What should you know about hand exercises for tendonitis?

Tendons connect muscle to bone and can become painful when repeated gripping, lifting or wrist movement exceeds their current tolerance. Pain may be felt with a particular finger, thumb or wrist action, and stiffness can follow rest. The exact tendon involved determines which exercise is useful.

Mild muscle soreness after exercise can feel different from tendon pain: soreness is often spread through a worked muscle, while tendon symptoms are more local and linked to a specific movement. A physiotherapist can assess the pattern and check strength, range and technique.

Begin with comfortable range-of-motion movements, such as slowly opening and closing the hand without gripping hard. If advised, add an isometric hold: gently contract the affected movement without moving the joint, then relax. Progress to light resistance only when daily use and the current exercises are settling rather than worsening symptoms.

Use a slow pace, keep the wrist in a neutral position where possible and leave recovery time between sessions. Reduce repetitive tasks temporarily and change how you hold tools or devices. Stop an exercise that causes sharp pain, increasing swelling or symptoms that remain worse afterwards.

Seek prompt assessment after a sudden snap, loss of strength, marked swelling, bruising or inability to move a finger or wrist normally. Get urgent help for a wound with spreading redness, severe pain or fever.

Arrange a review if symptoms persist despite reducing the provoking activity, repeatedly return, or interfere with sleep and work. A clinician may discuss physiotherapy, strength training rehabilitation or other options such as shockwave therapy or PRP injection when appropriate.

Ask: Which tendon is affected? Which movements should I practise, and how often? What level of discomfort is acceptable? When can I increase resistance, and what alternatives are suitable if exercise does not settle the pain?