Pain at the base of your thumb when you pinch, grip or lift, sometimes spreading up the side of your wrist. Picking up a mug, texting or lifting something heavy can suddenly feel uncomfortable. De Quervain’s is common and can be frustrating, but changes to how you use your hand usually help it settle.

What De Quervain’s is

Two tendons that move your thumb run along the thumb side of your wrist, through a narrow tunnel. De Quervain’s means these tendons and the lining of their tunnel have become irritated and swollen. This makes it harder for them to glide smoothly, which causes pain when you move your thumb or wrist.

You might notice:

• Pain at the base of your thumb and the side of your wrist.
• Pain when you grip, pinch or turn your wrist.
• Sometimes a little swelling over the area.

De Quervain’s is more common in women, and it often develops after a period of repeated thumb and wrist movements. It is common in new parents and carers, because lifting a baby or toddler often involves spreading the thumb wide and lifting at the same time.

Why it usually settles

De Quervain’s often settles with changes to how you use your hand and a period of easing the load. If you have been given advice, a splint or exercises by your GP, a physiotherapist or a hand therapist, keep following that.

Easing the load on your thumb

Some changes that can help:

• Keep your thumb close to your hand when gripping, rather than spread wide.
• Use your whole hand, rather than pinching between your thumb and fingers.
• Use both hands for heavier things.
• Use a jar opener or grip aid for tight lids.
• Take breaks from repetitive tasks every half hour or so.

Phone tips

Phones can put a lot of load on your thumb. Some ideas:

• Hold your phone in both hands and type with both thumbs.
• Rest your phone on a table or your lap while you scroll.
• Use voice notes or dictation for longer messages.
• Swap the hand you use for scrolling.

Lifting a baby or toddler

If you care for a young child, how you lift can make a big difference:

• Scoop your child up with your palms facing up, using your whole forearm, rather than lifting under their arms with your thumbs spread.
• Hold your child close to your body.
• Use a sling or carrier for longer spells of holding.
• When feeding, support your child’s weight on a pillow rather than with your hand.

Using a splint

A thumb splint, which keeps your thumb and wrist in a comfortable position, can help rest the tendons, especially at night or during tasks that bring on pain. Using it for a few weeks while things settle can help. Taking it off regularly to gently move your thumb and wrist stops them stiffening. Some people find a splint particularly helpful at night, when it is harder to control how your wrist rests.

Gentle movement

As the pain eases, gentle movement helps the tendons glide more smoothly. Something to try a few times a day:

• Slowly move your thumb across your palm, then back out.
• Gently bend your wrist up and down.
• Touch your thumb to each fingertip in turn.

Keep the movements comfortable. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Once the pain has settled, gentle strengthening helps your thumb and wrist cope with daily tasks. Squeezing a soft ball with your whole hand, and gently pressing your thumb against your other hand, are good places to start. Build up gradually. If any exercise brings back the sharp pain at the base of your thumb, ease back and give it more time.

When to get it checked

If your pain is not easing after several weeks of these changes, your GP can talk through other options with you.

Your VIDA pain check-in can help you notice how your thumb and wrist respond to these changes.

What to take away

• De Quervain’s is common and usually settles with changes to how you use your hand.
• Keep your thumb close to your hand when gripping.
• Hold your phone in both hands and use voice notes.
• If you lift a young child, scoop with your palms facing up.
• A thumb splint can help rest the tendons for a while.

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