Exercises for de Quervain’s Tenosynovitis
De Quervain's tenosynovitis is a painful condition caused by inflammation of the tendons on the thumb side of the wrist, leading to pain and swelling, especially with thumb or wrist movement. Effective exercise therapy includes a mix of isometric, eccentric, and mobility exercises. Below are four exercises based on recent clinical studies and physical therapy best practices. If you have trouble viewing the videos on Youtube, try turning off your VPN, as Youtube doesn’t seem to like them sometimes.
🟢 1. Isometric Thumb Extension
Gentle loading without movement—great for early pain reduction and tendon adaptation. 5–10 s holds, 3–5 reps 1–2 × daily.
🟡 2. Eccentric Thumb Extension
Designed to stimulate tendon remodeling by lowering the thumb slowly under resistance. 2–3 sets of 10–15 reps, daily or 5×/week.
🟠 3. Eccentric Hammer Curl (Thumb-Dominant)
Targets functional thumb extensor loading—often used with a light dumbbell ("hammer curl") grip. 2–3 sets of 10–15 reps, focusing on slow lowering phase.
🟠 3. Eccentric Hammer Curl (Thumb-Dominant)
🔵 4. Tendon Gliding (Mobility Drill)
Promotes smooth tendon movement within the sheath to reduce adhesions and maintain flexibility. Follow gentle movements—3–5 reps per pattern, 2–3×/day.
🔵 4. Tendon Gliding (Mobility Drill)
✅ Rehab Progression Sequence
Early phase: Start with isometric holds + tendon gliding to reduce pain and maintain mobility.
Intermediate phase: Introduce eccentric thumb extension and hammer curls, focusing on slow controlled lowering.
Late phase: Combine concentric returns with continued eccentric work, and progress resistance gradually.
Stick with this for 6–12 weeks, adjust load based on pain tolerance (<3/10)
How Osteopathy Can Help De‑Quervain’s
Osteopathy helps treat de Quervain’s tenosynovitis by addressing not only local tendon inflammation but also broader biomechanical issues that contribute to overuse. Osteopathy can help improve wrist and thumb mobility, release tension in overactive forearm muscles, and restore proper joint motion in the wrist bones. Shoulder girdle and spinal restrictions, especially poor scapular control and cervical spine dysfunction, are common contributors to compensation and poor upper limb mechanics. Osteopathic treatment improves posture, circulation, and neuromuscular control, creating conditions for better tendon healing and reducing the risk of recurrence.
Cliff Russell, Registered Osteopath, Osteo Studio
