Thumb pain is such a common problem. Our thumb is used all day every day- when we grip, pinch, open a door, button, write, type, eat, shower, work out, use the remote, text, scroll, knit, we use our thumb! It gets a lot of use throughout the day and that can lead to a lot of stress on the joint. Every time you pinch with the tip of your thumb, even more force goes through your CMC joint. So what’s the CMC joint? This stands for carpometacarpal joint. This is the joint at the very base of your thumb where it meets your wrist. This is the most common area I see for thumb arthritis. It can be super painful and people try to ignore it or work through it year after year! I hate to be the bearer of bad news but without the right steps and treatment it probably won’t improve. BUT that’s what we are here for!
Read below for more info on how to manage the pain if you already have it but also how to prevent it before it gets worse (yes, share this with your kids, grandkids, co-workers…they will thank you)
PREVENTION: How to Avoid Thumb Pain and Arthritis
Maybe you have known your whole life that you are hyper mobile (meaning your joints are pretty flexible, maybe you call yourself “double jointed”). This hyper mobility means you have less support for your joints and probably for your thumb, which can lead to quicker wear and tear. Protecting your thumb early on, before you have issues is key!
Try wearing a splint for protection- this splint on amazon will support your thumb so your muscles and ligaments don’t have to. This will hold your thumb in the proper position so you don’t have to think twice about it. This can be worn with activities that bother your hands or require a lot of gripping (cooking, gardening, cleaning, work). It can be hard to get used to since it locks your thumb down- but less grinding of the joint = less wear and tear = less arthritis.
KT tape can be a great option for a little extra thumb support without wearing a splint. This can be applied to yourself and will stay on for a day or two before it falls off. Ensure your skin is clean and dry before you apply it.
Use tools to help open containers to limit the force required by your hand. Small changes, like using gadgets, make big changes over several years (and they make life easier!)- check out our gift guide for hand arthritis for some ideas.
Exercise is crucial to keep muscles strong to provide your joints support. Check out our exercise guides.
How to Manage Preexisting Thumb Pain and Arthritis
You have arthritis in your thumb because it has most likely been hyper mobile and overworked over the course of your life. This can lead to a whole bunch of irritation of your joint at the base of your thumb where it connects to your wrist. This irritation, unfortunately, causes arthritis. A splint at this state is used for pain control. It hold your thumb joint in the perfect position to limit excessive movement which would cause irritation and pain. At this point the splint should be worn with challenging or painful activities. It can also be worn at night. It is important to take the splint off whenever you can to keep the thumb moving and the muscles strong- finding a balance is crucial.
Heat can also be a game changer to manage your pain. Moist heat is the best for arthritis. A paraffin bath or microwavable mitten can be bought on amazon. These can be used at any point during he day when your hand bothers you- it will not only decrease your pain but also improve your movement! Win-Win!
So let's talk splinting
I love splinting to help hold the joint in the perfect position when you’re doing challenging things. I actually wear one when I’m working on a patient that requires a lot of massage in order to protect my thumbs. A splint can be custom molded by a hand therapist or can be purchased on amazon.
If purchasing on amazon be sure to follow the instructions to measure your hands to ensure proper fit. The splint should be snug to ensure it holds your joint stable but not so tight that its leaving redness or indents in your skills more than 15 minutes after removal. It should be comfortable and receiving when its on- not painful!
If you tried an amazon splint and felt like it just didn’t fit right it may be beneficial to hand a therapist custom mold one from plastic. We fabricate it right on your hand to ensure it fits you perfectly!
There are so many tips and tricks to prevent or manage thumb arthritis like simple changes to your home, positioning changes when doing hobbies, gadgets for your bathroom and kitchen. If your needing more information reach out! We are happy to coach you through this to help get the most out of your life. Give us a a virtual or in person tour of your home and we can make suggestions, show us what hurts and we can help to find a solution. We will educate you on the best exercises for you specifically to target your weak spots to give your thumb the most support.
Comments