6 Exercises for De Quervain's Tenosynovitis

Today's video includes exercises for de quervain's tenosynovitis, which is a condition that causes pain on the thumb side of the wrist due to irritation of the muscles and tendons that attach to the thumb (extensor pollicus longus, abductor pollicus longus and extensor pollicus brevis).
My book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including de quervain's tenosynovitis. Click the Amazon link below to learn more and order a copy of the book. a.co/d/cmAIXcl

[@ryank9952]

This is the third time I'm dealing with this. Those mobility ones immediately made it feel a little better. Im gonna do those every day, thanks for the tip!!

[@RehabScience]

Awesome, I’m glad the video was helpful!

[@Guitarist19887]

Did you get rid? I’m doing these everyday too as had a flare up

[@AluAli1]

How are you doing so far?

[@pauwtje-6733]

Pain will go away completely? I have thumbpain for 2 months.

[@gloriapis5993]

HE ESTADO SUFRIENDO POR SEMANAS … HASTA QUE ENCONTRÉ SU VIDEO … DOS DÍAS LLEVO HACIENDO LOS EJERCICIOS QUE RECOMIENDA Y EL DOLOR ES MUCHO MENOR … GRACIAS MIL

[@mattirunga2789]

I've been dealing with this type of pain for a couple weeks, and it kept getting worse and worse by the day. But as soon as I tried some mobility and strengthening exercises, I could feel an instant relief, as well as more mobility without pain. I don't actually know how I ended up with this type of pain, but I believe that it was a result of heavy deadlifting, benchpressing, and doing dumbbell rows and other pulling exercises which require the flexion of the wrist. I really appreciate your tips, thanks a lot. And keep up thee good work!

[@RehabScience]

So glad to hear the exercises are helping! It is possible that those exercises may have overloaded the thumb tendons and caused this issue to develop. Once the area calms down, you might try re-introducing each of those exercises one at a time to see if you can figure out which one is irritating your thumb.

[@mattirunga2789]

​@@RehabScienceThank you so much, will surely try!

[@eero3698]

@@mattirunga2789 Do you still have pain?

[@virginiamagann]

Thank you. That was easy... and it makes a real difference.

[@usagisan8564]

Oh my gosh. Thank you so much. This changed my hands mobility in 5 minutes

[@RehabScience]

I’m so glad the video was helpful!

[@mistereearly1141]

@@RehabScienceso I was diagnosed with this but the pain happens only when doing pushups, pincer grasp in a pulling motion like jacket zipper pull. I figured it was from endless texting /emailing from phone? Should I let my tendons heal before doing these strengthening exercises?

[@VertinaR]

I cannot thank you enough for the relief this gave my wrist and thumb. It was immediate. ❤🌹

[@RehabScience]

I’m so glad the video was helpful!

[@zachgoestoeuro]

How many times a day did you perform these exercises?

[@merrylrosenthal]

Thank you so much for a clear, precise, and extremely helpful video on dealing with de Quervain's. I'm a knitter who never wants to get a steroid and extremely painful steroid shot again. Your exercises make a world of difference.

[@zachgoestoeuro]

Did these exercises cure your DQ? How many times a day did you perform these exercises?

[@allyk9900]

Thank you so much for this video! I was suffering for 4 months from thumb tendonitis on both hands. I tried everything, wearing splints, ice, heat, warm water baths, even dr. Ho therapy device. My pain decreased to a lower level but wouln't go away. Until i found your video, after doing these excersises for only one week, it is almost completely gone! Amazing ❤

[@RehabScience]

That is so amazing to hear! I’m so glad the exercises helped you!

[@ScarletLeon-yt6gq]

😊​@@RehabScience

[@chok1169]

I also tried this exercises and I didn’t believe them at first, but it really helped to lessen my pain.

[@zachgoestoeuro]

How many times a day did you perform these exercises?

[@liamgekzua477]

Thanks for the tips

[@RehabScience]

No problem!

[@SuperNova-bq2ge]

Brilliant exercises, felt relief immediately! Thanks a lot!

[@RehabScience]

So glad to hear the exercises helped you!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@diannelchambers1]

Thank you so much! I’ve been suffering from this for the third time. These exercises are immediately giving me some relief! 😊

[@RehabScience]

You’re welcome! I’m glad the exercises are helping!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@shahlamolania]

thank you so much. was really useful and easy to learn.💯

[@vasconcelosric]

Thanks! Great help.

[@RehabScience]

Glad it helped!

[@LaneWillson]

My pain decreased with the first set. Thanks for sharing your knowledge!

[@RehabScience]

Awesome! I'm glad the video and exercises were helpful!

[@zachgoestoeuro]

How many times a day did you perform these exercises?

[@christine12101]

Thank you so much! Once prescribed, I was devastated thinking there would be no relief! I’m so happy to have a starting point and will keep you informed as I get relief!!!

[@nucance102]

Any luck?

[@christine12101]

I felt Better the first Couple days and then it just got so painful that I went and got a cortisone shot. As soon as it calms down, I am going to do your exercises to maintain that condition!

[@rebodyking7584]

Certainly earned my subscribe and purchase of your book. This was nearly debilitating for me especially since I work with my hands But these exercises helped a lot. As another commenter said, the stint made things worse for me.

[@RehabScience]

So glad to hear that the exercises helped you. Thank you for buying a copy of my book! I really think you will find it to be a valuable lifelong resource.

[@chaseprice43]

I have been getting these symptoms after whitewater kayaking due to my overly strong grip on the paddle. These exercises have me immediate relief as I did them along with you for the first time. Thank you so much for the video and clear explanations. Brilliant!

[@RehabScience]

So glad to hear the video was helpful!

[@zachgoestoeuro]

How many times a day did you perform these exercises?

[@Bebecat477]

Thank you!

[@dr.ayansarkar1028]

Thanks Sir for your valuable suggestion

[@RehabScience]

You’re welcome!

[@ruthsinaga8822]

Hello Tom. I've been struggling with this pain for 2 months. Did 2 sessions of acupuncture too but then I found your video. After 2 days working on the exercises and my pain has been reduced amazingly. Will keep doing it until the pain all gone. THANK YOU SO MUCH!

[@serendipitysisters84]

I am hoping for the same! I have been dealing with this all Summer! So tired of it! Every time it seems like it’s going away it comes back! Especially at night while Imm sleeping which doesn’t make any sense to me! I try wearing a wrist brace at night, but it’s been so long that the brace is digging into my skin and starting to deform the skin in that area. I have tried these exercises before but I guess I need to figure out which ones are best? I will try the ones that worked for you!

[@eightvids3366]

@@serendipitysisters84 Hello, I've been struggling with it since March, it's always worse in the morning when I wake up, have you found any exercise to help more? Has it been getting better?

[@eightvids3366]

Have you had any positive developments?

[@ruthsinaga8822]

There’s another method that I did too. Put your wrist inside of warm water mix with salt for 15mins. You can do it every night or 3 times a week. Combine with the exercise. I did these and thank God now all the pain completely gone.

[@AhsanRaza-by9yu]

@@eightvids3366brother exact same thing is happening with me

[@gabs8166]

Thank you. Immediately helped!!

[@RehabScience]

I’m glad the exercises helped you!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@andrewlange7195]

Thank you for this video! 6 months ago I suffered a significant tear to the APL, EPB tendons (about 50% torn). I did this by doing hammer curls with a weight that was simply to heavy. I didn’t notice any pain or anything until about 2-3 days after that workout when both wrists (thumb side) started to hurt. About a couple days after that, the right side formed a lump on the tendon and the sheath thickened and it has been stenosed ever since. For the last 6 months I have tried to limit any movement or exercise with a splint and it has done nothing to improve my condition. I am starting a completely different approach moving forward with 3 main areas of focus. 1. I am going to start these exercises and once most of the pain has subsided, I will start to slowly load the tendon. I’m going to train 2-3 times a week with 48 hrs between each session. 2. I am going to use high doses of gelatin before my thumb training sessions to encourage nutrient absorption. 3. I’m going to get 7-8 hours of high quality sleep. Sleep is so crucial.

[@pm2342]

Any updates? Same thing happened to me after going too heavy while doing Farmer's walk

[@andrewlange7195]

@@pm2342 I’m going to be posting an update soon. I want to get my thoughts together and post a detailed reply, so stay tuned! Lots of good information coming.

[@andrewlange7195]

Dequervains Dequervains is something that can really take a toll on someone’s life. Someone suffering from this condition likely thinks about it nonstop until they feel surgery is their only option. Personally I do not feel surgical intervention is appropriate in majority of cases which is why I am posting this. If you feel like you are out of options I suggest you let me try and persuade you against it. The proposed gold standard treatment for Dequervains consists of splinting the wrist and thumb for 6-8 weeks. This helps with the pain but fails to heal the tendon and restore range of motion. Resting the tendon even longer only makes this condition worse by further weakening and degrading the tendon. Splinting the area should only be done immediately after injury to help eliminate pain and further significant damage. If you have been looking for the answer, here it is: If your condition is like mine, there is a significant stenosis of the tendon. This means that the thumb cannot bend because of a bump or “nodule” that gets stuck when you try to bend it. This is simply a small area of the inflamed tendon. The cure for this is to load the tendon, (yes, I said load the tendon). Physically loading the tendon puts stress on the tendon which initiates the healing and strengthening process. How to load the tendon: Make a fist and hold it out in front you like you are holding a drink, this is position your wrist should be in when you load it. Grab a light dumbbell or resistance band and hold this position for 60 seconds. You should feel pain and discomfort, this is normal and it is necessary for progress. After the 60 seconds is up, and after the weight is removed the tendon should feel a bit warmer and more free. Repeat this process 5-6 times. Each time allowing the wrist to bend slightly more, allowing the weight to gently pull on but not overly stretch the tendon. This is what we call isometric exercise. Make sure you know how to properly do an isometric hold. It will be slightly uncomfortable, this is normal. Eventually, the tendon bump or “nodule” will start to pop or “catch” when you start to move the thumb. That means you have done it correctly. The tendon is now warmed up and has been stressed effectively. You can use a heavier weight if you feel comfortable doing so. Results: After 1-2 months of doing this I have improved significantly and I can use significantly heavier weight than what I started with. The trick is to not move too fast and damage the tendon again. This process will take months. The body will heal but it needs a stimulus, (the weight) nutrients, (lots of protein/collagen) and rest, 2-3 days rest after exercise and 7-8hrs of sleep at night. When you first start training the tendon again, you can also grab a rubber band and place it around your fingers and try to spread them apart gently. Once you have opened the rubber band as far as you can, hold it for 45-60 seconds. This will also help load and strengthen the tendon.

[@topalaluiza9647]

Thank you 🎩🙏🤗

[@RehabScience]

Welcome 👍

[@christy_tice]

Ty so much. This is exactly what i was looking for. Im afraid these will add more inflammation. As a massage therapist i cant stop working but am struggling.

[@alkakalyani2341]

Thank u sir,its really amazing exercise

[@RehabScience]

You’re welcome!

[@danielleplant8739]

Did the exercises while watching and it already feels better! Noticed the pain a few days ago and thought I slept funny until one morning at work when a colleague mentioned the swelling. Realized it was a little bit more serious. Will definitely continue these exercises!! Thanks!

[@RehabScience]

So glad to hear the video was helpful!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@davidwilliams4393]

Much appreciated

[@RehabScience]

You’re welcome!

[@bettycornelis4721]

Dankuwel 👍🏻👍🏻👍🏻👍🏻

[@SelinSgn-cu5ev]

I did these exercises just while watching you and my pain has decreased. I will go on doing every day. I was using splint but my pain was getting higher. I really cannot believe that it is so easy and ı can see the result within 10 minutes. Thank you and please don't use cell phones for a very very long time.

[@RehabScience]

I am so glad to hear that the exercise were helpful!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@maidamasoud776]

Thank you

[@RehabScience]

You're welcome!

[@philipleong6510]

the best exercise to help De Quervain i see on youtibe

[@RehabScience]

Glad the video was helpful!

[@stephenmurray8667]

Thanks!

[@RehabScience]

Thank you for supporting my channel!

[@sanonrody512]

effectivement. and respect to you. Scientifically proven to be effective

[@RehabScience]

Glad the video was helpful!

[@surajnayaksocs152]

Hey Tom...can I do Calf raise for rehabilitation?? That is for KNEE LCL and meniscus injury?

[@andreaagullo3538]

Thank you the tips.. i have pain on my right thump

[@ElleDiver]

Thank you so much for your work. You are making a huge difference in my life and my pain is so much better. I really can't thank you enough. PS I am going to buy your book to thank you. I am sure it will come in handy as well.

[@RehabScience]

You’re so welcome! I’m so glad my videos have helped you!

[@ElleDiver]

Oh wow. Thanks again. I am an artist and I was an art teacher. I think throwing on the pottery wheel is what gave me De Quervain's in both wrists and when it flares up, I cannot do my art work or take good care of my dogs. These exercises help more than cortisone shots and I am able to work and give my dogs all the scratches they desire. So my dogs are thanking you as well. Please know that you have changed at least one life for the better, and I am sure many, many more.

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@ElleDiver]

@zachgoestoeuro I had/ have DQ in both wrists, from throwing on the pottery wheel at my job. First, I had to quit throwing and show videos and do verbal explanations to students rather than demoing. After that, I cleared the DQ up in my left wrist with these exercises. Unfortunately, my right wrist was worse and kept returning, and I ended up eventually having a first compartment release two and a half months ago. When the surgeon got in there, she found that I had an anatomical variation where my tendon sheath is divided into sub compartments. From what I have read (published medical papers, and I'm an art teacher so take my understanding with a grain of salt) it seems like people who have this anatomical variation are both more likely to get DQ and more likely to be unable to "cure" it with physical therapy alone. Anyway, my left wrist did improve enough to where I have no more pain. I planned to do these exercises for about 5 minutes per wrist three times a day. However, I ended up doing more than that because sometimes if I was sitting watching TV or something else inactive I'd do more, in addition to what I had scheduled. I began to see results within days, although it took maybe two or three months before my left wrist was pain free. My right wrist is now pain free with surgery. The surgery was minimally painful- I'd say almost pain free. My right wrist took about two months to feel completely normal again. I hope this helps.

[@andreazampolli6127]

Hi....thank you for the video with clear explanation of the exercises. I am not exactly sure about my self diagnoses of a De Quervain syndrome. The whole are at the base of the left tumb seems inflamed and is painful. Personal opinion about the cause is the extended time I keep holding my mobile. Lots of congratulations for the achievement of your book.

[@deront2083]

Yep, my pain came when I got the new galaxy s23

[@mitzicalderon3179]

Yup, I feel the same way, everybody tells me it's because of the computer (I work from home 8 hours a day) but I really think it's because of my phone

[@stephb3321]

I am going in for surgery at the end of March for de Quarvains. Have been dealing with this for over a year, and two cortisone shots didn’t help. Will try these exercises after my surgery.

[@RehabScience]

Best wishes with your surgery and recovery process!

[@sanonrody512]

Thanknyounso very much..*

[@RehabScience]

You’re welcome!

[@lataganapathy]

I have been struggling with this pain for the last two weeks and the ultrasound physiotherapy helped very superficially. I am going to try these exercises starting today! Thank you for your clear instructions. How soon after the pain subsides can I resume regular strength training at the gym?

[@Beauty_2]

Whatever ever caused u DQT just don’t do it anymore. Did u recover btw?

[@Jimmy-Legs]

Had this for four months. Physical therapy for two of those. Then had a cortisone shot. Pain was gone in three days. Continued exercises even though pain was gone. Slowly came back after about 5 months. Still do my exercises every day. Not sure what my next move will be.

[@karensparks7996]

Thank you so so much for this video. It helped me a lot. Also, I hope your book is doing well. Wish you the best. Thanks again.

[@RehabScience]

I’m so glad to hear that the video helped you! Thank you for the well wishes related to my book. The book is doing very well and is the number one bestseller in physical therapy, which is very exciting!

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@AluAli1]

How many reps can I do these exercises? For the tendon loading, should I increase more reps as I improve? Currently babying my left hand in case I injure it any further.

[@malgorzataplanterhaug600]

Super👍

[@RehabScience]

Thanks!

[@skwarrawks8711]

Hey Tom, what's the difference in exercise execution in people with a 'double-jointed' thumb? Do they have to keep that hypermobility in check and perform these exercises as you do? Or should they let the thumb and the associated tendons move freely?

[@RehabScience]

In people who have extra mobility, we usually want them to strengthen through their entire range of motion, so that there aren’t any weak points where joint stability could be compromised. Does that make sense?

[@skwarrawks8711]

@@RehabScience Yes! thanks a bunch

[@kmcman4869]

Thank you for this great info! I was told by my orthopedic doctor that I have DQT. I’ve had injections twice, but unfortunately the last time they didn’t last very long. I’m doing these exercises, but just curious…….my pain seems to be coming more so from the wrist area and then the “fat pad” below my thumb. Is it common to have pain in the fat pad area as well? And will these exercises help the pain in that area?

[@neetusingla1506]

I have same issue

[@kmcman4869]

@@neetusingla1506 So sorry to hear! I’m now scheduled for surgery in left hand on 8/18. Will probably have to do the right hand too after the other one heals. 😏

[@kuldeepdabas1451]

Howz ur pain now?? ​@@neetusingla1506

[@lausauwah5595]

I am a retiree. I have got thumb arthritis with spurs confirmed by Dr. The dr has had recommends some physio. It doesn't seem to work . I still feel the pain if i do some house chores. What to recommend to reduce the pain.

[@gokhangulacti8611]

Actually I have confused about the treatment way that need to follow 🙄 1) do I need to use wrist brace, apply gel creams and have a proper rest? 2) or do I need to stretch out my wrist regularly like the exercises in this video? Should we use the wrist actively or inactively… Orthopedics Specialist told me the first way, but actually not helping so just watched your nice video which makes more sense. Thanks in advance.

[@joonthego6447]

I've been struggling with is for the past year and some change. I am a server and use my wrist all day with a good weight load. Hope these exercises help cause I'd like to get back to basketball and play tennis without severe discomfort.

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@Only-_Truth-_prevails6]

Can we do yoga like suryanamaskar which has up n down movement of wrist with body weight along with your exercise for thumb

[@MorganGilli]

Hi Tom, please reply to this I’m really struggling and have been for about 3 months now. When do I know I’m ready to start doing exercises? I’ve been wearing a wrist strap for ages now and my wrist isn’t really any better

[@RehabScience]

Hello, these types of tendon issues often start getting better when you gradually start loading and strengthening them. If you can perform the exercises in this video with mild or less discomfort, I would start implementing them.

[@serendipitysisters84]

I feel you 😭

[@RetroHeads]

I did not feel pain when doing the de quervain's tenosynovitis test. I feel extreme soreness or sometimes pain in the meaty part near the thumb (Thenar muscle). The tightness often feels better after my husband massage that area by squeezing it. But its been a couple years now and it does not go away! Gripping anything feels so sore and its on both on my hands. I have been looking all over to find a solution but I'm feeling desperate! I can't even put a name to this condition. Help!!

[@deepatyvania8476]

So I'm having a pain over a month I visited the doctor and they said it's right dequervain's tenosynovitis and asked me to rest my hand and suggested to wear a thumb splinter bandage I'm been wearing it from past 20 days but no change and I tried these exercises u said it is painful so should I continue it is it common tht it is painful at beginning it was good but as I used the rubber band it is soo painful

[@Isaac-wr8et]

What does it mean if I have pain when I do activities, but I don't pass the test for De Q? I can do all the mobility stuff without issue, but when I do the strengthening I always get quick irritation/pain. Please let me know if you have any ideas.

[@tItY94mld]

I’m having the same experience. Did you figure something out?

[@bisisowemimo861]

Hi Tom. Thanks a lot for your videos. Would you recommend surgery for this DQT? And how long does it really take to heal from this? Your response would be greatly appreciated. Thank you

[@faribamajidi3929]

Hey Tom, thank you for the video and sharing exercises, I play piano and got pain in my wrist and thumb then had injection last year but after a while , I start to play piano again and now I have the same problem again . My question is:should I do these exercises everyday and for how long? Thank you.

[@RehabScience]

Typically, performing these exercises every day for 8 to 12 weeks works best. If your tendons get sore, you could switch to every other day.

[@faribamajidi3929]

@@RehabScience I appreciate for your response and advice, I have one more question and what do you suggest for permanent exercise to strengthen tendons (wrist and fingers)? Thanks.

[@SylesteHoskins]

Hi! I just recently had my third child after an 8 year break, and I since have had a recurring knee injury return, and I've sustained two new injuries: de quervain's tenosynovitis and a shoulder impingement. Are these included in your book?

[@RehabScience]

Hello, I'm sorry to hear about your injuries! Yes, a shoulder impingement program can be found in the shoulder chapter in my book and a program for De Quervain's can be found in the wrist/hand chapter in my book. Here is an Amazon link if you need one. Please let me know if you have any other questions about the book. a.co/d/dKP45yl

[@peytonholm]

Hi! Did you get de quervain’s from pregnancy? I’ve had it since my third trimester and it’s gotten significantly worse since giving birth but I wasn’t sure if that’s a coincidence

[@johnm8261]

Thanks for the video!! For how many weeks should I do those exercises? After that should I increase reps?

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@AhmedIbrahim-or8gv]

Hi doc, I've been dealing with this syndrome since last year and i had it after griping a heavy load and with it i lost sensation in the lateral area of the lower forearm , my question what casued this numbness

[@RehabScience]

It’s hard to say exactly what caused the numbness without evaluating you. It could be related to one of the nerves in your arm or a nerve in your neck.

[@zachgoestoeuro]

How often do I do these exercises each day?

[@Skybar23]

I have this condition and have been seeing my physio which had helped but main issue is the FLARE ups....its so frustrating that everytime you think youre gaining more movement after a week or two...you accidently over extend your wrist downward or try to use your phone or turn your house key and suddenly you feel this sharp pain and its back to square one...Ive had this condition for 3 months now on and off without fully recovering and honestly dont know if its ever going to heal 😔

[@user-vw8le8kl2z]

Thank U so much For those tips. How long do I have to do it for a full recovery

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@lakeluv195]

Any suggestions on what exercises I can do without doing more damage ? I'm missing my gym and yoga time 😢

[@RehabScience]

Usually, exercises that do not require strong gripping forces or the use of the thumb are fine to continue performing. This may mean modifying your upper body exercises to remove your thumb from the equation. Obviously, lower body exercises are typically fine.

[@orlandodiciccio2748]

I suffered from de quervain for over a year. Did my 2nd corrisone injection last week. After 7!days I regained normal mobility, but the next day I started feeling light pain again, it’s a devolution I guess… When should I start doing physio after getting an injection? Should I start now or wait? The doctor that injected me said that for 2 weeks I should have my thumb always immobilized, so I don’t know what to do…

[@adikina]

I have the same exact question! Let us know please, Tom!

[@Guitarist19887]

Hi you should be okay to do light stuff then build up every day

[@udaybk9040]

So cortisone is not A right treatment ?

[@raziehsoleimani]

Hello sir ! I can’t do the first exercise since it is very painful to me What should I do ? Continue doing it while i have pain will help? Since i can see many people said it helped them immediately Thank you for your precious video

[@RehabScience]

If any of the exercises cause more than mild pain, I would not perform them. Only perform the ones that can be done with mild pain or less. I hope some of the exercises help you!

[@missjean86]

is my hand suppose to be shaking and feeling weak after these exercises 😣

[@wanDUUH]

What can you do if the pain is going up the top of your forearm towards the elbow?

[@wanDUUH]

And my thumb sometimes clicks if I move it in a certain direction. It doesn't make a sound but I mean clicks like it's stuck in a position and doesn't move smoothly to a different position...it..clicks into place? Lol that's the best way I can describe it

[@RehabScience]

Please try these exercises as well. kzbin.info/www/bejne/bou3iYqbbZaebqcsi=tU7OA7aLz5f6Txa7

[@marianadeemtunio6379]

I lost 12 kg in 3 months with workouts yoga and diet i have degenrative disc disease so iam facing severe back pain kindly guide which kind of exercises and postures I should avoid

[@RehabScience]

Great job losing weight! Losing weight around the trunk region can help take stress off of the low back. I would also recommend strengthening your low back and the other posterior chain muscle groups as we have research showing that these types of exercises can help reduce low back pain and decrease the chances that it comes back. Here are two of my videos that I would recommend watching and incorporating any exercises that can be done with mild or less pain. kzbin.info/www/bejne/bISydYaqqJJ0nNE kzbin.info/www/bejne/p5y8pXhtaZWWfsk

[@jennygibson635]

My pain when doing the thumb tuck and flexion test is about an inch behind the base of my thumb, so between my watchstrap and base of thumb. Is this still de Quervains? I have it on both wrists in the same area. In 2015, not long after the birth of my twins, I was diagnosed with DQ in my left hand. I could barely lift an empty saucepan and had a steroid injection. I'll be doing these exercises, but with my pain being further back than where you have pinpointed, I'm wondering if it is DQ or RSI 🤔

[@RehabScience]

Yes, that area could still be associated with this issue. One of the thumb tendons runs back farther towards the watchstrap, and then crosses up into the forearm.

[@jennygibson635]

@RehabScience Thanks so much for replying. I appreciate you taking the time. Would a localised ibuprofen gel or similar give any pain relief to this kind of thing? I've been struggling with it today, but a lot of painkillers irritate my stomach, so I am limited to what tablets I can take. I don't want to buy gel if it's unlikely to help. I'm just doing another set of exercises now.

[@RehabScience]

Gel creams don't tend to make much of a difference, so you might want to save your money. If you get desperate, it doesn't hurt to try one, but I would probably start with ice or heat to help reduce pain.@@jennygibson635

[@jennygibson635]

@@RehabScience Thank you. I'll definitely try the heat and ice tomorrow and see how I get on. I'm so glad I found your video today!

[@carnivoreprime]

Best video I’ve found for DQ. However, just wondering if I do all these exercises daily?

[@RehabScience]

I am glad the video was helpful! These usually can be done every day unless you notice an increase in your baseline pain. If that happens, then I would shift to every other day.

[@carnivoreprime]

That’s so much for getting back to me. I’ll update you in 4 - 6 weeks.

[@AluAli1]

How are you doing so far? @@carnivoreprime

[@carnivoreprime]

⁠​⁠@@RehabScienceHello mate, update as promised. Pain seems to be gone. However, I do occasionally feel pain elsewhere now between the triangle webbing area between my thumb and index finger. I also sometimes feel as if the area just under my thumb joint/knuckle could be a bit sore on occasions, but it feels more like a scratch/burn compared with the original pain. But seeing as the above “pains" (mild, and I’m likely hyper-focused on my thumbs!) are in a completely different spot than the original pain, I think it's unrelated. Anyway, I was wondering if I need to keep doing these stretches for life or if I can stop them now? Thanks again.

[@carnivoreprime]

@@AluAli1much better! Check out my latest reply in this thread. I’m now just waiting for RehabScience to advise me on next steps :)

[@ellenkahn5310]

My tendons are swollen is it okay yo start the exercises? Also is a wrist brace weakening my thumb?

[@serendipitysisters84]

I honestly think just going for it is best, rather than letting your wrist/thumb get weaker. I see in a comment he relied to, he said that you can start with these, but do them mildly

[@serendipitysisters84]

Something I have been thinking about lately that’s about how the whole body is connected, I have one leg longer than the other (which apparently is corrected through intense stretching and asymetric exercises) but I have gotten to the point where I always have upper back pain and shoulder/neck pain, and come to find out. The tendons in your arm are connected to your neck and shoulder. It all influences your body from your foundation. So maybe there’s other areas you can improve on too, like me?

[@Sexikera]

Hey, I experienced this pain in both my wrist once I got pregnant. Is the condition common with pregnancy and will it ever go away? Ive had steroid injection and the pain in my right wrist has came back.

[@sandrace87]

Yes it is. Do the exercises cause steroid shots are not always effective...

[@mandirae9223]

should we be doing this if our wrist is currently inflamed from dequervains?? i tried it hurts so bad.

[@RehabScience]

If you can perform these movements with mild or less pain, then they are usually fine to do. If more pain than this is experienced, then you likely need to give the area more time to calm down.

[@lisab1419]

The Dr. I saw regarding my wrist pain nailed it immediately with his diagnosis but after a steroid injection, a month later the pain and swelling returned. He did not off PT, only surgery. I'm skeptical of just "having surgery " to fix this problem before at least trying PT. Your thoughts?

[@RehabScience]

I would very much recommend pursuing rehab for 12-16 weeks before jumping into surgery. Besides the exercises shown in this video, splinting and behavior modification can be quite helpful. If you can find a hand therapist in your area, this would be a great resource for you. Look for a physical therapist or occupational therapist with the letters ‘CHT’ after their name as this designates that they are a certified hand therapist.

[@lisab1419]

@RehabScience ok, thank you for the advice. The Physician I saw was a Hand Specialist but, I had already decided to seek a 2nd or 3rd opinion before committing to a surgical procedure. I guess I'm just overly cautious before letting someone cut into me and possibly having problems later on. It took me a year to agree to cataract surgery, lol. I just kept thinking, it's my VISION, I won't get it back if the Opthamologist messes up. It will just be gone forever.

[@RehabScience]

@@lisab1419 you’re smart to get other opinions. I’m totally with you on being apprehensive about undergoing surgery.

[@SabirHussain-du4bo]

Please let me know after how many days of motility excersize I should start strengthing excersize.

[@RehabScience]

You would begin the strengthening exercises when they can be completed with mild or less pain.

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@conniehill6619]

Is wearing a wrist thumb brace good or bad for this then?

[@RehabScience]

A brace like that during provocative activities that you might need to accomplish throughout the day can help reduce tendon irritation. However, you wouldn’t want to wear it all the time as it could lead to tendon deconditioning and muscle weakness.

[@conniehill6619]

@@RehabScience thank you so much! Will also be purchasing your book🙏🏼

[@RehabScience]

@@conniehill6619 thank you for considering getting a copy of my book! It’s very comprehensive and has programs for the entire body, so I think you will find it to be a helpful resource.

[@foodlover1302]

The moment i do the first exercise my thumb gets locked and its very painful

[@hikari4303]

Yeah, I get that to!

[@sharonmitchel1377]

These exercises mostly felt good. I’m feeling a bit of carpal tunnel too. I guess I need to hold off on light weight lifting for a while. 😬

[@RehabScience]

If you are noticing some nerve symptoms, I would recommend trying the exercises in the video below as well. kzbin.info/www/bejne/h2XZh42aitedfJIsi=w8GYOWgKpcBEocuI

[@sharonmitchel1377]

@@RehabScience thanks! It appears I have neck involvement! Ugh! I’ll work on this tomorrow.

[@joevencarloalmazan9791]

I suffer this for 2mons..How to quick to fix it..😢😢

[@colingradwell1939]

Watch the video.....he shows you. Then ask questions if you don't understand

[@vampyvonfrankenstein]

I have this. I've also noticed I have a lot of cracking and popping in my wrist. I really hear it when I do the exercise where you aim your the thumb down and then slowly point your hand down (I think it's the 4th exercise). Is that normal? I don't have pain when it pops or cracks. Should I not do these or just be mindful?

[@ethelgonzales1706]

Hi, I have that condition. upon thumb extension, I am unable to move it all the way because it feels something is "blocking/limiting" - that limitation is not really pain, but if I try harder of course there's gonna be pain -- my question is DO I HAVE TO FORCE IT TO EXTEND EVEN IF THERE"S A "BLOCKING" SENSATION? OR JUST TO WHERE TO THE POINT OF LIMITATION?

[@RehabScience]

I would go just to the point of limitation. You could use the other hand to help the thumb gain passive mobility. Sometimes, once passive mobility is improved, then active mobility will also improve.

[@ethelgonzales1706]

@@RehabScience thanks so much for the reply

[@adyasharma6500]

this first exercise is very painful...is it normal??

[@RehabScience]

Yes, in some cases, that exercise can create severe pain. If an exercise creates more than mild pain, I would remove it from your program for now.

[@shayanrahimi8839]

I’m a dental student and I was diagnosed with this condition 6 months ago. The pain started again recently for the second time. Do these exercises result in full recovery or do I have to worry about my career for the rest of my life? Lol

[@RehabScience]

These exercises will help reduce pain and build capacity in the thumb tendons, which should reduce the odds that the condition returns. However, your profession is obviously more demanding in terms of the stress placed on the these tendons, so it may be something that has a tendency to return. I would try to continue performing these exercises 2-3 times per week even when your pain is gone to help keep the tendons strong.

[@shayanrahimi8839]

Thank you so much for replying! I’ll continue with the exercises!

[@Drd3wq]

Dr is it possible to cure 100% ?

[@elizabethsaavedra2908]

I just tried these exercises once and my pain is gone! 😳I’m shocked and not sure if I should still see a chiropractor or not

[@RehabScience]

I am glad to hear the exercise helped you. Resistance training exercises like these have some of the best evidence for treating tendon problems. Chiropractic interventions can help with acute pain, but they don’t have the same level of evidence as exercise. If your pain is doing much better, you probably don’t need to visit the chiropractor.

[@zachgoestoeuro]

Did these exercises clear your DQ? How many times a day did you perform these exercises?

[@leenkamenashi]

I stop at thumb extension.. It's too painful 😭

[@0jinZ]

Does this really work? I feel so much pain when i do these.

[@BKDDY]

3:17 my wrist wont even move at all doing this.

[@bettycornelis4721]

Bij pijn,stoppen met oefenen,of doorzetten?

[@RehabScience]

It’s OK to have mild pain during the exercises as long as your baseline pain isn’t worse several hours afterwards.

[@MitchConnor91]

i just woke up like this, no injury, you're showingg the thumb exersize and i swear that i can't even move my thumb and wrist.. these exercises are impossible for me

[@RehabScience]

Since the pain is so acute, you likely need to let it rest for a day or two and maybe consider adding ice or heat to calm the area down.

[@rimbarahman3513]

To do it isn't morree effortless I think

[@waseemmansour6576]

Guys i swear all the treatment options are pointless - the only way to treat it is to strengthen your forearms by doing exercises - this will go away in couple of weeks! I have had it and resting, creams etc didnt work at all

[@RehabScience]

Exercise, especially resistance training, definitely has the best evidence for relieving most connective tissue disorders.

[@zachgoestoeuro]

What forearm exercises would you recommend? Did you not do any of these exercises to cure your DQ?

[@TrendyLifestyleTL]

Don't we have permanent solution 😢

[@RehabScience]

The best solution is to strengthen the muscles and tendons (make them more resilient) and avoid repetitive movements that aggravate the area. Surgical procedures can be utilized if you don’t improve with conservative strategies.

[@TrendyLifestyleTL]

@@RehabScience tq

[@bloodstriker94]

This might be a stupid question, but i get the most pain, when i wipe my ass. Would u recommend wiping with my right hand instead 😅

[@SlapNSniff]

I appreciate the information, but I couldn't even get through the first exercise. too painful

[@RehabScience]

Sorry to hear that. When the tendon is more irritable, these exercises may not be possible.

[@SlapNSniff]

@@RehabScience thanks

[@SlapNSniff]

​@@RehabScience Question for you please. Aside from the pain I feel when I move my thumb or wrist in certain ways, when I stretch my thumb out, I feel something popping near the base. Also when I twist my wrist, I feel something popping on the top side of my wrist. Is this common with this condition? I have had x-rays done and they are negative for any fractures or breaks. Thanks

[@barron267]

Thanks!

[@RehabScience]

Thank you for supporting my channel!