7 Helpful Tips To Stabilize a Weak Thumb

If you are one of the many people that have amused your friends with your super flexible joints as a kid, but now worry about things like a hypermobile thumb, this post is for you.  Hypermobile thumbs typically “collapse” at the base if you are pinching something or even grasping a pencil tightly.  

What Is A Hypermobile Thumb?

Joint weakness and thumb hypermobility are not terribly uncommon, but it is something to pay attention to if it begins to affect your ability to do every day tasks like writing, brushing your teeth, or using a hair dryer. 

A Hypermobile Thumb is often associated with poor muscle strength and decreased proprioception (such as your ability to sense your movements and location).  There are plenty of posts that focus on general joint stability, and strengthening, but my area of focus in this post is how to manage thumb hypermobility when simple tasks feel daunting or even painful.  

Before you start: Talk To Your Doctor

There is simply no substitute for proper and regular medical care, and this post is no exception.   Always speak to your trusted doctor before taking on any changes to your current health and exercise routines.  If you have numerous hypermobile joints or experience joint pain regularly, let your doctor know where, how much, and how often you have symptoms.

Helpful Tips That May Come in Handy

Here are 10 things that may help you increase your ability to get through your daily activities when you have thumb hypermobility or weakness:

1.  Invest In A Stabilizer For Your Hypermobile Thumb

If you are experiencing discomfort in your thumb or hand with gripping items, it’s probably a good idea to stabilize your joint when performing everyday tasks.   It’s important to note that thumb stabilizers are different from customized thumb splints.  Thumb splints, such as those made by an Occupational Therapist, are typically molded from hard plastic and conform to your hand.  They require a prescription, and depending on what your doctor wants, movement can be isolated or limited.   Thumb stabilizers, however, allow you to move freely while still providing just enough support to make those movements a little more comfortable.   The nice thing about thumb stabilizers is they are easy to get, right over the counter.   The downside is that with so many options, it can be hard to choose one.  There are many factors that come into play when picking the best one, but often cost and comfort are a top priority.   Here are the ones I have used over the years:

Futuro Deluxe Thumb Stabilizer

The reason I like this one so much is because it is low profile. It is not hard, bulky, or scratchy. It’s actually pretty soft but still provides a good amount of support.  The straps on the thumb and wrist make it easy to get a nice fit.  I got these for my dad when he began to develop mild thumb arthritis, and still wears them occasionally when he has flare-ups.  They are a nice place to start because they are quite affordable and are often covered with FSA and HSA.  I got mine at CVS but you can also get them on Amazon. 

Push MetaGrip CMC Thumb Brace

In addition to knowing this one well from my time in hand therapy, I have seen many recommendations for the Push Metagrip from persons with Ehlers-Danlos and other hypermobility syndromes.  This is certainly a step up from the Futuro because it is rigid without being bulky and provides incredible support without sacrificing comfort.  It comes in three sizes, in left and right hand designs, and it is more expensive, so make sure to measure and order the right one for you.

2. Gently Begin to Strengthen Your Hypermobile Thumb (with Your Brace or Splint On)

Strengthening your thumb should not break the bank.   While there are tons of tools and equipment I carry around for my patients, you may do just fine with a small container of exercise putty.   The one I use in my practice is Cando, if that helps.  Start with the lightest one and be mindful of your joint alignment as you pinch with your thumb.   If your thumb tends to “collapse” while you pinch, use a lighter putty.  If you are still struggling with your alignment, try a thumb brace or stabilizer and see if it helps.  You can use a stabilizer just long enough to rebuild your strength and gradually wean off the brace.  

1. 1.  Pull and roll the exercise into the shape of a snake.
2. 2.  Pinch putty using your thumb, middle and index finger. Make a rice row of 10 pinches and repeat 2 more times.
3. 3.  Using only the tip of your thumb and index finger, pinch again.  Repeat 2 more times.
4. 4.  If your thumb feels very weak or unstable as you move through these exercises, try doing them with your brace on.  The support may place your hand in a functional position and make the tasks easier.  As you get stronger over several weeks, wean off the brace and try it on your own.  

3. Start Low and Slow

While the “no pain, no gain” motto may apply to some fitness and rehab experts, it doesn’t apply in my practice, personally.   While some muscles may be bulky and thick, such as the muscles in your leg or upper arm, hand muscles are often tiny or very thin.  You should not have to put on tons of resistance or feel sore the next day.  I am also not a big believer of working through a significant amount of pain.     After a few days you may feel like the light putty is not challenging enough, and you can move on to orange (medium) putty and so on (I rarely use the black one.  It’s very strong but the set is more cost effective than buying each container separately.

4.  Upgrade Your Cups

Thumb instability can often make everyday tasks (like drinking coffee from a mug) difficult to accomplish without pain or discomfort.  Heavier and wider mugs, for example, require more effort to grip and lift than a narrower cup.  Additionally, the wider the cup, the more unstable your thumb and wrist joints will feel.  Your muscles may work harder to compensate for the joint instability, which can also cause unnecessary pain and tenderness.    A good rule of thumb (oh you had to see that one coming…) is to find cups and mugs that are no wider than a regular bottle of water – the type you’d buy at a vending machine. You should almost be able to wrap your hand around and have your thumb and middle finger touch.   

5.  Upgrade Your Spoons, Knives and Forks

The opposite is true for utensils.  Look for silverware that is both lightweight and a little chunky.   Here at my house we use silverware with wooden handles, similar to steak knives.  In addition to being easier to grip, they are also more lightweight.    For anyone with fine motor issues, this may be a great option for you too.  The ones I have are from Sabre, but have been discontinued for some time.   Lynden Flatware Set by Argent Orfèvres™ are nearly identical to the ones I have, and Overstock seems to carry them for much less than other stores (I do not receive commissions for this link, I just really like them.  https://www.overstock.com/Home-Garden/Argent-Orf-vres-Lynden-5-Piece-Place-Setting-Triple-Rivets-18-10/33416139/product.html?opre=1&option=62469376

6. Use Coban Wrap Creatively!

Coban is a stretchy, adherent and conforming wound dressing that can be wrapped around pencils or eating utensils to build up a cushion or a much needed bulk under a weak thumb. 

1. 1.  Use 2 cotton balls to and wrap them around your pen, pencil or stylus 
2. 2.  Secure it by wrapping 2” wide Coban over the cotton once or twice around
3. 3.  Pinch the coban with your fingers to secure the wrap in place.  
4. 4.  Skip the cotton balls altogether if you need a firmer grasp

Occupational Therapists use this often with kids struggling with fine motor issues because the rubber textured feel gives a nice feedback to children with sensory issues.   In hand therapy, it is used to gently hold gauze bandages in place and even to wrap fingers to reduce swelling.  Coban wrap itself is available in most pharmacies and on Amazon.

7. Get a Prescription For Occupational Therapy

When hypermobility, laxity or weakness begins to affect your everyday function, is accompanied by pain, or simply worsens over time, see your doctor and ask if occupational therapy could help you.   If your issue is localized or caused by an injury, a hand specialist would be a great place to start.  If your hypermobility is generalized (meaning in all parts of your body equally) a rheumatologist or neurologist could help as well.  If you’re still not sure where to start, talk to your Primary Care MD. Occupational therapists provide many services, including assessments, therapeutic and individualized exercise programs, and manual therapy and massage.  If you would like to learn more about Hand Therapy I have a page that outlines what I provide in my practice. 

Conclusion

In this post we discussed tips to stabilize a hypermobile thumb and some products I have used with my clients with positive results.  I hope it will help you too!  Joint hypermobility and thumb instability can be common but should not be ignored.  Remember to respect your limitations and avoid overstretching or overworking a hypermobile thumb joint.