6 Exercises for De Quervain's Tenosynovitis

Summary

In this video, the host focuses on rehabilitation exercises for De Quervain's tenosynovitis, a wrist pain condition affecting the thumb tendons. The video demonstrates various thumb mobility exercises to improve tendon flexibility and decrease pain, including thumb extension, abduction, and flexion. It also introduces strengthening exercises using resistance bands to build tendon resilience. The host promotes a new book, 'Rehab Science,' offering comprehensive rehabilitation programs for common conditions, including De Quervain's.

Takeaways

• 👏 Welcome to a fitness channel video focusing on rehab exercises for De Quervain's tenosynovitis, a wrist pain condition.
• 🔍 De Quervain's tenosynovitis affects the tendons on the thumb side of the wrist, causing pain especially when the thumb is tucked in and the wrist is moved.
• 👍 The video introduces basic thumb mobility exercises to help regain tendon capacity and reduce pain.
• 🌟 For thumb extension, lift the thumb away from other fingers, activating the extensor pollicis longus and brevis muscles.
• 🤚 Thumb abduction involves moving the thumb away from the palm, stretching the tendons.
• 🤞 Thumb flexion is performed by moving the thumb across the palm towards the pinky finger's pad.
• 🤲 Combining thumb flexion with ulnar deviation of the wrist challenges the tendons further.
• 💪 Strengthening exercises are crucial for tendon issues, with gradual loading being the most effective approach.
• 🔗 Using a rubber band or the other hand for resistance, exercises like thumb extension and abduction are recommended for strengthening.
• 📚 The presenter mentions a comprehensive book called 'Rehab Science' that includes programs for the 50 most common conditions, including De Quervain's tenosynovitis.

Q & A

What is De Quervain's tenosynovitis?

De Quervain's tenosynovitis is a condition that causes wrist pain, specifically involving the tendons for the thumb muscles.

Which tendons are affected in De Quervain's tenosynovitis?

The tendons affected are the extensor pollicis longus, extensor pollicis brevis, and abductor pollicis longus.

What causes pain in De Quervain's tenosynovitis?

Pain occurs when the thumb is tucked in and the wrist is moved into ulnar deviation, which stretches the affected tendons.

What are some basic thumb mobility exercises recommended for De Quervain's?

Basic thumb mobility exercises include thumb extension, thumb abduction, thumb flexion, and thumb flexion with ulnar deviation.

How many repetitions and sets are suggested for each mobility exercise?

It is suggested to perform two to three sets of 10 to 15 repetitions for each exercise.

What is the purpose of thumb mobility exercises?

The purpose is to gradually build up the tendons' capacity, regain mobility, and decrease pain.

What are the strengthening exercises recommended for De Quervain's?

Strengthening exercises recommended include thumb extension with resistance and thumb abduction with resistance, using a rubber band or the other hand.

Why are strengthening exercises important for De Quervain's tenosynovitis?

Strengthening exercises are important because tendons respond well to gradual loading, which can help reduce pain and prevent future occurrences.

How often should one perform these exercises?

The exercises can be performed every day or every other day, depending on how the symptoms respond.

What is the book mentioned in the script and where can it be found?

The book is called 'Rehab Science' and it's available on Amazon. It includes comprehensive programs for the 50 most common conditions, including De Quervain's tenosynovitis.