Stuck finger? Pops when you bend it? Pain shooting through your hand? These might be signs of trigger finger (or stenosing tenosynovitis), a common condition affecting the tendons in your fingers.
Physical therapy for trigger finger can be an effective first-line treatment, often alleviating pain and restoring lost motion without surgery.
This article dives into the top 5 finger exercises you can do right now at home, along with the benefits of professional physical therapy, empowering you to reclaim control of your hand and get back to the activities you love.
5 Best Exercises for Trigger Finger
These exercises are designed to stretch and strengthen the tendons in your fingers, promoting smoother gliding and reducing pain.
Remember, start slow and gentle, and stop if you experience any sharp pain. Always consult your doctor or physical therapist before starting any new exercise program.
Sore finger extension exercise
Imagine your finger is on a tiny seesaw.
Place your thumb underneath the top joint of your affected finger and gently press down to bend the joint.
Hold for 5 seconds, then slowly release. Repeat 10 times, 3 times a day.
Finger pain exercise
Make a fist with your affected hand, tucking your thumb inside.
With your other hand, gently pull back on each finger one by one, stretching the top joint.
Hold for 10 seconds and repeat 5 times for each finger. Do this 3 times a day.
Assisted finger extension exercise
Grab a rubber band and loop it around the base of your affected finger and a sturdy surface, like a doorknob.
Gently pull your finger back, feeling a stretch in the top joint.
Hold for 15 seconds and release. Repeat 10 times. Do this 2-3 times a day.
Passive PIP Extension
Rest your palm on a table with your finger pads flat against the surface.
Gently push down on your middle finger joint with your other hand, slowly extending your finger towards the table.
Hold for 10 seconds and release. Repeat 10 times for each finger. Do this 2 times a day.
Isometric finger extension
Make a "peace sign" with your hand and press the tips of your index and middle fingers together against each other.
Hold for 5 seconds, then release.
Repeat 10 times. Do this 3 times a day.
Physical Therapy Beyond Exercises
These exercises are a great starting point, but remember, physical therapy offers much more than just a set of stretches.
A qualified therapist can assess your individual needs and design a personalized program that may include:
- Manual therapy: Gentle mobilization techniques to improve joint flexibility and reduce inflammation.
- Ultrasound or heat therapy: To increase blood flow and promote healing.
- Splinting: To immobilize your finger and allow it to rest while it heals.
- Education: Learning about trigger finger, proper hand care, and ways to prevent future flare-ups.
Remember, consistency is key!
Regular physical therapy and home exercises will help you regain control of your finger and get back to enjoying the activities you love.
So, don't let trigger finger hold you back.
With the right treatment and a little dedication, we can get your finger back in the game and wave goodbye to those frustrating clicks and pops.