Trigger finger is a painful condition even in its initial phase and worse gets worse later on. It impairs your hand’s motor skills and makes it painful to even perform simplest of tasks which involve your affected hand. Curling up and locking-popping of the affected finger can be controlled and contained by a series of targeted exercises. Exercises need to be performed targeting the opposite action in order to achieve mobility. Here is a mix of stretching and strengthening exercises which will help you battle trigger finger.
1. Finger Abduction
Finger abduction is achieved by placing the affected finger side by side a normal finger with your hand stretched out straight. Now, using two fingers of your other hand gently press the side by side placed fingers. Try to move the together placed fingers apart and apply a comfortable pressure on them with your other fingers to achieve slight resistance. The pressure should be such that the two fingers separate with some effort. This exercise is beneficial in improving blood circulation to the injured finger. Repeat 8-10 times in 3 sets a day.
2. Finger Stretch
To perform the exercise, keep your injured hand on a flat surface. Now, hold the injured finger with your other hand and gently raise it. Keep on raising it until a comfortable stretch is achieved. Hold the position for 2-3 seconds and then return to starting position. Repeat 8-10 times in 3 sets a day.
3. Finger Spread
To perform the finger spread you will need an elastic band. Begin with pinching together fingertips your injured arm. Now, place an elastic band over the pinched fingers. Start moving your fingers away from each other and feel the elastic band tension work against your movement. Keep on moving till your injured finger is comfortable and then return to neutral position. Repeat this expansion-contraction routine 8-10 times in 3 sets a day.
4. Palm Press
This is another type of exercise which involves contraction and expansion to improve range of motion of your injured finger. To perform the exercise pick up a small object and place it in your palm and squeeze it tightly. Release your grip on the object in such a way that your palm is wide open and fingers stretched outwards. Repeat 8-10 times in 3 sets a day.
5. Tendon Gliding
These are a series of exercise involving you injured hand to strengthen ligaments. To perform this exercise, stretch your palm with fingers pointing upwards. Now, start by touching the top of your palm and after holding it for a few seconds spread your palm. The let your fingers touch the middle of the palm and stretch out. The next step is to touch the bottom of your palm and stretch out. Next part of the exercise involves touching each fingertip of your injured hand with the help of your thumb. Repeat 8-10 times in 3 sets a day.
Before performing any of these exercises it is recommended you see your physiotherapist for exact range of motion and to be achieved so that you don’t aggravate the injury.