Tips for Relief from Texting Thumb

A patient came in complaining about pain with her thumb, recently, which was worse when using her mouse for work on the computer. This wasn’t the first time, nor will it be the last time, I see an issue commonly called ‘texting thumb’ or de Quevain’s Tenosynovitis.

We’ve previously talked about all the looking down we do when using our phone can cause text neck. Let’s add texting thumb to our vernacular of issues we need to be aware of with the increased mobile phone use by everyone. Our smartphones have become larger in size, and more indispensable to our everyday lives. But, all that texting, scrolling and swiping can cause strain on your tendons and muscles causing a repetitive strain issue (RSI).

A Repetitive Motion Causing Injury

Any kind of repetitive motion can cause injury. This can be true if you work at a supermarket, an assembly line or use a computer mouse at an office job. The wrists and hands are frequently affected, but other parts of the body can also feel the pain. 

They symptoms of RSI include:

• Pain

• Inflammation

• Swelling

• Stiffness

• Tingling

• Throbbing

• Weakness

• Cold or Heat Sensitivity

When RSI is affecting your thumb or hand it’s time to take action to relieve the pain of texting thumb.

Smartphone Pain Relief

So, what can you do? The easiest action is to just put down the phone, but we all know that is not realistic every day. But you can look to use a stand or holder and a stylus, if you need to be on your phone for an extended period of time. 

If you are experiencing pain, keep in mind these tips:

• Take breaks

• Do stretching exercises

• Find a phone that fits your hand - yes, we are suggesting you don’t buy the largest phone available. Put the phone in your hand and see if it fits. 

• Switch hands

Stretching Exercises for Your Hand

We all know to stretch after a run, but what about after watching a video on your phone. Or, when creating a texting string with your BFF. WebMD lists 12 great exercises and tips for your hands and fingers that include:

1. Make a fist

2. Finger stretch

3. Claw stretch

4. Grip strengthener (a great use for those stress balls you get at conferences)

5. Pinch strengthener

6. Finger lift

7. Thumb extension

8. Thumb flex

9. Thumb touch

10. Thumb stretches

11. Tip - Soak your hands and fingers in warm water

12. Play with clay 

If you are experiencing what you believe to be texting thumb, be sure to discuss it at your next appointment, so we can evaluate the issue, and insure nothing else is causing your pain. 

Take a break from the phone for better health. Your thumb will thank you. 

Photo by Jenny Ueberberg on Unsplash