Stretches or exercises for De Quervain's tenosynovitis?
January 18, 2021 12:07 PM Subscribe
I have De Quervain's tenosynovitis. Some places on the internet recommend stretches and strength training. Should I splint and hope for the best, or do some exercises?
I've had this since October. I infrequently wear a spica splint.
I've successfully used some exercises for carpal tunnel before. But my sense is that De Quervain's is a mechanical issue caused by thickening of the tendon--so exercises will just make it worse.
There's a metastudy that seems to suggest I'll need a shot. But I really want to avoid the doctor during COVID, so I'm hoping there's at least some anecdotal evidence that stretches and strength training can help.
I've had this since October. I infrequently wear a spica splint.
I've successfully used some exercises for carpal tunnel before. But my sense is that De Quervain's is a mechanical issue caused by thickening of the tendon--so exercises will just make it worse.
There's a metastudy that seems to suggest I'll need a shot. But I really want to avoid the doctor during COVID, so I'm hoping there's at least some anecdotal evidence that stretches and strength training can help.
I had wrist pain for most of our hard lock down last year in South Africa, about 2 months. I eventually contacted a hand physio who diagnosed De Quervain's via zoom consult. She explained how to strap and it was remarkable how quickly, within a few weeks, it started to resolve.
I considered going for a shot, but decided to postpone due to covid and instead try strapping and exercise first.
For me the trick was the support, and avoiding the things that had caused the problem in the first place (the way I was gripping my bicycle handlebar, ironic considering I couldn't cycle during lockdown).
As for your question, I watched a number of online exercise tutorials, and this one was the most useful.
Do the massages frequently, but for short periods of time.
The affected wrist 8 months later is no longer painful, however my arm still feels a lot weaker than the other. I'm experimenting with light weight work to build up strength.
Take it slowly, avoid anything that aggravates the problem and you'll hopefully slowly see improvement.
As for taping, don't tape too tightly, even a light wrap will provide support. I used this method using conventional tape (not the special tape shown in the video).
Good luck!
posted by BrStekker at 12:35 PM on January 18, 2021 [5 favorites]
I considered going for a shot, but decided to postpone due to covid and instead try strapping and exercise first.
For me the trick was the support, and avoiding the things that had caused the problem in the first place (the way I was gripping my bicycle handlebar, ironic considering I couldn't cycle during lockdown).
As for your question, I watched a number of online exercise tutorials, and this one was the most useful.
Do the massages frequently, but for short periods of time.
The affected wrist 8 months later is no longer painful, however my arm still feels a lot weaker than the other. I'm experimenting with light weight work to build up strength.
Take it slowly, avoid anything that aggravates the problem and you'll hopefully slowly see improvement.
As for taping, don't tape too tightly, even a light wrap will provide support. I used this method using conventional tape (not the special tape shown in the video).
Good luck!
posted by BrStekker at 12:35 PM on January 18, 2021 [5 favorites]
I dealt with this last year, tried splinting/rest and steroids with no long term relief. I had the release surgery and the pain is completely gone. I think its worth trying the splint/rest -> steroids path first (worst case it delays a better fix by a few months or so). In my case it basically made me unable to work, so eventually I got the surgery and I am incredibly glad I did.
posted by thefoxgod at 1:50 PM on January 18, 2021 [1 favorite]
posted by thefoxgod at 1:50 PM on January 18, 2021 [1 favorite]
I had a mild case of deQuervain's a few years ago (well, mild-to-medium? -- it was incredibly painful, but surgery was presented as a very distant option). I splinted and did gentle stretches on my doctor's recommendation, though not really what I'd call exercise. That cleared it up within a few weeks.
I occasionally get mild pain if I'm dumb and don't use a mouse when I'm on the computer or whatever, but splinting again for a few days clears it right up; I haven't yet needed to consider steroids, etc.
posted by kalimac at 2:29 PM on January 18, 2021 [2 favorites]
I occasionally get mild pain if I'm dumb and don't use a mouse when I'm on the computer or whatever, but splinting again for a few days clears it right up; I haven't yet needed to consider steroids, etc.
posted by kalimac at 2:29 PM on January 18, 2021 [2 favorites]
Years ago I was desperate to deal with my De Quervain's, I came across some therapist's website (which I could never find again) which used ice for all sorts of tendon pain.
What he laid out was a plan like this:
Fill some dixie cups with water and freeze them
Two or three times a day rub the pain area with one of the cups, pushing up the ice as it melts.
About ten, fifteen minutes at a time.
Really dig in to the hurtful part. You eventually zero in on the hot spot central to the injury. You'll know it when you hit it.
He had a detailed explanation as to why this works, and I wish I could link it for you here.
My case was really bad, and this worked. Never bothered me again. I could once again gift the world with my mediocre guitar and bass skills!
He had modifications for shoulders, knees, ankle, etc. Any pained tendon area.
posted by Chitownfats at 12:46 AM on January 19, 2021 [1 favorite]
What he laid out was a plan like this:
Fill some dixie cups with water and freeze them
Two or three times a day rub the pain area with one of the cups, pushing up the ice as it melts.
About ten, fifteen minutes at a time.
Really dig in to the hurtful part. You eventually zero in on the hot spot central to the injury. You'll know it when you hit it.
He had a detailed explanation as to why this works, and I wish I could link it for you here.
My case was really bad, and this worked. Never bothered me again. I could once again gift the world with my mediocre guitar and bass skills!
He had modifications for shoulders, knees, ankle, etc. Any pained tendon area.
posted by Chitownfats at 12:46 AM on January 19, 2021 [1 favorite]
Found the tendon guy's site mentioned previously! He sells stuff on it but gives you all the info you need for free there, just dig.
Tendon guy
posted by Chitownfats at 1:14 AM on January 19, 2021
Tendon guy
posted by Chitownfats at 1:14 AM on January 19, 2021
Specifically (couldn't get this into the edit fast enough, sorry):
How to reduce inflammation
posted by Chitownfats at 1:21 AM on January 19, 2021
How to reduce inflammation
posted by Chitownfats at 1:21 AM on January 19, 2021
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posted by adamrice at 12:25 PM on January 18, 2021