1. Finger stretch:
Gently extend your fingers as far is possible then hold the strikes for a few seconds after that relax, send repeat this for several times.
2. Thumb stretch:
In this hold your thumb with the opposite hand and then gently put it away from your palm, hold this for a few seconds and then release.
3. Finger lift:
In this place your hand on a flat surface and then left each finger individually starting from the thumb, gradually increase the height of the lift.
4. Foam ball pinch:
In this squeeze a foam ball or stress ball, then focus on using your fingers and thumb. Repeat this process several times and then release.
5. Claw stretch:
Make a fest then open your hand wide, then repeat this moment to stretch the tendons.
6. Towel squeeze:
In this whole a small towel or cloth in your hand then squeeze it tightly, now release and repeat the process.
7. DIP joint blocking:
In this place a small object like a coin between your fingers, then try to banned only the last joint i.e DIP joint while keeping the others straight. Hold this or a few seconds and then release.
How do you rehab finger tendons?
Finger tendon injuries can be challenging, but proper rehabilitation is crucial for recovery. Here are some guidelines for rehabilitating finger tendons:
1. Splinting:
If you have an extensor tendon injury (such as mallet finger or boutonniere deformity) your physical therapist may recommend splinting. Splint hold the tendon in place and should be worn continuously until the tendon hills. The healing process may take 8 to 12 weeks and sometimes longer. Make sure to follow your physical therapist instructions on how to wear the splint.
2. Stitches and internal splits:
For cuts in the tendon, stitches may be necessary. In some cases, a pin may need to be placed through the bone across the joints as an internal splint. This help stabilize the tendon injury during healing.
3 Hand Therapy:
After treatment, hand therapy is essential to improve motion. A physical therapist can guide you through exercises and techniques to gain strength and flexibility in your fingers.
How do you treat a torn Tendon in your finger ?
Torn tendons in the finger can be painful and affect your hands function. Here are some treatment options:
1. Rest and immobilization:
* Rest the injured finger and avoid using it excessively.
* Splinting or taping the finger to an adjacent healthy finger can provide stability and limit movement.
* Apply ice or heat to help manage pain and swelling.
2. Medical attention:
* Minor tears caused by jamming injuries may heal with splints. This splints hold the tendon in place and should be worn consistently until the tendon heels.
* Stitches maybe necessary for cuts in the tendon.
* In some cases, a pin may be placed through the bone across the joints as an internal splint.
* Hand physical therapy is necessary after treatment to improve motion and gain strength.
What exercise is good for damaged tendons?
Isometric exercise is the best form of exercise for painful and acute tendon injuries. There is development of force with least amount of movement, and painful tendinopathies respond well to a combination of eccentric and concentric exercises. Isometric exercise involve contracting a muscle without changing its length, this exercise target the tendons and improve their strength.
For example:
* Wrist Extension Isometrics: Place your forearm on a table with your palm facing down. Hold your hand against the table, engaging the rest extensor tendons.
Finger Isometrics: press your fingers against a solid surface like a wall without bending them. Hold for a few seconds then release.
* Grip strengthening:
Strong grape involves tendons in the hand and forearm. For example
Grip squeezes: squeeze a stress ball or tennis ball.
Farmers walk: old heavy dumbbells or kettlebell and walk for a distance.
* Eccentric exercises:
Eccentric exercises focus on controlled lengthening of the muscle-tendon unit. They help build tendon strength, for example
Eccentric wrist Flexion: hold a light weight dumbbell and slowly lower your wrist down.
Eccentric calf raises: stand on the edge of a step with your heels hanging off. Raise up on your toes, then slowly lower your heels below the step level.
Finger Extensor Strengthening:
Strengthen the muscles that extend your fingers, for example
Rubber band finger extensions: place a rubber band around your fingers and open them against the resistance.
Finger Extensor Table Tap: Tap your fingertips on a table while keeping your fingers straight.
Resistance Training:
Use resistance bands or bands to challenge your tendons, for example
Wrist curls: sit with your forearm resting on a table, palm up. Hold a dumbbell and curl your wrist upward.
Finger resistance: use a rubber band or resistance band to provide resistance while opening and closing your fingers.
Remember to start with light resistance and gradually increase as your tendons adapt. If you have specific tendon issues, consult a physical therapist professional for personalized exercises and guidance. Strengthening tendons takes time, consistency, and patience, so listen to your body and progress gradually.
Can exercise fix torn tendons?
Exercise place a crucial role in rehabilitating torn tendons and ligaments. While it may not directly "fix" a torn tendon, it can significantly aid in the healing process and improve overall function.
After a tendon tear physical therapy is often recommended, your therapist will use a combination of techniques to relieve pain, enhance coordination, strength, and flexibility. These may include:
Stretching and flexibility exercises: it helps the tendon heel completely and prevent long term pain.
Range of motion exercises: improve joint movement and flexibility.
Swelling reduction techniques: ice, elevation, and compression help to reduce swelling.
Strengthening exercises: these rebuilt tendon strength and reduce the risk of future injuries.
Heart fitness exercises: swimming, stationery biking, or elliptical training can improve overall cardiovascular health.
Ligament sprains: ligaments are strong tissue bands that connect bones and stabilize joints. Ligament screens physical therapy is the right type of treatment which includes:
* Improving joint movement
* Reducing swelling
* Retaining muscle strength
Rehab After Surgery: if surgery is necessary, physical therapy aims to restore joint function as quickly and safely as possible. It helps you regain normal movement after an operation.
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