4 Trigger Finger Exercises for Relief

What is Trigger Finger?

Trigger finger (medical name: stenosing tenosynovitis) happens when the flexor tendon in a finger becomes irritated and swollen. That swelling makes the tendon’s sheath thicken and narrows the space the tendon usually glides through. The result? The finger can “catch” or lock when you try to bend or straighten it. For mild or moderate cases, daily stretching and strengthening exercises often ease the problem. Severe cases may still need a steroid injection or, occasionally, surgery, but exercises are a smart first line of defense.

The Benefits of Trigger Finger Exercises

Incorporating trigger finger exercises into your daily routine can be highly beneficial for anyone experiencing the symptoms of this condition. These exercises are designed to enhance mobility, decrease discomfort, and facilitate smoother finger movements. Dedicate time to these exercises to support the rehabilitation of your hand and fingers, and possibly reduce the need for more invasive treatments.

• Improved Flexibility: Regular exercises help stretch the affected tendons, increase their range of motion, and make finger movements more fluid.
• Reduced Stiffness: By engaging in these exercises, you can alleviate the stiffness that often accompanies trigger finger, allowing for more comfortable hand use throughout the day.
• Increased Strength: Strengthening exercises can help build the muscles and tendons in the fingers, providing better support and function.
• Pain Relief: Consistent practice can lead to a noticeable reduction in pain, enabling you to perform daily tasks with greater ease.
• Enhanced Circulation: Exercising the fingers promotes better blood flow, which can aid in reducing inflammation and promoting healing in the affected area.

Effective Trigger Finger Exercises

Below are common exercises therapists recommend for trigger finger. Before you start, run them by your doctor or a certified hand therapist to make sure they are right for your situation.

Rubber Band Finger Stretch

This stretch wakes up the small muscles that open your hand. Begin with a light rubber band; upgrade to a thicker one only when the first band feels easy.

• Start by holding a small rubber band between your fingers and thumb.
• Slowly stretch the rubber band open, spreading your fingers apart as far as is comfortable.
• Hold for 5 seconds before releasing slowly.
• Repeat this exercise 10 times with each hand.

Thumb-to-Finger Touch

Touching each fingertip with your thumb trains coordination and keeps the joints limber. Over time, you should notice less stiffness and a smoother, stronger pinch grip.

• Start by holding your hand up with your fingers comfortably straightened.
• Touch the tip of your thumb to the tip of your index finger, forming an “O” shape.
• Return to the starting position, then touch your thumb to the tip of your middle finger.
• Continue this pattern by touching your thumb to the ring finger and then the little finger.
• Complete this cycle with one hand, then switch to the other hand.
• Repeat the exercise 5 to 10 times on each hand, ensuring each touch is deliberate and controlled.

Towel Squeeze

Rolling a washcloth or stress ball in your palm and giving it a gentle squeeze builds strength without overloading the joint. It is a simple way to work the finger flexors while you watch TV or sit at your desk.

• Start by holding a small towel, washcloth, or stress ball in one hand.
• Squeeze the object tightly using all your fingers and thumb.
• Hold this grip for 5 seconds before releasing slowly.
• Repeat this exercise 10 times on each hand.

Finger Lifts

Finger lifts help improve flexibility and strengthen the tendons in your hand. By focusing on individual finger movement, this exercise may reduce stiffness and improve mobility in the affected finger. Here’s how to perform finger lifts:

• Start by placing your hand on a flat surface with your fingers spread out.
• One at a time, slowly lift each finger off the surface, holding it in the air for 2-3 seconds before returning it to the starting position.
• Repeat this exercise 10 times on each hand.

Find Relief from Trigger Finger at Motion Orthopaedics

Exercises are an excellent starting point, but stubborn trigger finger sometimes needs professional care. If you are still feeling pain or your finger keeps locking, let our team take a look. Book an appointment with Dr. Tyler Krummencher at Motion Orthopaedics today.