Fingers
Strength
Extensor Strengthening
Grip Strength
Injuries
Boutonniere Deformity
Boutonniere Deformity Exercises - YouTube
Collateral Ligament Injury
Prevention
Loosely hold cats-paw grips, especially if doing so on pants or gi material is lightweight/thin
Support
Buddy tape
Remember to do so at an angle to allow for the natural offset of fingers when gripping rather than how the fingers are when in full extension.
Physical Therapy
- Self massage
- Graston techniquescraping with a hard, rounded tool to increase blood flow and reduce scar tissue
- Also useful is the stainless swivel loop that come with my water bottles for the finger joint fulcrums
- Joint mobilization to allow trapped synovial fluid to escape to reduce swelling
- Flossing by using finger tape in a continual wind and moving through full ranges of motion
Preventative
Finger Taping
Source: grapplelikeagirlbjj | IG
Thumb
Physical Therapy
Joint Mobilization
Dr Rowe - Thumb Joint Mobilization
Vulcan style joint distraction grip
Massage
Dr Rowe - Thumb Highlighter Massage
- Highlighter massage (helped in a way massage gun or manual massage did not)
- Small flashlight works well too—anything with ~1in diameter
Isometric Ball Grips
(base of thumb)
WORST Exercise for Thumb arthritis. Do THIS Instead. - YouTube
1st Dorsal Interossei Muscle Strengthening
index finger abduction for thumb stablization
3 Strengthening Exercises for Thumb Arthritis. Work This ONE Muscle for Arthritis Pain Relief! - YouTube
Support
- How to tape for Thumb PAIN and ARTHRITIS - YouTube
- Address pain in Carpometacarpal joint
- Kurt Osiander's Move of the Week - Thumb Taping - YouTube
A single continual wind around the wrist will restrict circulation and cause numbness
Splints
- Thumb IP/MCP Splint | Zebra Splints
- Adjustable Thumb MCP/IP Silver Splint Ring Swan Thumb Splint Custom Handmade Splint Ring Ring Splint EDS Splint Ring by Evabelle - Etsy