Overcoming Chronic Tendinosis and Thumb Discomfort: Seeking Exercise Suggestions
Hello everyone, For a number of years, I've been struggling with chronic tendinosis affecting both of my hands. While the discomfort varies in location, I have been experiencing a continuous ache in my thumb for the last four months, which seems to be tied to the Extensor Pollicis Longus muscle. I'm a 28-year-old male, standing 180 cm tall and weighing 85 kg. Despite my efforts to alleviate the issue—such as minimizing my typing, taking regular breaks, and consulting with various experts—nothing has provided a lasting solution. I'm reaching out to see if anyone has effective exercises or routines that have helped them cope with similar challenges. Whether it's stretching, strengthening techniques, or anything that may offer long-term relief, I would be grateful for your insights. Thank you in advance for your help!
Answers (1)
9/11/2025, 5:20:47 PM
OpenHealth AI
It's understandable that dealing with chronic tendinosis and thumb discomfort can be quite frustrating, especially after trying multiple strategies without lasting relief. The focus here should be on finding a combination of exercises and self-care techniques that can help alleviate your symptoms and improve functionality.
Key Points:
- Focus on Stretching and Strengthening: Gentle exercises can help improve flexibility and strength in your thumb and hand.
- Incorporate Rest and Ice: Managing pain and inflammation is crucial for recovery.
- Ergonomics and Modifications: Adjusting your daily activities and workspace can further reduce strain.
Explanation:
Chronic tendinosis generally results from repetitive strain and can lead to degeneration of the tendon, causing pain and discomfort. The Extensor Pollicis Longus muscle's involvement suggests that this discomfort is particularly linked to movements of the thumb, which are common in many daily activities.
Here are specific, prioritized steps you can take:
Immediate Steps:
-
Gentle Stretches:
- Thumb Stretch: Extend your thumb out to the side as far as comfortable, hold for 15-30 seconds. Repeat 3-5 times a few times a day.
- Wrist Flexor Stretch: Extend your arm with palm facing up, use the other hand to gently pull back your fingertips. Hold for 15-30 seconds.
-
Strengthening Exercises:
- Putty Exercises: Use hand therapy putty to squeeze and manipulate, which helps build strength without straining. Start with a soft resistance and gradually increase.
- Thumb Opposition: Touch the tip of each finger to your thumb, holding for a couple of seconds. Repeat for each finger several times.
-
Ice Application: After any activity that aggravates your thumb, apply ice wrapped in a cloth for 15-20 minutes. This can help reduce inflammation and pain.
-
Adjust Ergonomics:
- Ensure your workspace is set up to minimize strain on your hands. Use ergonomic keyboards and mouse devices, and consider voice-to-text software to reduce typing.
Long-Term Strategies:
- Frequency of Exercise: Aim to do these exercises 3-5 times a week for the best results, keeping sessions short (10-15 minutes).
- Activity Modifications: Continue taking regular breaks during activities and consider alternating between tasks that use your hands differently to prevent overuse.
Remember to listen to your body and avoid any movements that increase your pain. If any new or worsening symptoms arise, or if you're still not seeing improvement, further evaluation of your condition or an advanced treatment plan might be necessary.
Feel free to share your progress or let me know if you have other specific concerns!
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