3 Techniques for De Quervain's Tenosynovitis to Relieve Wrist & Thumb Pain

[@rarebasses]

THANK YOU!!!!!! I’m a professional musician and haven’t been able to play for months. Your five minute video just got my right hand back! I can not express how much I appreciate you!

[@PrecisionMovementCoach]

Rock on! Thanks for the comment and keep us posted on your progress :)

[@bhaktideb6841]

22 years as a massage therapist, and my thumbs and wrist pain were limiting my ability to do my work. Now I know what this is called and can treat it effectively. Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@EoinTremont]

I had this on my right hand for about 10 months last year and I kept going to the physical therapist. She kept telling me NOT to do technique 1 that you’ve shown... but after finding this video and 3 months wasting my time at the PT, I tried your techniques and my de quervain went away completely!! Thank you!!

[@PrecisionMovementCoach]

Excellent!

[@strangeling357]

This is giving me hope mate. 😂

[@gvanys]

How long did it take to go away?

[@gvanys]

It worked for me. I started feeling better in days now it's been 4 weeks am 90%.

[@EoinTremont]

@@PrecisionMovementCoach Is there another type of stretching movement for DeQuervain’s but this time it hurts when I give a thumbs up or open my hand in front of me? I’ve noticed my left wrist now has it but it’s a different tendon in the wrist. Thanks!

[@therealfodder]

Thank you so much for this! Middle-aged bloke here; I've had this issue for about 5 months now as I spent the 3 months prior working 80+ hours a week as a programmer. I finally saw a physio (I'm in the UK - pot luck if you can get a GP appointment who then refers you to an outsourced therapist!) who diagnosed the condition and gave me some exercises that have had little benefit. I presumed the next step would be the steroid injection. I tried these massages after seeing this vid last night and immediately felt a little better. I woke up this morning with full motion in my thumb! Still a little sore, wrist is still quite stiff - but so much better! Thank you again.

[@PrecisionMovementCoach]

That is brilliant to read. Thanks for trying out the exercises and commenting. Keep up the fantastic work, and let us know how it goes. You will notice more changes after 4 - 6 weeks of consistent practice :) - Coach Joshua, Team PM

[@ritageorge2348]

Amazing, thank you so much for the video. I've been doing this for three days now and pain has reduced by 70%.

[@PrecisionMovementCoach]

So happy to read that! How are you now? - Coach Joshua, Team PM

[@issystar96]

I have had this condition for 15 years . I had the dequervain's release surgery early on. Still suffer from it, as I'm a pianist, but it's not nearly as severe as before. Ty for the video

[@PrecisionMovementCoach]

Hopefully, these exercises help! - Coach Joshua, Team PM

[@andy_mir]

as a pianist myself only getting mild symptoms for a week or so it pains me to read this comment. I sincerely hope you're recovering and can play.

[@jbrewer0906]

I’m a guitarist, but I’ve gotten it from work and extensive keyboard use. Alt+Tab, Ctrl+V, Ctrl+C, and spacebar.

[@ShalondiaHamilton]

OMG! I am a pianist, bassist and a teacher. I am always using my thumb. I have an appointment tomorrow to see a hand specialist. I cannot do thiese exercises without severe pain.

[@Peaceisabeast]

Appreciate the breakdown and how you demonstrated each technique. I wheel a chair for about 3-4 miles a day, and strained that tendon during a day with high winds and a tornado warning. I should have shortened my distance, and definitely regretted it afterwards.

[@PrecisionMovementCoach]

Thanks for trying it out! Keep us posted on your progress :) - Coach Joshua, Team PM

[@Liniont]

I did that thumb test and the amount of pain I felt was horrible. Now I have definitive proof of what's going on thank you!

[@PrecisionMovementCoach]

You are welcome! Work on the material as best as you can and you will make progress.

[@ross5030]

Does it feel better now?

[@HN-ny8ye]

I had this injury due to over working at a job alot of repetitive gripping (Chef). The fastest recovery to this injury is not to use you hand AT ALL!!! Not even using cellphone or driving, etc.. Massage may help but you have to let your hand heal by not using it trust me! I had De Quervain's Tendinosis for 8 months and now the pain is completely gone.

[@PrecisionMovementCoach]

Modifying use is definitely key to recovery.

[@kimjongun2536]

Not doing anything will be worse long term...

[@SteveHubbardGuitar]

@@kimjongun2536 and over stretching and massaging will make things worse in the short term, and extend the length of time that it takes to heal. Need to find balance!

[@cinnababy13]

Did you have to use a splint 24/7 for those months?

[@sergioherrera2059]

How did you make a living ?

[@rayisincrisis]

I slept holding my phone last night and woke up this morning to a painful wrist thumb situation, I did all tgw exercise before work and it really works!! Thank you so much ❤

[@PrecisionMovementCoach]

Nice work! Thanks so much for sharing that. What a great thing to have in your tool kit :) - Coach Joshua, Team PM

[@chungwu8329]

You saved me twice. First from AC joint pain, then from this De Quervain's Tenosynovitis. I find your suggestions unique from others and are always helpful. Thank you so much.

[@PrecisionMovementCoach]

Glad I could help!

[@kevinheskin5105]

I suffered for 3 months on both hands you are a god send after 3 days doing 3 times a day almost gone you saved my ass from hell your the man god bless you i was getting shots and totally pissed off to boot. Unreal relief

[@PrecisionMovementCoach]

Nice!

[@tanchanna]

I asked the guy to stop hitting me in the head with a hammer, but my thumb still hurts.

[@PrecisionMovementCoach]

Ha! Did the exercises help at all?

[@BelkisRaffaella]

@@PrecisionMovementCoach it has been helping me!!! and I have not excuses as they are simple and do not take too much of my time. I also limited my texting time.Thanks =-)

[@EireFirst2024]

What a simple explanation, he dumbed it down to perfection 👌

[@Phxviix24]

🤣😂🤣

[@pickenchews]

Lmao

[@MrDanlee4268]

i am so glad i found you video. I work with computers a lot and like to go mountain biking and my thumb both on palm side and back side have been flaring up after. this exercise helped me soothe the pain literally after one try. thank you so much!

[@PrecisionMovementCoach]

Welcome aboard!

[@gregc.9035]

I've been trying to self-diagnose this problem in my wrist for a while, and I believe your video is what finally helped me gain an understanding of what I'm dealing with. The causes of this condition also applied to my habits on the phone. I did start using your techniques tonight, but the pain was too intense to do any of them for very long at all. I'll try again later because I believe this will work. Thanks for making this video.

[@PrecisionMovementCoach]

Keep working at it but stay within your tolerance limits. Short time spent on this daily will pay off :) - Coach Joshua, Team PM

[@cathym5054]

I have this over 3 months now, went to urgent care, they did the Finkelstein test, & said I have this, & also took X-rays of hand & wrist,nothing broke, just when I think I'm feeling better, it acts up again, I've been icing it, but never really do the exercises for it, cause it hurts, I will now try what I've just seen on ur video, hope it works, I feel sorry for anyone having it, for it is painful, other option is take the shots, I'm deadly afraid of needles, plus I read on Utube shots don't always work, when I do the ice packs, it helps a lot, thanx for ur video👍👍

[@purple1pumpkin]

Hi Cathy, I have this pain for over a year, even shots didn't help, and my surgeons don't want to open me up as they can cause even more problems. It sucks big time suffering with this, like driving a manual car, blow drying hair or just washing hair hurts, let lone something more phisical. MRI and X-rays don;t show anything. Now I am off to the hospital for few days for them to do more tests and see if there is a way to help me., as I tried pretty much everthing...Fingers crossed they will be able to... Hope you get relieved of this pain too, no one needs to suffer from this let alone for a long time...

[@mariixchat3980]

Hi their in two more weeks I have officially had this for 3 years and I had tried everything I could think of needles ice rest xrays ultrasounds MRI exercises daily splints bandaging for a year and nothing has worked for me... I have a lump so big that any one across the room can see it and it has now caused me severe anxiety and I struggle doing simple things in life, if anything works out for you guys please let me know as I am fed up going to doctors weekly and nothing seems to work

[@purple1pumpkin]

I was in hospital for 10 days, they say its not ligaments or bone issues, its a textbook example no one has seen in my country... I have accepted to try and find resolution for the extensive pain and not being able to use mu hand. Surgeons will numb my arm from shoulder to the fingers on affected arm, then proceed with pain therapy with physio current and magnets, then go from there...

[@PrecisionMovementCoach]

Hi Cathy, how is everything going? Have you tried out the exercises in the video regularly?

[@jimsloane5834]

I have been suffering albeit mildly with discomfort and my friend who has had it called it tendinitis. My very first search yielded this video major luck in my opinion because I have tried the three techniques and I notice it is helping almost immediately. I am subscribed and I will be watching lots more of your videos because they are very clear concise and to the point. Many thanks JS

[@PrecisionMovementCoach]

Glad it helped!

[@shellybuse]

This video was so very helpful! I've been in pain for 3 months and this started to loosen things up. Using these principles I added some stretches of my own that have made a huge difference. Additionally, I went from using a cold pack on my wrist a few times a day to using an ice cube and rubbed the affected area as well as parts of the arm that I noticed were super tight. Using the ice cube to actually massage the wrist seems to have had immediate results for me.

[@PrecisionMovementCoach]

We're glad it helped! Thanks for stopping by to comment and share your tips. Try this out too: kzbin.info/www/bejne/jqTanWCbh7CCjpIsi=Gp4CoWFTag7bsTkb Let us know if you have any more questions :) - Coach Joshua, Team PM"

[@kittentree198]

I’m a new mom (it’s been 4 months) & have this in both wrists. Since not picking up my child isn’t an option, I researched braces to help. So far I have two braces that stabilize my thumbs. I wear them overnight & that helps a lot. I’ll definitely add these to my tricks for getting back to normal.

[@PrecisionMovementCoach]

Good plan and good luck!

[@mariaalmounir1070]

Kitten Tree - my hand doctor told me this is very common with new mothers - hope you feel better.

[@smartinsights21]

Exactly the problem I have N dr said same that it's very common in new mom

[@sakeenabhat2880]

Same to me ....2 months old baby .....

[@silviasen340]

Happen to me 2 weeks ago. I stop any heavy activity by right hand. Thank u so much for this video.

[@TheCarKazz]

Silvia Sen are you still in pain?

[@PrecisionMovementCoach]

You are so welcome! How are you now? - Coach Joshua, Team PM

[@user-s6x17t61ff]

Thanks a lot! Your video helped me a lot in my recovery. Here is a little tip; if you are using a wrist brace and your arm kinda smells bad, you can do the second move while washing your hand! This way, you can get rid of smell while doing your exercise. And also, the soap functions as a lub, so it becomes easier to rub your wrist.

[@PrecisionMovementCoach]

You're welcome and thanks for the tip :)

[@judithc2335]

Thank you so much! My injury is from knitting too much.. just shows that it can come from many sources. Your exercises have helped significantly!

[@syedamer8442]

Hi did ur pain gone away?

[@PrecisionMovementCoach]

That's great!

[@derycktrahair8108]

Great video. This can be a problem for musicians playing Woodwind (Clarinet & Oboe) where the weight of instrument is on the R-thumb. Thank you for showing us how to deal with it. Your work helps a lot of people.

[@PrecisionMovementCoach]

Glad it was helpful!

[@viorelmnk]

Great technique. Apparently there's more of us in pain. Searched with no expectations of really finding something that could solve my pain. But what do you know, nowadays, this is more common than I thought. Good exercises. Thank you for your time :)

[@PrecisionMovementCoach]

You are welcome and thanks for following along :)

[@ZainaDancer]

Best video I've seen on this condition ever! And believe me I have been looking around a lot. I've had this condition for a long time and I also don't use my thumbs when I text, I swipe or use voice dictation. It's not from mousing because I'm left-handed and this pain is in my right thumb / wrist. I went through the whole cortisone shot thing as well as I have a brace that I wear often. However I still have the pain and I believe I got it many years ago from an injury to that wrist. Just watching your three techniques and testing them, my wrist and thumb feel better already. I will continue to do the three techniques everyday if I can but certainly often enough that I'm sure I will feel much relief. Thank you, thank you, thank you. 💜💜💜👍✌

[@PrecisionMovementCoach]

Nice work! We are so happy that you finally found us. The exercises as regular preventative maintenance combined with yoru behaviour modifications will lead to long term success. Thanks for trying it out and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@galleta_2024]

Thanks a bunch. I'm 80, left handed and I believed it was from overuse but thought I was stuck with it. Love this video. Your exercises are easy and can easily do watching TV.

[@PrecisionMovementCoach]

Happy to help!

[@galleta_2024]

@@PrecisionMovementCoach It was very difficult to 'not use my left hand/thumb,' but I focused. Did the exercises and kept thumb close to index finger. Pain has definitely decreased. Will continue. Hooray.

[@JH-fj6zi]

I've been a chef for 13 years, I am definitely starting to notice more pains in my body. This has been giving me tons of trouble, can't wait to try out these techniques

[@PrecisionMovementCoach]

You got this!

[@josea1842]

Thank you for this video it completely took the pain off my wrist after 3 days of doing the exercises!!

[@PrecisionMovementCoach]

That's great :)

[@zhellyannlinsangan6095]

Thanks for this video. It has been almost a month since I experienced De Quervain Tenosynovitis. And since there's lockdown in my city, I have no way to go to the hospital and have it checked.i started this exercise yesterday and it helped me relieve the pain. Especially in the morning when I wake up it's really painful, tolerable though.

[@PrecisionMovementCoach]

I'm happy to be of assistance :)

[@Santos01870]

Zhelly Ann Linsangan How long have you had it? I had mine since late January healed little bit but it still hurts I can’t even shake someone’s hand. I can still lifting twisting stuff but if it’s against me and it hurts certain movements for Prohibit.

[@zhellyannlinsangan6095]

@@Santos01870 i think it was around march. I just woke up and my left hand hurts. It still hurts especially in the morning but I try the techniques in this video to at least ease the pain. I can't tie my hair and massaging my hair when bathing is really hard and even washing the dishes and carrying some things.

[@stephaniekay112]

@@zhellyannlinsangan6095 Did it ever get any better and go away? What worked for you?

[@SociallyAwkwardMisfit]

Do you feel better now?

[@tanisha2659]

Hi, I actually got diagnosed with De Quervain's Tenosynovitis and Carpal Tunnel today, and I'll be trying your excercises every day to relieve pain. I will be getting a wrist brace soon to help. After 4 weeks I will be updating on my condition. Thanks for the video!

[@PrecisionMovementCoach]

You can do it!

[@brittanymelendez1067]

Hi there! I think am suffering from De Quervain’s Tenosynovitis and Carpal Tunnel as well and I was just wondering if you could tell me your symptoms as it would be a great help. Thank you so much!

[@cantseeshadow]

Why does no one ever follow through with their recovery? Lol! No response means your problem is resolved hopefully!

[@richardholbritter376]

Thank you for sharing. Suffering for 3 weeks at the thumb wrist area. Your massage technique was amazing, 50% better by the next day.

[@PrecisionMovementCoach]

That's awesome to read!

[@glennsimoncordovez1043]

I've been suffering for almost 2 month 1 month and a week to be exact maybe this was because of my phone i dont know

[@syedamer8442]

Hi did ur pain gone away @richard ?

[@DavidHauserUrbanPurposeLiveUP]

Thank you so much you just helped me diagnose some surprise pain I'm getting after some pretty extensive working out for the last 6 month I thought I broke something but this is definitely a positive result based on your directions now I don't have to pay for a Doctor.

[@PrecisionMovementCoach]

You are welcome, and thanks for trying it out. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@aioniosbookspublishing380]

Wow, thank you!!! immediate relief from these three exercises. I have had pain in both wrists (the left one for almost a year now, and then the right for the past three months) and have been searching (1) for diagnosis and (2) for treatments. Your video really helps! I just subscribed to your channel. Thank you again!!

[@PrecisionMovementCoach]

You are welcome...I'm glad that the material was helpful.

[@Resken13]

Thank you!!! Omg man seriously you're the man! I thought I had carpal tunnel and was freaking out! I hate going to the doctor and hate googling symptoms (because i always think im going to die afterwards...haha!) I realized I can treat it myself with proper stretching and rest! I've only done these stretches one day and already have more mobility with my thumb and far less pain!

[@poo9305]

really..I was diagnosed Tenosynovitis on left,but first I had ulnar bone line wrist pain on my right wrist back in almost 8months as sprain wrists.both still very painful...I've been getting acupuncture treatments so far total 7 times, do put cbd cream,hot therapy,Advil etc...none of it works...I cook,clean all that a lot everyday seemed caused over years....just do this stretches heal them...?I seriously need help...costing a lot doing acupuncture....

[@kevinheskin5105]

@@poo9305 it works go hard on exercises i was totally bumming. 3 months of hell both hands 3 day almost gone. No doubt do it i was getting shots and very pissed off to boot

[@PrecisionMovementCoach]

You are welcome!

[@J1283-s1k]

Simply brilliant. Any time I see instruction on breaking up adhesions, I immediately start taking notes.

[@PrecisionMovementCoach]

Nice!

[@AshleyYourLifeHisVoice]

Great advice and demonstration. Been battling this "mommy thumb" for almost 2 months ... Hoping these exercises will help move things along quicker ☝

[@PrecisionMovementCoach]

You can do it!

[@cindykwon8918]

How did it go? I also have mommy thumb.

[@AshleyYourLifeHisVoice]

@@cindykwon8918 it didn't go. I've had it for 7 months 😩😩 But i have not been good at offloading consistently. I feel like I could be doing more preventative work but it's been hard between baby and a big house move. Also haven't found a proper brace (tried two and they sucked). So... Don't be like me. Do prevention work before it gets bad!!

[@stephaniekay112]

Did you ever have any luck with it going away? I’m 2 months in with mommy thumb and the pain is horrible. Having a 22 pound 8 month old is not helping.

[@AshleyYourLifeHisVoice]

2 things that helped: Pan Away oil by Young Living (look for a local rep to get it) and Kiniseo taping ( knew how to do this from my work, but lots of helpful youtube videos too!). But it only went 100% away when I got pregnant again ... so not the most ideal of solutions for everyone. I did not follow through on everything I could have been doing (we moved and that whole ordeal just got me in survival mode). Post baby #2 if it comes back (and i fear it might), I am going to get what is called a "thumb spica" brace (they work the best as it's the only ones that isolate the thumb to prevent movement). The Amazon ones don't have the best reviews so I would call a couple physio clinics in your area and see what brand they use (or buy it from them so if there are issues you have somewhere to go to address it). And keep icing and stretching for the inflammation.

[@teresab101]

I’m already at my max shots and am waiting for my new insurance to kick in so that I can schedule my surgery. I came across your video and did these exercises and I can’t believe how much better it already feels !!! Thank you so much!!!

[@PrecisionMovementCoach]

Awesome! Keep it up :)

[@tjdania]

How painful were the shots? Getting my first shot in a few days

[@joyy.kiddie7587]

Thank you! I developed this working on recipes for yeasted low carb breads (repetitive motion of kneading). I have a splint which helps but just found this video. The active release down the length of the tendon feels really good. I will do all of them, thank you!

[@PrecisionMovementCoach]

Glad that it helped!

[@chrisj7042]

The last technique is so great. 😊 thank you

[@Chroniclesofamessyperson]

i don't even know how i got it. i woke up one day like someone had bashed my wrists. now i am trying lots of stretching, icing exercises. Thank god for all these youtube tutorials.

[@PrecisionMovementCoach]

You can do it! Try the exercises 2 - 3 times weekly for at least 4 weeks. You will notice changes by then. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@juriahawi2974]

Tried this and the relief was immediate! Thank you!!

[@PrecisionMovementCoach]

Nice work!

[@dugzamilza5212]

It's start working after 10's. Today is special day. Merry Christmas and I wish all the best. Thank you.

[@PrecisionMovementCoach]

Merry Christmas to you!

[@CAmericanSportsCritic]

I ended up getting this due to the way I was holding my infant/baby. It was so bad that at night it felt let there was joint movement, which I’ve now learned was an j glammed tendon moving. These exercises work wonders when you commit. Ty!

[@PrecisionMovementCoach]

Ahhhh...baby pain. We know it well. So happy to read that it worked...keep it up :) - Coach Joshua, Team PM

[@KatieKemna]

Glad I found this video. I play video games, piano, and am in the gym so this has prevented me from being able to do a lot of things. Will try these tips ❤

[@PrecisionMovementCoach]

You got this! Thanks for trying it out and let us know how it goes. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@prarabdhasudame2039]

Once i did the test it hurt like crazy now i know how to fix thanks my man ❤

[@PrecisionMovementCoach]

No problem 👍 Try out the exercises 2 - 3 times weekly for at least 4 weeks and send a report. We are excited to read about your progress :) - Coach Joshua, Team PM

[@ceced1417]

Thank you for these tips. My Dr. gave me a cortisone shot but will do these to make sure it doesn’t come back.

[@PrecisionMovementCoach]

Please do :)

[@monarchscried4915]

Juuuuust mentioned this to my chiropractor as I have these pains in thumbs and wrist. And I even did nerve testing, and I did the first test on both. OW.

[@PrecisionMovementCoach]

Hope it helps!

[@02chevyguy]

I still don't know how it happened (not a texter), but my wrist and thumb hurt started to hurt constantly a few weeks ago. I was going to the Dr anyway, so I informed him about it. When he examined my wrist, he came dead center on the spot that hurt the most. I almost came off the exam table. He said it was tendonitis and lined me up with a wrist brace which I've been using off and on. The problem is after a short amount of time, my wrist gets sweaty and the brace becomes uncomfortable. He also told me to put my wrist in warm water and to open and close my hand for 5-7 minutes 3 times a day. I'm going to do what my Dr. told me, along with the exercises I saw on here. I want to heal this ASAP! When I move my thumb in the wrong direction, it's almost scream time.

[@jennyjustme]

my surgeon said to wear my brace also the only bad thing is the (stay) the hard bar on the brace lays right across my pain spot on my wrist OUCH...

[@PrecisionMovementCoach]

Sorry for the late reply. Did you ever resolve your issue? - Coach Joshua, Team PM

[@02chevyguy]

@@PrecisionMovementCoach Yes sir, I did. Thanks for asking.,

[@mazibeatz3005]

Wow thank you so much my pain just disappeared straight away after following your technique Never thought my pain will go away It works …

[@PrecisionMovementCoach]

Awesome!

[@Ntz2One]

Thanks for covering so many injuries! This Tenosynovitis can also occur while practicing BJJ.

[@PrecisionMovementCoach]

You are welcome! Thanks for following along.

[@anula.7887]

Thank you. I hope these exercises will help me. I have pain at my left hand, and this is a big problem for me, because I am lefty

[@PrecisionMovementCoach]

You got this!

[@MasajAnticelulitic]

Thanks a lot for your tips, haven't seen properly the last tehnique.

[@PrecisionMovementCoach]

You're welcome! Try re-watching the video and listening for the cues as you follow along. Using the subtitles or viewing the transcript may also help. Let us know if you need more guidance :) - Coach Joshua, Team PM

[@Ganjaqueen92]

thanks for the tips, my wrist hurts since 2 weeks, i was climbing and went a bit to far, next day i felt pain. when i put my thumb in my hand and moved it forward i had such a huge pain shock true my underarm and hand. the thing is, i can use my hand easily, but just some movements hurt as hell, like what you said with the hand currled up sleeping i do that and wake up in immense pain because of it. ill try these things. hopefully i can climb soon. thank you !

[@PrecisionMovementCoach]

Thanks for trying it out!

[@tosexe2535]

did you recover? if so how long did it took to heal?

[@rapmamori4136]

I have this for 3weeks now it started when I had a long drive. Its so painful it didn't get better. Thanks for this video hope it helps.

[@PrecisionMovementCoach]

You got this!

[@brendawoods7670]

Awesome video, I have been also wearing a brace but it seems to hurt my wrist immensely at night. Would appreciate a recommendation for a good one. Also I love these techniques they certainly seem to be helping after just first doing them. I will keep trying these instead of the old techniques.

[@PrecisionMovementCoach]

Thanks for reaching out to us. First, braces are passive and don't address the root cause of the issue. Essentially, anytime our bodies are supported by an external force, the brain stops servicing that area. It doesn't have to. Working on the exercises 2 - 3 times weekly for at least 4 weeks will yield results. You should also heavily modify any highly repetitive movements. However, a brace can be useful because it reminds the wearer to minimize using the affected limb. It may also support any unavoidable physical tasks. I hope that helps. Our new Wrist and Elbow Pain Solution program can help you more than any of our free content. Learn more about it in the video description. Let us know if you need more advice :) - Coach Joshua, Team PM

[@brendawoods7670]

@@PrecisionMovementCoach Appreciate this, I have had this in both wrists for a very long time now. Originally on in my left, had the sterroid shot twice and it came back. The right had started as well one sterroid shot so far, I want to avoid another so I am now trying your techniques. My wrist braces have been starting to hurt when I'm sleeping so I was looking for one that would not hurt. I will keep you updated how my progress is with your techniques. Thanks again.

[@PrecisionMovementCoach]

You are welcome and thanks for the additional information. Check out these resources next: www.google.com/search?q=precision+movement+cortisone&rlz=1C1ONGR_enCA934CA934&oq=precision+movement+cortisone&gs_lcrp=EgZjaHJvbWUqBggAEEUYOzIGCAAQRRg7MgYIARBFGEDSAQg0MjMwajBqN6gCALACAA&sourceid=chrome&ie=UTF-8 - Coach Joshua, Team PM

[@grassrootstexas]

This is totally my issue. You are right on the money. I have looked it up and it seems that there's really nothing to do but wrap, don't use, cold compress, and nsaids. I've done all these things for around 6 or so weeks. Then I'll move it the wrong way and it makes me screech. It feels like it tears up any positive progress. I will do these techniques and let you know how it goes. You may not even be around anymore. This video was 5 years ago. But thanking you from the future lol

[@PrecisionMovementCoach]

Hey! I'm still here :) Please try out the exercises and let us know if ever you need more advice or assitance :)

[@miyakisan322]

THANK YOU SO MUCH . FROM THAILAND 🇹🇭

[@myedudesk7510]

Having a great pain for the past few weeks..as i lay on the bed and use my mobile and text which has created this pain. Already have a neck pain.. Hope this video helps

[@PrecisionMovementCoach]

You got this!

[@111gtoo]

Thank you for your time and effort, I enjoyed your video immediately tried your stretches and release exercise. Caused some pain but helped... Thanks

[@PrecisionMovementCoach]

Glad it helped! Try to stay in a pain-free range of motion if possible. - Coach Joshua, Team PM

[@ksmith2852]

Not just texting..I play fingerpicking guitar and I have this problem. Nice video! Simple and effective exercises demonstrated well!

[@PrecisionMovementCoach]

Hope it helps!

[@barruzza]

Same here. I had to stop playing for two weeks to heal.

[@PrecisionMovementCoach]

@@barruzza nice job :)

[@Notahblaze]

I hurt my wrist while playing basketball, must have done some weird motion idk. But I did this and immediately felt better, I’ll try these throughout the week thank you!😁

[@PrecisionMovementCoach]

That's great :)

[@kevinvalle9845]

Me with both hands having this, ooooof alot of work. But again thank you for the info.

[@PrecisionMovementCoach]

You are welcome and you can recover from this.

[@jehadnassar3545]

Dudeeeeee i CANT FUCKING THANK U ENOUGH like i had a car accident two weeks ago and fucked up my wrist really bad and doctors just told me some dumb shit and gave me some pills but didn’t work really well a min ago i finished icing my wrist like i do everyday and then saw this vid did the first two steps and THENN the last one i did was fucking magical i did it twice and the third time my wrist popped like a pop I’ve been waiting on my whole life n then guess what i do not feel anything like really this was life changing i really appreciate u being on this earth u have no idea Ericcc i love u

[@PrecisionMovementCoach]

I am so overwhelmed to hear that! Hope you feel better now :)

[@ArturoCortez]

Watched other videos, the techniques in this one is by far the most effective. Had pain for the last few years and this helped. Thank you!

[@PrecisionMovementCoach]

You're very welcome!

[@shahidmasoom3432]

hi dear Doctor,i hope you will be fine there.Firstly i would to inform you that my english is terrible.i have been suffering de quervain's for two months. i took many madicines but pain still same. Actually when i try to move my thumb especially towards wrist ahhhhh i feel severe pain and a painfull crack in the thenar snuffbox and i lost my life that time. and now i just watch this video and i find a hope that it will recover by the help of your video..is this video will helpfull for me? would you please help me and advice me what should i do? thanks

[@PrecisionMovementCoach]

Try out the exercises in the video and then get back to me with the results.

[@joeweller929]

Honestly saved my life bro

[@PrecisionMovementCoach]

I'm so happy to read that.

[@danhuth4281]

4 months of pain. This helped Thank you.

[@PrecisionMovementCoach]

Yay!

[@Dawiggles666]

Instantly feeling some relief. I’ve been ignoring this annoying ache all weekend. It was getting a little unbearable

[@PrecisionMovementCoach]

That's great :)

[@majinsnake]

Think I have tenosynovitis for past few weeks. Been going to doctor for arthritis after x-rays in other wrist. Last appointment was a month ago, next appointment is August 8. I plan to tell him of this new pain and hope i can get a injection which won't affect my job. Searched the internet if their were issues with wrist and texting (using the internet) on a phone. Sure enough, it was my issue. I immediately stopped using my phone, unless for work to look up items for customers. I use my index finger instead of my thumb.

[@PrecisionMovementCoach]

Thanks for sharing your story. Your behavioural decisions will pay off. Did you try out the exercises? - Coach Joshua, Team PM

[@majinsnake]

@@PrecisionMovementCoach #2 exercise I have done and seems to work. Though the doctor said not to overdo / over-exert the wrist through exercises which would make it worse. #1 exercise looks a little difficult to do, so i may have to watch your video multiple times to make sure I am doing it right. I haven't tried the #3 exercise yet. Thanks!

[@PrecisionMovementCoach]

It's safe to attempt each exercise and stop if they cause pain unless you can modify them in order to do them pain-free. Modifications include moving slower and smaller. Keep us posted on your progress :) - Coach Joshua, Team PM

[@pacmandalore9093]

So simple, yet so effective. Many thanks!

[@PrecisionMovementCoach]

You're welcome!

[@mieshiadyches]

Hopefully this helps me. I tried the first technique and it was extremely painful, so I’ll stick to the other two for a week. Hopefully it improves

[@PrecisionMovementCoach]

Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@joannamascoll4362]

Thanks you 😊 great job with you today 😘👍👍👍👍👍👍

[@PrecisionMovementCoach]

Thank you!

[@terrismith6166]

just started your techniques on medium strain on left thumb...will drop a note on site for progress after two wks...thanks for your help

[@PrecisionMovementCoach]

Best of luck!

[@a1rella]

Did it get better

[@scottfranson4215]

3 DOCTORS. NO ONE SAID ANY THING ABOUT THIS ,I TOLD THEM I THOUGHT MOST OF IT WAS BECAUSE OF YEARS OF MOUSE USE AND TV REMOTE .I`M GOING TO SHOW THIS TO DOCTORS ,THANK GOD !

[@luispolanco5966]

Your doctors are garbage

[@pavelooo2289]

same happening to me.just changing doctors .Not sure if it because of this or i have GOUT or nerve issues.but i did have years of over gaming and working on pc and using smartphones

[@bigred4379]

Yeah. Don't feel like the Lone Ranger. I went to THREE HAND SPECIALISTS also. And for the man that said "your doctors are garbage"... NOPE. AT LEAST NOT ON REPUTATION. I went to the WRIST specialist at the STANFORD HAND CLINIC. WORST doctor I have EVER seen , for ANYTHING. He was, in my opinion, sir, "garbage". Didn't hear a word I said. I'm thinking a ton of orthopedic doctors must be like that. Stick with the stretches. Good luck!

[@PrecisionMovementCoach]

Hope you're still doing well.

[@jackiedee4464]

Amazing.... Thanks for sharing some important technics. You're do help us eased the pain after watching your videos..it Help us a lot. 😍👏👍

[@PrecisionMovementCoach]

You are welcome!

[@brianbranham1285]

The massage across technique worked instantly for me

[@PrecisionMovementCoach]

Awesome!

[@aaroncodak]

Thank you for the video! As soon as I did the stretch with my fingers wrapped over my thumb and bending the wrist, i felt the stiffness/discomfort immediately - will begin doing these stretches immediately and see how it helps! Thank you!

[@PrecisionMovementCoach]

Good stuff! Keep it up.

[@CptAmazing]

Did your pain go away?

[@danyfry39946]

I used an ergonomic mouse for about 2 months. It had a ball where the thumb rests and that was used to move the cursor around. The bad part was that sometimes it would stick so I would spin the ball as fast as possible to get it unstuck with my thumb. BAD idea because that caused my pain. Thanks for the tips, I will definitely be trying these.

[@PrecisionMovementCoach]

Good luck!

[@livnfree365]

Broke my wrist then had both my middle trigger fingers "fixed." Now Im working to get my thumb and wrist to move together again. My thumb extension definitely needs something.

[@PrecisionMovementCoach]

Thanks for trying it out and keep us posted on your progress :)

[@tmonce]

I kept injuring my thumb tendon from constantly vacuuming. I have pain constantly so hopefully this will help me. Going on 3 years. Can’t do my push-ups with out lots of pain so often I have to use my fist. Thank you.

[@PrecisionMovementCoach]

Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@nsjohn130]

It's interesting as I for sure developed this between my job and my texting and Twitter habits. I had it mostly gone but then I was stretching out my hips and put a lot of weight on the area over about a minute, and it all came back. Basically, I had my thumb stretched out, wrist in mild radial deviation, weight on my thenar eminence. I hypothesize that with the tendons of the thumb flexed, the wrist deviated, it closed the compartment in that area, flared the whole thing up. Last time, it took about 3 weeks for it to go away to the point that I wasn't thinking about it. I will have to do less phone activity, stretch, and use machines and not freeweights for a while.

[@PrecisionMovementCoach]

How are you now? - Coach Joshua, Team PM

[@586Rexford]

What do you do if you are a professional musician (piano)? Any advice from you is much appreciated!

[@PrecisionMovementCoach]

These exercises can help along with Contrast Therapy: kzbin.info/www/bejne/jqTanWCbh7CCjpIsi=zKHyh_oJc1TOldJp Do your best to manage your workload. Keep us posted on your progress :) - Coach Joshua, Team PM

[@L0ND0NMAN]

Tgank you for that! Very timely. Regarding the transverse friction massage, got some mixed messages from the medical health professionals. Some say, it's good others that it will increase the inflammation..So, hesitant to try.. Any scientific literature you would recommend to read regarding it?

[@PrecisionMovementCoach]

You are welcome! We'll get you some literature ASAP. In the meantime perform the massage in a way that gives you relief :) - Coach Joshua, Team PM

[@a9966]

I love your videos. I'm a senior, and they have really helped the various parts of my body that are starting to feel old. I'm wondering if you have a video for the opposite side of the hand. Well actually the wrist on the pinky side. Can you recommend anything? It is swollen and inflamed and I really don't know what I did to it. It was very bad a few months ago and I was in a splint. The doctor said it was a bad sprain or possibly a slight tear of a muscle or tendon. I usually wear a wrist splint at night. Thank you!

[@PrecisionMovementCoach]

Thanks for following along. You can apply the same concepts to that side of the hand, wrist and forearm. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@TeacherStephsClassroom]

thanks God i found this video. i am struggling with this pain for almost a month 😭😭

[@PrecisionMovementCoach]

Glad it helped!

[@vkpresents01]

I'm suffering from this pain for last 6 years

[@marym2738]

@@vkpresents01 i had it for almost 2 years now. How you cope with the pain though???

[@ParamiYashodara]

Thank you for the advices ❤

[@PrecisionMovementCoach]

Anytime :)

[@franks4973]

Thank you, now I know. Had this years ago from mouse and switched hands but came back with texting.

[@PrecisionMovementCoach]

Glad that you found us!

[@pamelabriggs4283]

Thank you. Your instructions are excellent.

[@PrecisionMovementCoach]

Glad it was helpful!

[@salhahsuhot]

Thanks. I play mobile game a lot lately and both my thumb starting to feel some numb and pain sensation, sometimes kinda cramp a bit. I'll try this

[@PrecisionMovementCoach]

Definitely sounds like an overuse issue...Good luck!

[@HN-ny8ye]

Stop playing game peroid or it will never heal

[@rcc1811]

"I have gotten a lot of relief from doing those exercises. I'm really grateful to you."

[@PrecisionMovementCoach]

Glad you like them! :)

[@Lindi-bc8ki]

What do you recommend to help with palm pain connected to the thumbs, there is no wrist pain. I have stopped the activity that aggravated the area and have been offered no suggestions how to fully heal the area. I need my hands for daily work and the pain continues. Any suggestions?

[@PrecisionMovementCoach]

These exercises are a good start so try them out and let us know how it goes :) - Coach Joshua, Team PM

[@nicpaganini2556]

Thanks for the great video and article. If one must text use the voice to text feature. I got De Quervain's just from the way I hold my tablet w/my left hand and overuse due to broken right shoulder. Going with RICE, wrist/thumb splint for now followed by exercises in video and article.

[@PrecisionMovementCoach]

Good advice.

[@gladysmartinez238]

I’ve been having this pain for 6 months now started when I was pregnant they said being pregnant can cause for it to inflame it really hurts and I’m a month pp and see no improvement I hope this helps because all these comments are scaring me :( nothing showed on X-ray and now I’m afraid nothing will show on mri so they probably won’t do anything to help

[@jazzyallday9904]

I am pregnant too and this just started. And it's on my left hand. It is so hard to care for my other baby. Have you found some relief?

[@PrecisionMovementCoach]

Sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@MissBelinda]

Hello I have had two cortisone shots. Helped for a few months and now it is back. I do not want surgery but it hurts so bad I am considering it. Going to try these moves for a couple of days and see how it goes.

[@PrecisionMovementCoach]

Try them for a couple of weeks at least.

[@HN-ny8ye]

I had De Quervain's Tendinosis for 8 months due to over working at a job, now the pain is completely gone. The fastest way to heal it is by NOT USING YOUR INJURED HAND AT ALL! Not even using cellphone, driving, swiping your ass and etc.

[@valerybook3814]

Oh goodness.. the one where you slide your thumb really hurts!!! Hoping these help! Thank you!!

[@PrecisionMovementCoach]

You are welcome :)

[@PiizzaTime]

I got it from playing too much Smash, with Sephiroth coming out, so this helps a lot. (Though be careful with the pulling down of the thumb, doing it too hard can actually snap the tendon.)

[@PrecisionMovementCoach]

There’s definitely too much of a good thing. You should take care with how you pull on your thumb but I don’t think that there is a risk of snapping the tendon...you likely can’t generate enough force to do that.

[@XIIIXans]

did it help you? did it ever go away? i got it from smash too

[@PiizzaTime]

@@XIIIXans yeah, I just did these exercises and wore a wrist brace when I wasn’t using my hands. Just did that for a few weeks and it stopped hurting.

[@FieldOfGraphic]

@@PiizzaTime were you still able to game during those few weeks? Or did you wait to play games?

[@PiizzaTime]

@@FieldOfGraphic I made sure to play a bit less than usual, but I did still play.

[@u159411]

Massaging on the tension sheath and tendons always gives me bruising and sharp pains for about a week afterwards. Any thoughts on that? This seems to happen even with not that much pressure. I've been fighting DeQuervains for 15 months now.

[@PrecisionMovementCoach]

Thanks for writing in and for trying out the exercises. You might be overdoing the massaging. Cut the time that you spend doing it in half and only do it every other day. Let us know how it goes. - Team PM

[@pabllovitar]

U are probably apply to much force or streching tonstrongly. This happened to me as well untill i realize i need to do the exercises gently to medium only

[@marleneg6382]

The last one felt amazing!

[@PrecisionMovementCoach]

Good stuff!

[@jamprats]

im going to try this out. my physio told me to strengthen the muscle. Wrist is too tight to do the Finkelstein test. Ive had it for about 6 months now

[@PrecisionMovementCoach]

Please do!

[@PhishedOff]

If I have messed up BOTH thumbs and wrists and can't do my own massage, is there a tool I can use? I can't rub anything on my own body to help myself - thank you :) I've been using two mice right and left for 5 yrs, they say my arthritis is not too bad so it has to be this. I keep telling my PT it's bilateral, they've checked nerve conduction to see if it's coming from my neck - it's just crazy - used to be in real estate sales and I've been like this for years, it just gets so flared up I can't even make a meal in the kitchen, much less be on the computer, had to quit my job years ago. This almost seems too easy LOL but I'm gonna try it :) NObody's given me these exercises!

[@PrecisionMovementCoach]

Ouch! The movements without the pressure will still help. Can you find someone to help massage you? Also consider doing Contrast Therapy: kzbin.info/www/bejne/jqTanWCbh7CCjpI - Coach Joshua, Team PM