Mummy wrist ‘De Quervain’s Tendonitis’
Many new mothers experience thumb and wrist pain, commonly known as mummy wrist or mummy thumb. In this comprehensive guide, we will explore the causes, symptoms, and treatment options for mummy wrist, as well as preventive measures and supportive techniques to alleviate the pain and promote recovery.
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What is mummy Wrist?
Mummy wrist, is the generalised name given to postpartum mothers experiencing either De Quervain's Tendonitis or De Quervain's Tenosynovitis. Quervain's Tendonitis is a condition characterized by inflammation and irritation of the tendon in the wrist, causing swelling, pain, and discomfort. The condition De Quervain's Tenosynovitis is linked to Tendonitis and is identified by the inflammation of the lining of tendon sheath around the tendon in the wrist. Both typically affects the thumb side of the wrist and are caused by repetitive wrist and thumb movements, which are common when lifting and holding a baby.
Symptoms of mummy Wrist
If you're experiencing mummy Wrist, you may notice tenderness and pain at the base of the thumb side of your wrist, which may radiate up your arm. The pain can be aggravated by downward thumb movement or a dart-throwing motion. Swelling and inflamed tissues may also be present, and you may experience discomfort when tucking your thumb in or making a fist. Some individuals may feel a catching or snapping sensation when moving the thumb.
When to Seek Medical Attention
If the pain from mummy Wrist significantly impacts your daily activities, such as lifting your child or performing work tasks, it is advisable to consult a doctor. Seeking medical attention will ensure an accurate diagnosis and appropriate treatment plan.
Treatment Options for mummy Wrist
There are several self-help measures you can take to alleviate the pain associated with mummy wrist. These include applying ice massages, performing stretching techniques, taking over-the-counter painkillers like paracetamol and wearing a rigid wrist splint.
* Please remember: using painkillers is not a long term solution, painkillers will mask the pain but not fix the condition, continue to avoid all movements that exasperate the problem where possible whilst taking painkillers, so as not to worsen your condition.
If self-help measures are insufficient, it is essential to consult a physiotherapist. They can provide specialized treatment options such as anti-inflammatory medications, safe for breastfeeding mothers, like ibuprofen. Additionally, they may recommend using a thumb spica brace for immobilization or administering a cortisone injection to control persistent symptoms. In severe cases, surgery may be necessary, involving tunnel release to alleviate friction and pain.
Preventing mummy Wrist
Prevention is key when it comes to mummy wrist. Incorporating strengthening exercises for the thumb and wrist into your routine can help prevent the condition. Here are some exercises to consider:
Thumb movement exercise on a table surface:
Place your hand on a table with the palm facing down.
Gently move your thumb upwards and away from the table for 10 to 15 seconds.
Slowly bring your thumb back down.
Repeat the exercise 5 times every 2 hours.
Thumb lifting exercise mimicking a handshake:
Rest your hand on a table, palm facing up.
Lift your thumb away from the fingers, mimicking a handshake.
Slowly bring your thumb back down.
Repeat the exercise 5 to 10 times every 2 hours.
Wrist extension exercise using a table edge:
Place your forearm on a table with your hand extended beyond the edge.
Gently let your hand hang off the edge and slowly bring it back up.
Repeat the exercise 5 to 10 times every 2 hours.
Finger extension exercise with an elastic band:
Secure an elastic band around your fingers.
Open your fingers against the resistance of the band and then release.
Repeat the exercise 5 to 10 times every 2 hours.
Preventing Worsening of Pain
In addition to preventive exercises, there are adaptive strategies you can implement to minimize discomfort and prevent the worsening of pain. Consider the following techniques:
Alter hand and wrist movements until symptoms subside.
Scoop the baby up with the sore hand positioned under their bottom to minimize strain on the thumb and wrist.
Use pillows or cushions to support your arms while breastfeeding, reducing strain on the wrists.
Utilize a nursing pillow to lift the baby closer to your breast, maintaining a more neutral wrist position.
Keep your wrist rigid and avoid excessive or strenuous wrist movements.
Avoid gripping tight objects with your thumb, as this can exacerbate the pain.
Massage Techniques
Massaging the muscle at the base of the thumb, known as the "thenar eminence," can help improve positioning and reduce discomfort. Consider the following massage methods:
Gently massage the muscle in circular motions using your opposite thumb.
Apply moderate pressure and gradually increase if it feels comfortable.
Repeat the massage for a few minutes, several times a day.
*Additionally, keep in mind that everything in the body is connected, holding any excess tension in other parts of the body may also have a bearing on worsening the condition. A total body massage may prove to have the positive effect of limiting the forces of any excess tension in the body pulling on that fragile region.
Stretching Exercises
Stretching exercises can help alleviate tension and improve flexibility in the thumb and wrist. Here are a couple of stretching exercises to try:
Thumb stretching exercise on a table:
Place your hand on a table, palm facing down.
Gently move your thumb upwards and away from the table for 10 to 15 seconds.
Slowly bring your thumb back down.
Repeat the exercise 5 times every 2 hours.
Thumb stretching exercise with the little finger:
Rest the side of your hand on a table, with the little finger at the bottom.
Use your other hand to move your thumb away from your fingers.
Slowly bring your thumb back down.
Repeat the exercise 5 to 10 times every 2 hours.
Conclusion
Mummy wrist, or mummy thumb, is a common issue faced by new mothers, but it's important to understand that you don't have to endure the pain. By taking proactive steps to prevent and manage mummy wrist, you can alleviate discomfort and promote a healthy recovery. Incorporate preventive exercises, practice adaptive strategies, and consider massage techniques and stretching exercises to alleviate pain and improve flexibility. If symptoms persist or worsen, don't hesitate to seek professional assistance. Remember, addressing and treating mummy wrist will empower you to fully enjoy the precious moments with your little one.