 3 1/2 months my trigger thumb is about 90% better. I can move it with no clicking, and I am in no pain.
That's great! More than likely the ball was more firm.
I suspect ive gotten this for my 4th finger right side :(( Now in morn it aches more than the numbness of general hand. Coz i type n carry things at work
Is it suitable for a wrist injury?
*after