Thumb and Wrist Pain: The Modern Overuse Injury

Can’t live without your smartphone and laptop. But have you ever thought about how those devices affect your thumb and wrist?

New Yorkers live by their tech devices. They tap on a keyboard for work or to find a great restaurant to meet with friends. And they can reach those friends with their ever-handy smartphone. Technology certainly has made life easier. Unfortunately, that convenience can come with a price. As we depend more and more on these tech marvels for work and play, our chance of thumb and wrist pain rises.

Physical therapists have seen cases of thumb and wrist pain soar. And it’s all due to overusing those joints as we operate those digital innovations non-stop. All age groups, from young gamers to office workers, are at risk.

But you don’t have to ditch your tech gadgets! Learn instead how to use your laptop and smartphone the right way to avoid thumb and wrist pain.

Why Thumb and Wrist Pain is So Common Today

The simple answer is because we use our thumb and wrist so much, even if we don’t realize it. We engage those joints even more when we log on to contemporary tech tools. That often leads to thumb and wrist pain from overuse and repetitive motions when we:

• Type on a computer for eight hours
• Press the buttons on a gaming console with our thumbs
• Hold or scroll on our smartphones using our thumb

Do those motions repeatedly without letup, and the tendons and nerves of the thumb and wrist can become inflamed, strained, and painful. But there may be other reasons, too. An incorrect ergonomic setup of your keyboard can throw the wrist out of a neutral position. Or an injury to the thumb or wrist can damage the soft tissue of the joints, too.

Understanding the Thumb and Wrist Anatomy

The thumb and wrist consist of an interconnected network of bones, ligaments, muscles, tendons, and nerves. Each element works together to move your hand, fingers and wrist, which makes those structures vulnerable to overuse.

Bones. The wrist consists of eight carpal bones, while each finger has three bones, or phalanges, connected by interphalangeal joints. The thumb had two phalanges and one interphalangeal joint.

Ligaments. Each finger joint has two collateral ligaments on each side.

Tendons. Muscles in the hand attach to the finger bones via tendons extending from the forearm to the wrist.

Nerves. The three main nerves of the wrist include:

1. The ulnar nerve provides sensation to the little finger and half of the ring finger
2. The median nerve that passes through the carpal tunnel in the wrist sparks feeling in the palm, thumb, index, middle, and part of the ring fingers
3. The radial nerve travels down the thumb side of the forearm to stimulate feeling in the back of the hand from the thumb to the middle finger

What Does Thumb and Wrist Pain Feel Like?

Pain in the wrist and thumb will be felt differently depending on the exact cause and location of the damage. Yet there are several common symptoms:

• Aching or sharp pain in the wrist and along the side of the thumb
• Pain when gripping, pinching, or typing
• Swelling or tenderness
• Numbness and tingling
• Weakness in the hand
• Pain radiating up the forearm

What Causes Pain Between the Thumb and Wrist?

Thumb and wrist pan can be traced to a number of conditions, usually associated with overuse and repetitive actions impacting the ligaments, tendons, and nerves. Getting the right diagnosis will determine treatment.

De Quervain’s Tenosynovitis

• Inflammation of tendons on the thumb side of the wrist
• Pain and swelling at the base of the thumb
• Difficulty moving the thumb or a catching sensation when moving the joint
• Attributed to repetitive hand use from gardening, playing golf, or holding a baby

Tendonitis from Overuse

• Inflammation of the tendons connecting muscle to bone
• Often develops in the elbows, knees, and shoulders, but can affect the tendon at the base of the thumb
• Linked to repetitive strain from typing, texting, gaming, or knitting

Carpal Tunnel Syndrome

• Compression of the median nerve as it passes through the carpal tunnel in the wrist
• Pain, weakness, or numbness in the hand
• “Pins and needles” in the fingers, especially in the thumb in addition to the index and middle fingers

Arthritis

• Wear and tear of the cartilage cushioning the bones in the thumb and fingers
• Affects people at older ages
• Dull, persistent ache
• Difficulty doing everyday tasks, like opening a jar or holding a pen

Wrist Sprain or Strain

• Overextended ligaments or muscles in the wrist
• Typically due to a fall or sporting injury

Risk Factors

Anyone who engages their wrist and thumb throughout the day is at risk. But certain factors can elevate your chance of thumb and wrist pain

• Frequent smartphone and/or computer use
• Poor posture and ergonomics at your work station
• Repetitive occupational tasks (using vibrating tools, hand tool work, heavy lifting)
• Sports involving gripping (tennis, golf)
• Age and joint degeneration

When Thumb and Wrist Pain is Serious

Rest and at-home treatments such as applying ice can resolve minor thumb and wrist pain in a few days. Continued symptoms may require an in-depth assessment of what’s causing the pain.

• Persistent swelling
• Numbness or tingling in the fingers and thumb
• Weak grip strength
• Pain lasting more than a few weeks
• Difficulty performing daily tasks
• Discoloration or swelling in your forearm, wrist, hand, or fingers

Treatment Options for Thumb and Wrist Pain

Thumb and wrist pain rarely requires surgery. Conservative and non-surgical methods successfully treat this uniquely modern ailment.

Rest and Activity Modification

• Take a break from work tasks, hobbies, or sports causing the pain
• Learn how to move your hand and grab objects to avoid straining the wrist
• Avoid any aggravating movements

Pain Relief

• Apply a cold compress for 10 to 15 minutes a few times a day, being careful not apply the ice directly to the skin
• Take over-the-counter nonsteroidal anti-inflammatory medications (naproxen or ibuprofen) to reduce pain and swelling. Oral corticosteroids can be prescribed by your doctor,

Bracing or Splinting

• A brace, splint, or cast immobilizes the thumb and wrist to prevent harmful motions
• An assistive device reduces pressure on the thumb and wrist to encourage healing

Physical Therapy

• Strengthening and mobility exercises (thumb lifts, thumb extension stretch, grip strengthening exercises)
• Occupational therapy to show how to use handheld items (pens, cooking utensils) without straining the wrist

Injections or Surgery (if needed)

• Corticosteroid injections into the joint
• Surgical release in severe cases to relieve pressure on a nerve

How to Prevent Thumb and Wrist Pain

Dealing with thumb and wrist pain can really put a damper on your lifestyle. And no one wants to be without their phone or laptop. Better to keep your thumb and wrist healthy to avoid any pain — or interruptions of your busy life.

Improve your workstation ergonomics. Set up your computer screen and chair so your wrists remain in a neutral position to the keyboard, not bent up or down

Take frequent breaks. Stop doing repetitive tasks for 10 minutes or get up from your desk and walk around the office.

Strengthen supporting muscles. Practice exercises to build up the muscles in your hand, wrist, and forearm (wrist flexion and extension exercises with a light weight; squeeze a ball).

Limit overuse. Though difficult, put down the phone and turn off the laptop whenever possible.

When to See a Specialist

Minor wrist and thumb pain usually goes away in a few days with rest. However, be alert to signs you may need more than just a pause from repetitive actions to treat the pain.

• Pain persists despite rest
• Loss of strength or function
• Recurrent flare-ups
• Suspected nerve involvement (numbness, tingling)

How All Sports Physical Therapy Can Help

The physical therapy team at All Sports Physical Therapy often treats thumb and wrist pain. We take a holistic approach to diagnosing your pain to determine the right treatment course.

• Diagnose the root cause and not just symptoms
• Create a customized rehab plan based the underlying condition and your lifestyle
• Employ hands-on therapy and strengthening exercises
• Improve thumb and wrist function to prevent a recurrence
• Model movements to relieve stress on the wrist and thumb
• Suggest ergonomic changes to your workstation

Let Us Solve Your Thumb and Wrist Pain

Technology has definitely made our lives easier with data at our fingertips. Yet the downside of computers and smartphones is the toll each takes on our thumb and wrist. Those important joints can easily be overtaxed when we work, play, and connect with friends on our devices, and that leads to thumb and wrist pain over time. Don’t ignore the symptoms. Get evaluated immediately when the pain starts to maintain healthy joints — and your tech-driven lifestyle.

Early intervention, targeted physical therapy, and other techniques to reduce stain on the thumb and wrist means you don’t have to give up your tech devices. Let us show you how to stay tech savvy with flexible, strong thumbs and wrists. Contact us today.

FAQs

What causes pain between the thumb and wrist?

Most often it’s due to an inflamed tendon. De Quervain’s tenosynovitis, for example, refers to an inflammation of the tendons along the thumb side of the wrist. Nerve compression is another likely cause. Carpal tunnel syndrome is the result of a pinched nerve in the carpal tunnel in the wrist said to be due to typing..

Is thumb and wrist pain from overuse common?

Absolutely. We need our thumb and wrist every time we type on a computer or hold a smartphone. Use those modern-day devices often enough and you’ll feel thumb and wrist pain.

What are the best exercises for thumb and wrist pain?

Helpful exercises include strengthening the muscles of the joints and stretching exercises to increase mobility. But taking a break from your tech gadgets is probably the best thing you can do for your thumb and wrist.

When should I see a doctor?

Persistent pain and weakness making everyday activities difficult and painful signal a medical evaluation is called for. Any numbness or tingling indicates nerve involvement that must be evaluated, as well.

Can thumb pain go away on its own?

Mild cases may improve with rest, pain medications, and ice therapy. But if those therapies fail to bring relief, contact a doctor or physical therapist for a thorough assessment of your thumb and wrist pain. A physical therapist can recommend treatment methods to relieve the pain.