CMC (carpometacarpal) arthritis, affecting the joint at the base of the thumb, can significantly impact daily life due to pain, stiffness, and reduced mobility. However, with proper daily care and targeted rehabilitation, individuals can manage symptoms effectively and maintain functionality. Here’s a guide to navigating life with CMC arthritis.
Daily Living Considerations
Protecting the thumb joint during routine activities is key to preventing flare - ups. Avoid repetitive motions like twisting bottle caps or gripping small objects tightly, as these strain the CMC joint. Opt for larger handles on tools and utensils to reduce pressure—rubber grips can be a simple yet effective addition.
When lifting, distribute weight across the palm rather than relying on the thumb. For example, use both hands to carry bags instead of gripping straps with one thumb. Also, pay attention to posture: keep wrists straight when typing or using a phone to avoid unnecessary stress.
Cold weather often worsens stiffness, so keep hands warm with gloves. Applying a warm compress for 10 - 15 minutes in the morning can loosen the joint, making daily tasks easier to start.
Rehabilitation Strategies
Gentle exercises are crucial for maintaining range of motion and strengthening surrounding muscles. Try these regularly:
- Thumb stretches: Gently pull the thumb back toward the forearm until a mild stretch is felt, holding for 15 - 30 seconds.
- Pinch strengthening: Use a soft stress ball or putty to practice pinching and releasing, starting with light resistance.
- Thumb opposition: Touch the tip of the thumb to each fingertip in a slow, controlled motion.
Physical therapy may be beneficial for personalized plans, including modalities like ultrasound to reduce inflammation. In some cases, a splint worn during activities or at night can stabilize the joint and promote healing.
Remember, consistency is more important than intensity. Listen to your body—discomfort is normal, but sharp pain means easing off. With mindful habits and dedicated rehabilitation, those with CMC arthritis can lead active, fulfilling lives.