Trigger finger, formally known as stenosing tenosynovitis, is a common condition affecting the tendons in the hand. It causes stiffness, tenderness, and a distinct catching or locking sensation when bending or straightening a finger or thumb. These symptoms result from a mechanical problem within the finger’s pulley system. Gentle, consistent self-management is often the first step toward relief, and this article details exercises designed to promote tendon health and reduce irritation.
Understanding Trigger Finger
Trigger finger involves the flexor tendons, which connect forearm muscles to the finger bones, allowing them to bend. These tendons pass through a protective sheath containing fibrous bands called pulleys that hold the tendon close to the bone. The A1 pulley is located at the base of the finger where it meets the palm.
Inflammation causes the tendon or its sheath to thicken, sometimes forming a small nodule. When the finger attempts to flex, this swollen section struggles to glide smoothly through the narrow A1 pulley opening. This catching results in the characteristic popping, clicking, or locking sensation. Symptoms are often most pronounced in the morning, and the ring finger and thumb are most commonly affected.
Core Exercises for Tendon Gliding and Movement
The goal of specific exercises is to encourage the tendon to glide freely and smoothly within its sheath without increasing inflammation. These movements must be performed gently and slowly, stopping immediately if any sharp pain occurs. A sequence of tendon gliding exercises, repeated 10 times, three to five times per day, is an effective starting point.
Straight Finger Extension
Begin by placing the palm flat on a table. Slowly lift each finger one at a time, holding it up for two seconds before lowering it back down, keeping the rest of the hand flat. This action isolates the extensor tendons and gently encourages the flexor tendons to move.
Hook Fist
Start with the fingers straight, then gently bend only the two outermost joints so the fingertips curl toward the palm. The large knuckles should remain straight, creating a hook shape. This focuses on the gliding of the flexor tendons through the pulleys.
Full Fist to Straight
Close the hand completely into a soft fist, with the thumb resting over the fingers. Slowly and completely straighten the fingers. This sequential movement encourages the maximum possible travel of the flexor tendons.
Wrist Stretches
Incorporating wrist stretches supports the muscles that control the finger tendons, as these tendons extend up into the forearm. Extend the arm straight forward with the palm facing away. Use the opposite hand to gently pull the fingers and wrist back until a mild stretch is felt along the forearm. Hold this stretch for 15 to 30 seconds to ease tension.
Non-Movement Strategies for Symptom Relief
Several complementary strategies can help manage the inflammation and irritation driving trigger finger symptoms. Activity Modification is a primary step, requiring a conscious effort to avoid activities involving prolonged or repetitive gripping, grasping, or pinching. This may involve using padded gloves or altering how tools are held to reduce direct pressure on the base of the affected finger.
Applying temperature can help manage localized discomfort and swelling. If the finger is acutely painful, swollen, and warm, cold therapy (an ice pack wrapped in a thin towel) can be applied for 10 to 15 minutes to reduce acute inflammation. Conversely, moist heat can be applied before exercises to increase blood flow and loosen stiffness, especially the stiffness felt upon waking.
The use of a simple Splinting device, often worn at night, is another effective strategy. A splint keeps the affected finger in a straight or slightly extended position while sleeping. This prevents the finger from curling into a fist, which is the position where the tendon is most likely to catch and lock. Wearing a splint for six to nine weeks can significantly reduce morning stiffness and allow the inflamed tendon sheath to rest and recover.
When to Stop Stretching and Seek Medical Advice
While self-management is often effective, professional medical intervention may be necessary. Seek an evaluation if symptoms show no improvement after four to six weeks of consistent home care. A lack of response suggests the underlying inflammation or constriction may be too advanced for stretching alone to resolve the issue.
Immediate consultation is warranted if the finger progresses to complete, locked fixation that requires manual assistance to straighten. Other signs include localized infection, such as increasing redness, warmth, or a fever. A hand specialist, orthopedic surgeon, or physical therapist can offer further steps. These commonly include a corticosteroid injection to reduce inflammation or, in persistent cases, a minor surgical procedure to widen the A1 pulley.