14 Trigger Finger Exercises To Relieve Pain

Simple exercises you can do regularly to reduce the pain and regain proper mobility.

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Last Updated on Nov 12, 2024

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Trigger finger exercises help reduce finger pain caused by excessive time typing and are especially important if you have a desk job or one that involves gaming or typing on the phone for prolonged periods. When your fingers remain bent (flexed) and contracted as you type for long time periods, the tendonsⁱA fibrous connective tissue that works to join bone and muscle, like the fibers that join muscles to eyeballs. around your finger muscles become inflamed and stiff, causing trigger finger. Trigger finger pain prevents you from using your fingers through their full hand range of motion to grab objects or move them freely; simple tasks and daily chores can become difficult.

Certain finger exercises can help to reduce trigger finger pain and regain finger and hand mobility. Take 15 minutes every day to do these 14 easy trigger finger exercises. They will help the finger tendons elongate and recover faster, and you will be able to do daily tasks without assistance.

But first, here’s what you should know before beginning to exercise your fingers.

What Causes Trigger Finger?

According to the American Academy Of Orthopedic Surgeons, trigger finger is a condition that causes pain, stiffness, and a locking sensation when you bend and then straighten your finger (1). Although it can affect all fingers, it is more common in the ring finger and thumb. Trigger finger occurs when the flexorⁱEither of the muscles used to bend the elbow or knee by reducing the angle between the bones on either side of the joint. tendons in your fingers become inflamed from chronic overuse. Tendons attach muscles to bones. Your fingers have several small bones, which are also attached to bigger muscles in your arm via the tendons. When the muscles contract, the tendons transfer the force from your muscles and pull on your bones.

The flexor tendons run from your forearms to your hands through a tunnel-like sheath called the flexor tendon sheath. When the flexor tendon sheath narrows, the movement of the flexor tendons become restricted. This leads to inflammation in the flexor tendons and trigger finger, causing pain and difficulty in moving your fingers freely.

The condition may develop due to numerous reasons, such as age, gender, and repetitive hand motions. Research suggests that it may occur before the age of 8 in children or between the ages of 40 and 50 in adults. However, it is more common in adults. Its risk factors may also include certain medical conditions like diabetes, carpal tunnel syndrome, rheumatoid arthritis, gout, and thyroid (2).

As per the American Society For Surgery Of The Hand, a trigger finger could become a trigger thumb if the tendon enlarges (3). Some common symptoms of trigger fingers are pain, swelling, and mechanical symptoms like locking or catching of fingers, stiffness, and/or loss of motion.

Did You Know?

Women aged between 40 and 50 years, those who underwent hand surgery, and people with diabetes or rheumatoid arthritis are more prone to trigger finger.

Which Muscle Do Trigger Finger Exercises Target?

Trigger finger exercises are designed to release and stretch the flexor tendons that run from your forearms to your hands. They work your finger extensors, which straighten your fingers and counter the chronic flexion in the flexor tendons.

What Equipment Do You Need To Do Trigger Finger Exercises?

None at all! Some exercises may require an elastic band or small objects like coins.

How Can You Benefit From These Exercises?

These hand rehabilitation exercises offer a natural treatment for jammed fingers. It can help reduce hand and finger pain and inflammation that results from too much typing which can restrict movement in fingers.

You will be able to move your fingers and hands freely.

You will be able to hold, grasp, form a fist, type, and do other day-to-day work without assistance or pain. In turn, this can lead to reduced anxiety, improved mood, and a better quality of life.

Now, you are all set to start with the finger and hand exercises. Let’s begin!

Workout Blueprint: Trigger Finger Exercises

Frequency: Daily
Benefits: Relieve pain and inflammation and improve finger and hand mobility.
Equipment Needed: Softball, elastic band, coins, paper.
Space Required: Small area
Assistance Required: No
Who Should Avoid: Anyone who experiences extreme pain or discomfort during the exercises.

In This Article

14 Trigger Finger Exercises For Pain Relief