Back in 2018, we posted our first blog on Gamer’s Thumb to help our patients understand the condition (De Quervain’s Tenosynovitis) and provide some information on the available treatment options. Since then, the condition has only become more prevalent with more cases diagnosed each year. This time, we are going to explore some of the exercises that you can do at home to either help relieve some of the pains caused by Gamer’s Thumb, or help prevent it.
Gamer’s Thumb refers to the repetitive strain on your thumb tendons, leading to inflammation, pain and limited movement in the thumb and wrist. If you’re interested in learning more on the condition, visit our original post, Gamer’s Thumb and Other Gaming Hand Injuries. If you already know all about Gamer’s Thumb, there hen are some techniques to try out at home:
Tendon Gliding
This exercise is important for isolated gliding of your tendons in each finger. Make sure to keep your wrist straight for every exercise. You will start and end with your fingers straight every time. Do these exercises slowly for 3 repetitions, 2 times per day.
Bend your fingers at the first knuckle only, making a flat top.
Hold for 10 seconds.
Then straighten fingers Hook your fingers, keeping your first knuckles straight. Hold for 10 seconds. Then straighten fingers Make a full fist. Bring your fingers as close to the palm as possible, make sure you bend all three finger joints. Hold for 10 seconds. Then straighten fingers
Active Wrist Exercises
Do these exercises slowly for 3 repetitions, 2 times daily.
Flex forward at the wrist, allowing your fingers to straighten. 
Extend backward bending (extending) at the wrist, allow your fingers to curl naturally. Hold for 10 seconds. With your palm downward on a flat surface,
move your hand as far as possible toward the thumb.Then bend toward your little finger bending only at your wrist.
Hold for 10 seconds.Flex wrist forward at the wrist with hand fisted. Extend backward, straighten fingers. Hold for 10 seconds. Keep your elbow at your side and your shoulder down. Turn your palm
upward as far as possible, moving your forearm and your hand only.Then turn palm down. Hold for 10 seconds.
Thumb Exercises
Do these exercises slowly for 3 repetitions, 2 times daily.
Slide your thumb across your palm toward your little finger, bending at the end joint of your thumb. 
Relax and raise your thumb toward the ceiling, straightening the end joint
of your thumb. Hold for 10 seconds.Move your thumb away from your palm at the level of your index finger. 
Then return your thumb to your palm. Hold for 10 seconds. Touch the tip of your thumb to the tip of your index finger. Open your hand wide touching each fingertip with your thumb.
Hold for 10 seconds each.
Icing
Icing and cold packs are a simple and convenient way to reduce pain and swelling.
Place a large ice pack around the swollen area (i.e., circling the wrist, etc.). A paper towel can be placed over the area before the cold pack is applied. A towel may be wrapped outside of the cold pack to keep the cold in. The swollen area should be elevated with the cold pack, if possible.
There are four phases to proper cold pack application and procedure:
- Cold: Which you feel when you first apply the ice.
- Ache: After a few minutes.
- Burning: After approximately five minutes, it will feel like your skin is burning. At this point, remove the ice for a minute or so.
- Numbness: THIS IS THE CRUCIAL PHASE! Return the ice or cold pack and massage until all the burning disappears. This signals the end of cryotherapy.
Cold therapy should be performed after exercises, when swelling occurs or when an area is painful. If you do not have a gel filled cold pack, a bag of frozen vegetables or a bag with 2 portions water and 1 portion alcohol frozen can be substituted.
If you need additional assistance treating your Gamer’s Thumb or any other hand condition, contact your nearest Motus Rehabilitation location!
