Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
De Quervain’s tenosynovitis exercises: a staged home program
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De Quervain’s tenosynovitis is pain and swelling at the base of the thumb and on the thumb side of the wrist. It affects two tendons that move the thumb, and the tunnel (sheath) they run through.
It is more common in women and in people in their 40s and 50s, and it is linked with pregnancy and the months after having a baby. Pain is often worse when you grip, pinch, wring or move the wrist from side to side.
Most people do well with treatment. Care usually starts with rest from aggravating tasks and often a splint, followed by a gradual, pain-free exercise program to restore movement and strength.
Stage 1: Rest the tendons
Let the irritated tendons settle while keeping the wrist from getting stiff.
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Wrist & Hand Exercises for Arthritis
These NHS hand and wrist movements keep the joints from stiffening. Bend the wrist up and down only, and skip side-to-side wrist movements, which usually hurt most.
Typical dose: Out of the splint at least 5 times a day: about 10 gentle up-and-down wrist bends1,3
- If a thumb and wrist splint is advised, wear it as your clinician says. Some NHS plans use full-time wear for 3–4 weeks and others for up to 6 weeks, taking it off only to wash and exercise.1,2,3
- Very long splint use is not always recommended, so ask your clinician how long to wear yours.4
- Cut back on tasks that aggravate the pain, such as repeated gripping, pinching, wringing, using scissors or lifting.2,3,5
- A cold pack wrapped in a towel for about 15 minutes may ease pain. Do not put ice directly on your skin.6
Stage 2: Bring back thumb and wrist movement
Restore comfortable thumb and wrist movement without stirring up pain.
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Thumb Opposition and Strengthening
Move slowly and only as far as is comfortable. Touching the thumb toward the little finger stretches the sore tendons, so stop short of that position if it brings on wrist pain. Leave out firm pinching until pain has settled.
Typical dose: About 10 gentle repetitions, 4 times a day3
-
Wrist Curls (Flexion and Extension)
Rest your forearm on a table with the hand over the edge, keep your thumb relaxed, and lower only until you start to feel discomfort. Later, do it without the other hand helping. Add a light weight only when it is pain free and your therapist agrees.
Typical dose: 5–10 slow repetitions without a weight, using your good hand to help bring the hand back up2
Stage 3: Rebuild grip and thumb strength
Build strength for everyday tasks like opening jars, pouring and lifting.
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Grip Strengthening Exercises
Build grip strength as pain allows.
Typical dose: 10–15 squeezes of a soft ball or rolled-up socks, 4 times a day2,3
-
Finger Extension with Rubber Band
This works the muscles that move the thumb out and back. Start with a low number of repetitions and increase gradually.
Typical dose: 10–15 repetitions against an elastic band, 4 times a day2,3
- Keep all exercises progressive and pain free.3
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| How long to rest in a splint | Typically 3–6 weeks, depending on your clinician’s plan, then a gradual wean over 2–4 weeks.1,2,3 |
| When to move on a stage | When the current exercises are pain free. Reduce repetitions if pain increases.2 |
| When to see a doctor | If pain has not improved after 2 weeks of home treatment, or it stops you doing normal activities.7,8 |
| If movement is slow to return | If you are struggling to regain function and movement after 4 weeks, ask about physical therapy.3 |
| If it is not settling | If there is no change after about 6 weeks of splinting, talk to your clinician about other treatments. Most people do very well in the end.1,6 |
What to avoid or change for now
- Side-to-side wrist movements, which usually cause the most pain
- Repeated pinching, gripping and wringing while pain is high
- Strengthening exercises before pain has settled
- Wearing a splint for much longer than your clinician advised
When to get help
- Severe thumb or wrist pain, or feeling faint or sick from the pain (go to urgent care or the emergency department)7
- You cannot move your thumb or wrist, or cannot hold things (go to urgent care or the emergency department)7,8
- Your thumb or wrist has changed shape or color after an injury (possible fracture: go to urgent care or the emergency department)7
- You heard a snap, grinding or popping noise at the time of an injury7,8
- Tingling or loss of feeling in your hand or wrist7,8
- Your wrist is warm, red, swollen and stiff, or you feel unwell with a high temperature (possible infection)8
- Pain that keeps getting worse, keeps coming back, or stops you doing normal activities7,8
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Tennis elbow, Golfer’s elbow, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
What exercises help De Quervain’s tenosynovitis?
Early on, gentle up-and-down wrist movements and thumb movements are commonly used, often alongside a splint. Once pain settles, grip and elastic band strengthening are added.
Should I stretch De Quervain’s?
Some hand therapy plans include gentle stretches, but they should be done within comfortable limits. Stop anything that clearly increases your pain.
How long does De Quervain’s take to heal?
Many plans use a splint for about 3–6 weeks, followed by several weeks of gradual exercise. Most people recover well, but some need other treatments.
Why is it common after having a baby?
It is linked with pregnancy and the months after birth. Hormone changes and repeated lifting of the baby are thought to play a part.
Do I need to wear a splint?
A splint that holds the wrist and thumb still is a common first treatment. Your clinician will tell you which type to use and for how long.
Sources
- Dorset County Hospital NHS Foundation Trust: De Quervain’s tenosynovitis (patient information leaflet)
- Torbay and South Devon NHS Foundation Trust: De Quervain’s tenosynovitis (hand therapy leaflet)
- University Hospitals Plymouth NHS Trust: DeQuervain’s tenosynovitis
- St George’s University Hospitals NHS Foundation Trust: De Quervain’s syndrome (hand therapy leaflet)
- Sherwood Forest Hospitals NHS Foundation Trust: Hand therapy: De Quervain’s tenosynovitis
- AAOS OrthoInfo: De Quervain’s Tendinosis
- NHS (nhs.uk): Thumb pain
- NHS (nhs.uk): Wrist pain
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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