7 Exercises for Trigger Finger Relief Trigger finger is a frustrating condition that causes pain, stiffness, and a locking sensation in your fingers or thumb. The discomfort is often most noticeable first thing in the morning or when you try to grip an object. In some cases, you might find it difficult to straighten a finger after it has been bent. Fortunately, simple and gentle exercises can help manage this condition by maintaining flexibility and reducing pain. Before we dive into the exercises, let’s get a clearer understanding of what causes this annoying “triggering.” What Exactly is Trigger Finger? Inside your hand, long flexor tendons run from your forearm muscles to the bones of your fingers and thumb. These tendons slide through a pathway called the “tendon sheath,” which holds them close to the finger bones. When you have trigger finger, the tendon becomes inflamed and swollen. This inflammation prevents the tendon from gliding smoothly through the sheath, causing it to catch or get stuck. This is what leads to the pain, stiffness, and locking sensation. Common Symptoms of Trigger Finger Pain and tenderness at the base of the affected finger or thumb. A noticeable bump or nodule near the base of the finger on the palm side. A clicking or popping sound when you move the finger. Difficulty straightening the finger after it has been bent, or it locks in a bent position. Stiffness and limited mobility, especially after waking up. While the exact cause is not always clear, factors like repetitive gripping, certain health conditions like diabetes, and rheumatoid arthritis can increase your risk. The good news is that it can often be managed effectively with conservative treatments, including specific exercises. 7 Trigger Finger Exercises You Can Do Anywhere These simple exercises are designed to improve tendon glide, reduce stiffness, and increase your hand’s flexibility. 1. The Finger Stretch This exercise gently stretches the individual tendons of your hand. Step 1: Place your hand palm-down on a table or other flat surface. Step 2: Slowly lift one finger at a time off the surface. Hold the stretch for a couple of seconds, then lower it back down. Repetitions: Repeat this movement 10 times for each finger on the affected hand. 2. Finger Extension Stretch This targets the flexor tendons on the front of your finger, helping to release tightness. Step 1: Hold your hand out in front of you with your fingers and thumb straight. Step 2: Use your other hand to gently bend the affected finger backward, creating a mild stretch. Repetitions: Hold the stretch for 15-30 seconds. Repeat this 3 times for each affected finger. 3. Tendon Gliding Tendon gliding exercises are crucial for encouraging the flexor tendons to move smoothly through the sheath. Step 1: Start with your fingers held straight out. Step 2: Bend only the tips of your fingers down to touch the top of your palm, near the base of your fingers. Step 3: Return your fingers to a straight position. Repetitions: Perform this sequence 10 times for each hand. 4. The Gentle Finger Squeeze This exercise helps to strengthen the muscles in your hand without putting too much strain on the inflamed tendon. Step 1: Hold a soft foam ball or a rolled-up pair of socks in your palm. Step 2: Gently squeeze the object, holding the contraction for a few seconds. Step 3: Slowly release your grip. Repetitions: Repeat this 10 to 15 times, making sure it does not cause any sharp pain. 5. The Finger Spread This exercise uses resistance to strengthen the small muscles in your hand and improve stability. Step 1: Place a rubber band or hair tie around your fingers and thumb. Step 2: Slowly spread your fingers and thumb apart against the resistance of the band. Step 3: Slowly return to the starting position. Repetitions: Repeat this movement 10 to 15 times. 6. The Wrist Stretch Because the flexor tendons originate in the forearm, stretching the wrist can also provide relief. Step 1: Extend your arm in front of you with your palm facing down. Step 2: Use your other hand to gently pull your fingers back toward your body, feeling a stretch in your wrist and forearm. Repetitions: Hold for 15-30 seconds and repeat 3 times. 7. Making a Fist This simple motion takes your fingers through their full range of motion, helping to reduce stiffness. Step 1: Start with your fingers extended straight and held together. Step 2: Slowly and gently make a fist, making sure to keep your thumb on the outside of your fingers. Do not clench tightly. Step 3: Slowly open your hand and straighten your fingers again. Repetitions: Repeat this exercise 10 times. Important Tips for Your Exercises Warm-Up First: Soak your hand in warm water or use a warm compress for 5-10 minutes before starting. This will help improve blood flow and make the tendons more pliable. Be Consistent: For the best results, perform these exercises regularly, ideally every day. Listen to Your Body: You should feel a gentle stretch, not sharp pain. If an exercise hurts, stop immediately. Persistent pain is a sign you need professional guidance. Seek Professional Help: If your symptoms are severe, persistent, or worsening, it’s time to see a professional. Need Expert Help with Your Trigger Finger? Trigger finger can make simple daily tasks feel like major challenges. While these exercises can provide significant relief, they are most effective when part of a comprehensive treatment plan. The skilled physiotherapists at our Brampton physiotherapy clinic can assess your specific condition and develop a personalized plan for you. Proper physiotherapy in Brampton addresses the root cause of the inflammation, provides hands-on treatment to release tightness, and teaches you the most effective exercises for a quick recovery. Don’t let finger pain hold you back. If you’re looking for effective trigger finger treatment in Brampton, contact Movement Rehab Inc. today to schedule an assessment. Our team is ready to help you restore movement and live pain-free.