RSI hand and thumb sprains are very common injuries in which the ligaments of the thumb joint are overstretched or in severe cases torn completely.
This can cause significant pain and limit movement, preventing you from carrying out everyday activities or taking part in hobbies and activities that you enjoy.
The good news is that there are a series of exercises and measures you can implement when looking at preventing RSI, which we will cover throughout this post.
What is RSI hand?
RSI hand is a sprain that happens in the first metacarpophalangeal joint, the space between the base of your thumb and the palm of the hand.
RSI thumb occurs when the thumb is forced backward and stretches too far and in an outward direction.
The severity of this stretch can be categorised as:
- The ligament is overstretched but not torn, resulting in a mild sprain.
- The ligament is partially torn, leading to a moderate sprain.
- The ligament is completely torn resulting in a severe sprain.
Note: A thumb sprain is different from a thumb strain, which is an injury to the muscle or tendon.
Thumb repetitive strain injury is often caused by:
- Texting
- Gaming
- Excessive gripping
- Sports-related injuries
When RSI thumb flares up, it’s important to rest, look to apply support such as a brace, and carry out strengthening thumb RSI recovery exercises to reduce inflammation and improve flexibility.
Symptoms of RSI thumb
- Pain
- Tenderness at the base of the thumb
- Swelling
- Bruising
- Limited function
- Difficulty gripping.
Diagnosis of RSI
Diagnosis of RSI and appropriate treatment must be carried out by an experienced professional, who will carry out a physical examination and potentially take X-rays to rule out a break.
From here, a tailored and detailed treatment plan will be prescribed to help you regain full mobility and function.
Preventing RSI
To prevent RSI:
Use multiple digits when texting or gaming.
At your workstation, make sure your seat and desk are height-adjustable. Use a different mouse, if necessary, vary your grip, and look to keep wrists in a neutral position when typing.
For sports, look to take regular breaks and carry out strengthening exercises to prepare the thumb, hand, and wrist.
When looking at ways to stop RSI, we recommend RICE: rest, ice, compression, and elevation.
Using this system, the aim is to reduce the pressure placed on the tendons.
Rest – take frequent and small breaks.
Ice – to reduce swelling, 15 to 20 minutes every 2 to 3 hours.
Compression – immobilise the joint with a splint, often used at night to reduce pressure on tendons.
Elevation – to reduce pressure and swelling.
You may also be able to take pain medications, such as over-the-counter anti-inflammatories like Ibuprofen or topical gels.
Gentle exercises should also be incorporated into recovery to help regain motion and prevent stiffness.
Thumb RSI exercises
To help support an active range of movements, there are a number of exercises for thumb RSI that you can do, such as:
Movement stretches:
Move your thumb toward your little finger and back again.
MP joint flexion – move your thumb out to the side of your hand and back again. Make sure to keep your palm and forearm steady, bending your thumb toward your palm and then straightening it, and repeating this movement up to 8 times.
Touch your thumb to the tip of your index finger to form an O shape. Hold. Release a repeat.
Touch your thumb to the base of each finger. This is a good thumb RSI relief exercise, helping to improve flexibility and range of motion.
Carry out circular rotations of your thumb both clockwise and anticlockwise.
Passive thumb range movement exercises:
IP joint flexion – place your hand and forearm flat onto a steady surface with your sprained thumb pointing up. Using your other hand, hold your thumb, applying a small amount of pressure just below the first joint (below the thumbnail). From here, bend the tip of your thumb down and straighten. Repeat as required.
Using your other hand, apply slight pressure on the middle area of the thumb and pull to create a `C` shape, bending the thumb to stretch.
Strengthening and stretches for repetitive strain injury in thumb:
Using a strengthening band, wrap this around your thumb and fingers, move your thumb outward, and hold. Returning to the original position, and repeating.
Using the band, wrap this around your thumb, pulling the band with your other hand and stretching to create tension.
Thumb stretches RSI
At Ladan Hajipour, we work with all of our patients to diagnose the problem and put in place the right thumb pain exercises for RSI.
All treatment plans are tailored to you, and we carry out full physical examinations and X-rays (where required) as we aim to support you to regain full movement and flexibility without pain and inflammation.
If you’re suffering from repetitive strain injury and would like further support and tailored exercises, book a consultation with one of our team today. We’d be happy to help.