Trigger finger is a condition that causes pain and immobility in the thumb and fingers. The pain is significantly noticed right after you wake up or try to pick an object. In some cases, patients may also find it difficult to straighten their fingers after bending them. There are subtle trigger finger exercises that you can try at home or on your own and relieve this condition. It helps you maintain flexibility in the fingers, enabling you to use them without pain.
But before discussing the exercises, let’s understand the condition.
What is Trigger Finger?
Flexor tendons are strictures present in our hands and connect forearm muscles to the base of fingers and thumb. It passes through the ‘tendon sheath’, which keeps the tendons close to the bones of the finger and thumb.
In the trigger finger, the tendons are inflamed. Hence, they cannot pass through the tendon sheath, causing pain or movement problems in the thumb and fingers.
What are its symptoms?
- Pain, limited mobility and tenderness in the thumb and ring finger
- Persistent pain at the base of the finger
- A bump at the base of the finger
- Difficulty in straightening the finger
- A popping sound while moving the finger
The exact cause of this condition hasn’t been confirmed yet. But, it is possible to take care of it through some easy trigger finger exercises.
Trigger Finger Exercises for Everyone
1. Finger Stretch
- Step 1: Place your hand palm-down on a flat surface.
- Step 2: Gently lift each finger one at a time, hold for a few seconds, then lower it back down.
- Repetitions: Repeat 10 times for each finger.
2. Finger Extension
- Step 1: Hold your hand out with your fingers and thumb straight.
- Step 2: Use your other hand to gently pull each finger back, stretching the tendons on the front of your finger.
- Repetitions: Hold each stretch for 15-30 seconds and repeat 3 times for each finger.
3. Tendon Gliding Exercise
- Step 1: Start with your fingers extended straight out.
- Step 2: Bend the tips of your fingers down to touch the base of each finger, then straighten your fingers back out.
- Repetitions: Perform this 10 times for each hand.
4. Finger Squeeze
- Step 1: Hold a soft ball or stress ball in your hand.
- Step 2: Squeeze the ball, holding the squeeze for a few seconds before releasing it.
- Repetitions: Repeat 10-15 times, ensuring you don’t cause any pain.
5. Finger Spread
- Step 1: Place a rubber band around your fingers and thumb.
- Step 2: Spread your fingers and thumb apart as far as you can.
- Repetitions: Repeat this 10-15 times.
6. Wrist Stretch
- Step 1: Extend your arm with your palm facing down.
- Step 2: Use your other hand to gently pull your fingers back toward your body, stretching your wrist.
- Repetitions: Hold for 15-30 seconds and repeat 3 times.
7. Fist Stretch
- Step 1: Begin with your fingers straight and together.
- Step 2: Slowly form a fist, keeping your thumb outside your fingers.
- Step 3: Open your hand to return to the starting position.
- Repetitions: Repeat this exercise 10 times.
Tips for Exercise:
- Warm-Up: Before starting exercises, warm your hands with a warm cloth or warm water to improve flexibility.
- Consistency: Perform these exercises regularly for the best results.
- Pain Management: Stop any exercise that causes pain and consult with a healthcare professional if the pain persists.
- Professional Guidance: If symptoms are severe or persistent, seek advice from a healthcare provider or physical therapist for a tailored exercise plan.
These exercises can help improve flexibility, reduce stiffness, and relieve pain associated with the trigger finger.
Need Help with Mobility?
Trigger finger can make simple tasks difficult. The exercises, however, maintain the flexibility and strength of your hand tendons, thereby keeping the structures functional. There are physiotherapists in Brampton who can assess your injuries and help you recover on time. They can also teach you the home exercises that lead to quick recovery and prevent further injuries.
