If you're a new mom, you're likely already juggling multiple tasks, often with your baby in your arms. Between feeding, diaper changes, and holding your newborn, it's no wonder that many moms experience thumb pain, also known as "Mommy Thumb" or de Quervain's tenosynovitis. If you've been struggling with pain at the base of your thumb or feel discomfort when lifting or holding your baby, you're not alone. Becoming a new mom is exciting, and it's also filled with physical demands, some of which may be very new to you and can take a toll on your body. One condition many new mothers experience is Mommy Thumb. This condition is caused by repetitive motion and strain on the thumb and wrist, and it can leave you in constant discomfort. But don't worry – you can manage the pain and prevent further injury with the right strategies. Here's everything you need to know to keep your thumbs healthy and a simple breakdown of solutions for busy moms.
Understanding what Mommy Thumb is, how it develops, and what you can do to manage and prevent it are the keys to getting out of pain.
Busy or Sleepy? Here’s What You Need to Know:
What It Is
It’s caused by repetitive strain and overuse, commonly experienced by new moms due to baby care tasks.
Mommy Thumb (De Quervain's tenosynovitis) is an inflammation of the tendons that run from your forearm to your thumb.
Symptoms
Pain that may radiate up the forearm.
Pain at the base of the wrist or thumb with swelling and stiffness near the joint.
Discomfort or pain that worsens with gripping, lifting, or repetitive motions.
What Causes It
Poor ergonomics or posture during baby care tasks.
Frequent lifting and holding of your baby.
Repetitive motions like gripping bottles, pushing strollers, or carrying diaper bags.
Finding Relief
IceTherapy: Apply ice to the affected area.
Rest and Brace: Wear a brace or splint to immobilize the thumb and reduce strain.
Medications: Use over-the-counter anti-inflammatory medications like ibuprofen (consult your doctor if breastfeeding).
When to See a Dr.
If pain persists or worsens despite home remedies.
If you experience severe swelling, inability to move your thumb, or radiating pain.
A doctor may recommend physical therapy, corticosteroid injections, or, in rare cases, surgery.
Prevention Tips
Incorporate thumb and wrist stretches into your daily routine to maintain strength and flexibility.
Switch arms when holding your baby and avoid repetitive strain.
Use ergonomic tools like baby carriers or feeding pillows to reduce stress on your hands.
What is Mommy Thumb?
Mommy Thumb is a condition where you experience pain at the base of your thumb. Officially known as de quervain's tenosynovitis, it is named Mommy Thumb because of the frequent occurrence in new moms. Mommy thumb occurs when the tendons that connect the muscles in your forearm to your thumb become inflamed due to repetitive use. The inflammation is most commonly seen in two tendons that run along the side of your wrist and thumb.
Why Does Mommy Thumb Happen?
The repetitive movements of caring for your baby place a lot of strain on your hands and wrists. These tendons control movements like gripping and lifting, and when they're overworked, they become inflamed. Holding your baby, picking them up, or carrying them in one arm over and over again can aggravate the condition. Other repetitive motions, like holding bottles during feedings or pushing a stroller, can also contribute.
Common triggers of Mommy Thumb include:
Repetitive motions like carrying a diaper bag or pushing a stroller.
Lifting your baby frequently.
Holding your baby in one arm or a repetitive posture for long periods.
Gripping a bottle or using your thumb to support your baby during breastfeeding.
Sings and Symptoms of Mommy Thumb
The symptoms can range from mild to severe and often worsen with activity.
Symptoms you might experience with Mommy Thumb may include:
Pain at the base of your thumb or wrist.
Swelling near the thumb joint.
Stiffness or difficulty moving your thumb.
Pain radiating up your forearm with certain motions like gripping or lifting.
Treatment Options for Mommy Thumb
The good news is, with the right approach, you can reduce the pain and heal from Mommy Thumb.
Here's a breakdown of what you can do if you're suffering pain from mommy thumb:
Rest and Modify Activities
The first and most important step is to give your thumb and wrist some rest. Avoid movements that worsen the pain, such as holding your baby with one arm for extended periods or carrying heavy items in a way that strains your hand. This might mean asking for help with baby care or using supportive devices (like a baby carrier) to distribute the weight evenly.
Maintain Good Posture to Reduce Stress
It's easy to overlook your posture when you're carrying your baby or feeding them, but maintaining good body alignment can significantly reduce stress on your thumb and wrist. When your spine and shoulders are properly aligned, it minimizes the strain on your arms and thumbs.
Good Posture Tips for Mommy Thumb
Lifting Posture: Always bend your knees, not your back, when lifting your baby. Keep your baby close to your body, and avoid reaching out with your arms. Use your legs to lift rather than strain your upper body.
Feeding Posture: Whether breastfeeding or bottle-feeding, make sure to support your arms and wrists with pillows or cushions. Keep your baby at chest level rather than leaning over, which can strain your thumbs unnecessarily.
Pro Tip: Take frequent breaks to adjust your posture, especially if you hold your baby for extended periods.
Ice Therapy for Mommy Thumb
Ice can reduce inflammation and ease pain in the affected area. Apply an ice pack wrapped in a cloth to the base of your thumb for 10-15 minutes several times a day.
Mommy Thumb Brace or Splint
A thumb splint is a simple yet effective solution. It helps immobilize your thumb and wrist, preventing further strain and allowing the tendons to heal. Wearing a splint at night or during periods of activity can be especially helpful.
Anti-Inflammatory Medication for Mommy Thumb
Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can help reduce pain and swelling. Always follow the instructions on the label and consult your doctor if you're breastfeeding or have concerns.
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Mommy Thumb Stretches and Exercises
Once the pain starts to subside, gentle stretches and strengthening exercises for your thumb, wrist, and forearm can help prevent the condition from recurring. Simple exercises like thumb stretches, wrist flexes, and even squeezing a stress ball can help.
Thumb and Wrist Exercises for Mommy Thumb
Incorporating thumb and wrist exercises into your daily routine can significantly improve flexibility and strength. Regular stretching can help reduce pain and prevent long-term damage. Below are some simple exercises to do at home.
Thumb Stretch:
Thumb Flexion Stretch: Gently pull your affected thumb upwards with the opposite hand and hold for 15-30 seconds.
Thumb Extension Stretch: Using the opposite hand, gently stretch the thumb outward, holding for 10-15 seconds to improve joint flexibility.
Strengthening Exercises:
Resistance Band Exercise: Place a resistance band around your thumb and gently press against it. Hold the pressure for 10-15 seconds and repeat.
Wrist Curls: To build strength, hold a lightweight dumbbell (or use a household item like a small water bottle) and perform wrist flexion and extension exercises.
Pro Tip: Consistency is key. Perform these exercises at least 3-4 times per week.
Effective Wrist Exercises:
Wrist Flexion and Extension: Hold a light dumbbell or water bottle in your hand, and bend your wrist up and down in a controlled motion. Perform 10-15 repetitions per set.
Wrist Circles: Extend your arms and slowly rotate your wrists in a circular motion, both clockwise and counterclockwise, for 30 seconds each.
Pro Tip: To prevent injury, add wrist exercises to your daily routine, especially before you start baby care tasks.
Strengthening your wrist and forearm muscles can help prevent strain on your thumb and alleviate pain from repetitive movements. Wrist exercises are also essential for preventing carpal tunnel syndrome, which can be common among new moms due to the repetitive nature of baby care tasks.
How to Prevent Mommy Thumb
While it's not always possible to prevent Mommy Thumb, there are several things you can do to reduce the risk. Taking proactive steps to prevent pain before it starts is key to long-term relief. Simple changes in your daily habits can help protect your thumbs and wrists from injury.
Avoid Repetitive Strain
Try to avoid repeating the same motion for long periods. Switch arms when holding your baby, and use your forearms rather than your thumbs to support their body.
Use Ergonomic Tools
Look for ergonomic baby carriers that distribute weight evenly across your body to avoid putting unnecessary strain on your thumbs and wrists.
Using baby carriers, pillows, and ergonomic feeding tools can help reduce strain on your wrists. Choose baby gear that supports your body and allows you to distribute weight evenly.
To reduce strain, invest in padded grips for bottles or pacifiers and use wrist supports or thumb splints when necessary.
Hand and Wrist Exercises
Strengthen your wrist and thumb muscles with simple exercises to prevent strain. Stretching and strengthening should be part of your daily routine to help keep your muscles flexible and strong.
Take Frequent Breaks
Avoid holding your baby in the same position for too long. Switch arms and positions regularly to keep your muscles relaxed.
Pro Tip: A proactive approach to posture, ergonomics, and tools can prevent painful thumb issues in the future.
Alternative Treatment for Mommy Thumb
Certain foods and natural remedies can reduce inflammation and support your body's healing process. Incorporating anti-inflammatory foods and practices can be an essential part of your recovery.
Anti-Inflammatory Foods:
Omega-3 Fatty Acids: Add foods like salmon, chia seeds, and flaxseeds to your diet to help reduce inflammation in the body.
Antioxidant-Rich Fruits and Veggies: Include blueberries, spinach, and broccoli, which fight oxidative stress and support joint health.
Turmeric & Ginger: Known for their anti-inflammatory properties, these foods can be added to smoothies, teas, or meals to help manage joint pain.
Natural Remedies for Mommy Thumb:
Ice Therapy: To reduce inflammation, apply an ice pack wrapped in a thin cloth to your thumb for 15 minutes at a time, several times a day.
Heat Therapy: Apply a warm compress to relax stiff muscles, especially before performing stretches or exercises.
Pro Tip: Try adding turmeric and ginger to your diet, as they can significantly reduce inflammation over time.
If your symptoms don't improve or get worse despite these home remedies, it might be time to consult one of our hand specialists. While the symptoms could indicate de Quervain's tenosynovitis, if they aren't improving, it may be another condition requiring medical intervention. We recommend scheduling to see one of our specialists. Getting the right diagnosis and treatment will help you get out of pain faster.
A doctor might suggest these treatment Options:
Physical Therapy: A therapist will guide you through tailored exercises and teach you proper ergonomic techniques for baby care.
Corticosteroid Injections: These can help reduce inflammation and provide temporary relief if you're struggling with severe pain.
Surgery: In extreme cases, surgery may be required to release the pressure on the tendons.
Pro Tip: Don't wait too long to seek medical advice if your pain isn't improving or worsening. Early intervention can prevent long-term complications.
What Mommy Thumb Isn’t
It isn’t carpal tunnel syndrome, which affects the median nerve in the wrist rather than the tendons near the thumb.
It isn’t arthritis, which involves joint degeneration rather than tendon inflammation.
It isn’t general wrist pain, as the discomfort is localized to the base of the thumb and wrist.
It isn’t caused by nerve damage, but by overuse and inflammation of tendons.
It isn’t permanent—with proper care, it can be managed and resolved.
Don't Ignore the Pain!
Pain at the base of the thumb, or "Mommy Thumb," is a common challenge for new mothers and a condition that can disrupt the joy of baby care. With a little knowledge and care, it's possible to manage the pain and even prevent it from happening again. By adjusting how you lift and hold your baby, practicing rest and self-care, and using support tools, you can ease your discomfort and continue to enjoy time with your little one.
Remember, taking care of your body is an important part of being the best mom you can be. Don't ignore the pain—get the help you need so you can keep being there for your baby pain-free!
Quick Tips Recap: Manage and Prevent Mommy Thumb
Rest & Support: Avoid thumb-straining activities; use a brace to immobilize and speed healing.
Reduce Pain: Ice for 10–15 minutes, take ibuprofen, or use anti-inflammatory measures.
Strengthen: Do daily thumb stretches, wrist exercises, and use resistance bands for flexibility and support.
Prevention: Switch arms, use ergonomic tools, and support arms with pillows during feeding.
Seek Help: Get assistance with repetitive tasks; consult a doctor if pain persists.
Natural Remedies: Eat anti-inflammatory foods, apply ice for swelling, and heat for stiffness.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
