Read Time: 3 minutes

Most people don’t think much about their thumbs until they start hurting.

Then suddenly simple things like opening jars, holding coffee cups, and driving become annoying.

The thumb is a very complex joint. It can become painful for a lot of different reasons, but today I want to go over one of the most common contributors to generalized thumb pain and stiffness.

And fortunately, it is something many people can improve at home.

Your thumb is able to do a lot of things.

Your fingers can only bend and straighten, but your thumb has 9 dedicated muscles and a unique joint that allows it to move in every direction.

This is how we’re able to do so many things with our hands, but the problem is most people (even the ones that exercise regularly) don’t take good care of their thumbs.

They use these movements constantly without ever taking the thumb through its full range of motion or working on the tissue quality around it.

Over time, those muscles can become irritated, overworked, and painful.

When I assess someone with thumb pain, one of the first places I check is the area between the thumb and pointer finger.

There are several important muscles in this area that help control the thumb.

For many people, improving the tissue quality in this area can dramatically reduce pain and improve how the thumb moves.

One way I like to do this is by taking your thumb and index finger and squeezing the area (as shown here).

You do not need to crush it, but apply enough pressure to create mild-to-moderate discomfort (around a 5/10).

Hold the pressure until the discomfort starts to decrease, then release.

Repeat this on 4 different spots.

If you do this daily for 4-6 weeks, you should start seeing changes in how your thumb feels.

This is one of my go to treatments for thumb pain because it just works.

If your thumb pain is coming from the muscles, this can get rid of the problem all together.

If the pain is coming more from the joint or is more complex, this can still help, but additional treatments or exercises may be necessary to fully resolve the problem.

It is normal to feel some soreness when working on sensitive tissue.

But if your pain becomes significantly worse afterward and stays worse for more than 48 hours, do not keep pushing through it.

That is usually a sign the area needs a closer look.

The thumb is one of those joints most people take for granted until it starts limiting everyday life.

If you’re having thumb pain or looking to prevent pain, this is a great exercise to include in your routine.

I hope this is helpful for you and if you have any questions, remember, you can always reply to these emails and I’ll help you as best I can.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.