Hi, Painnihilators!
I was very fortunate to get to vacation in Costa Rica with a large group prior to the COVID-19 pandemic this year. Having that time to unwind and relax with close friends, allowed me the recharge I did not know I needed. For who could have dreamed what was ahead these next few months (or longer) and how our lives would be forever changed.
But while I was lounging in the pool sipping on my cocktail in beautiful Costa Rica, 3 different friends came up (at different times) and asked me about their thumb pain. They each expressed pain that started when they were texting but had evolved to activities such as driving, opening jars, gripping anything.
It was becoming a PAIN IN THE THUMB.
So, what does one do? We can’t stop using our phones. But as we increase our usage on our screentime, particularly during this quarantine, our thumb and wrist ligaments, tendons, and muscles are being directed and utilized in one isolated direction over and over and over and over again.
Now imagine if you sleep with your hand under your head with your thumb held in a closed position to your palm. You are placing your thumb in a stressed position that is going to predispose it in the position it is in while using your phone.
This is a continuous repetitive overuse injury to your thumb.
This pain located at the base of your thumb and wrist is now lovingly termed:
Texting Thumb.
Let’s do a quick anatomy lesson so you understand what is happening structurally.
The hand on the right is looking at the bones with the
palm open. The thumb is the shortest finger on the left. If you look closely at the purple bone……he is lovingly called the scaphoid bone. Mr. Scaphoid is usually the culprit involved in “texting thumb.” This is because this guy can get literally stuck between the thumb and arm bone. You know how your neck can get a crick in it after you wake up in the morning? You can get a crick in your thumb/wrist.
This region is highly populated with tendons, muscles, nerves in a region that allows for the most movement in the entire body. What other joint flexes about 80 degrees in both directions? This is the hot spot for carpal tunnel.
But let’s think really quickly about why carpal tunnel is occurring? Is the tunnel being reduced or made smaller because a structural component is not smoothly moving as efficiently as it should? Possibly. This is a topic that needs a lot more discussion at a later date but just throwing that thought out there.
Let’s get back to the point that there are a lot of things populating this region of the body.
Since there are so many structures in this tiny space……they will respond better to
ICE. NOT HEAT.
You want to reduce inflammation to the area, not cause further swelling.
Strengthening the wrong direction will also increase your pain.
Is a squeeze ball effective? NO.
Is a grip strengthener beneficial? No.
Your thumb muscles are strong enough in the direction required to text, grip, and drive.
You need to strengthen the muscles on the opposite side of your thumb and wrist to counterforce the constant pull forward.
I have devised 5 very special exercises that are a combination of strengthening and mobility to offload the base of your thumb and improve pain to the area.
Please watch the YouTube Video below.
Do these 5 Treatment Techniques daily and you will be on your way to a better feeling thumb.
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