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The adductor pollicis muscle is located in the hand and is responsible for moving the thumb toward the palm of the hand. It can be subject to overuse, strain, or injury, leading to pain and discomfort in the thumb and hand. This can make it challenging to carry out everyday activities such as writing, typing, and gripping objects. Fortunately, there are several ways to relieve adductor pollicis pain.
1. Rest and Ice
One of the most important things to do when experiencing adductor pollicis pain is to rest the affected area. This can help reduce swelling and inflammation, allowing the muscle to heal. Applying ice to the area can also help to reduce pain and swelling. You can apply ice for 15-20 minutes several times a day. Remember to wrap the ice pack in a towel to prevent direct contact with your skin.
2. Stretching
Adductor pollicis stretches are an effective way to relieve adductor pollicis pain. Start by extending your affected arm with your elbow straight and your wrist bent towards your thumb. Then, use your other hand to gently pull your thumb towards your wrist until you feel a stretch in the adductor pollicis muscle. Hold the stretch for 15-30 seconds, then release. Repeat the stretch several times a day.
3. Massage
Massage can help to improve circulation and reduce muscle tension in the adductor pollicis muscle. Gently massage the affected area using your fingers or a massage ball. Start by applying light pressure, gradually increasing the intensity as tolerated. You can also use a foam roller to massage the area.
4. NSAIDs
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can be effective in relieving adductor pollicis pain. These drugs work by reducing inflammation, swelling, and pain. It is essential to follow the recommended dosage and consult with your doctor before taking any medication.
5. Bracing
A brace or splint can be helpful in supporting the thumb and reducing strain on the adductor pollicis muscle. A thumb splint can help to stabilize the thumb, limiting its movement and reducing pain. A brace can also be helpful in preventing further injury.
6. Strengthening Exercises
Strengthening exercises can help to prevent adductor pollicis pain from recurring. Strengthening the muscles in the hand and forearm can help to reduce strain on the adductor pollicis muscle. Exercises such as wrist curls, grip exercises, and finger extensions can be helpful. Start with light weights and gradually increase as tolerated.
7. Physical Therapy
If adductor pollicis pain is severe or persistent, it may be necessary to seek the help of a physical therapist. A physical therapist can help to identify the underlying cause of the pain and develop a personalized treatment plan. Physical therapy may include stretching, massage, strengthening exercises, and other modalities.
8. Avoid Repetitive Strain
Repetitive strain is one of the most common causes of adductor pollicis pain. To avoid further injury, it is essential to avoid activities that put a strain on the adductor pollicis muscle. If you must carry out repetitive activities, take regular breaks to stretch and rest the affected area.
9. Hydrate
Drinking enough water can help to reduce inflammation and promote healing. Ensure that you drink enough water throughout the day to keep your body hydrated.
5 Signs Your Adductor Pollicis Pain Is Getting Worse
If you have been experiencing Adductor Pollicis pain, pay attention to the following five signs.
· First, if the pain persists for longer than two weeks, it may indicate a more severe condition.
· Second, if the pain starts to spread to other hand muscles, it could be a sign of nerve damage.
· Third, if the pain is accompanied by swelling or redness, it is almost certainly getting worse.
· Fourth, if the pain begins to affect your sleep or work productivity, it’s time to seek medical attention.
· Finally, if you notice a loss of strength in your hand, it may be a sign of more severe ligament or muscle damage.
Don’t ignore these signs, listen to your body and seek medical attention if any of these symptoms persist.
Conclusion
In conclusion, adductor pollicis pain can be a significant source of discomfort and can limit your ability to carry out daily activities. Rest, ice, stretching, massage, NSAIDs, bracing, strengthening exercises, physical therapy, avoiding repetitive strain, and hydrating are all effective methods for relieving adductor pollicis pain. Consult with your doctor if you experience persistent or severe pain to determine the best treatment plan for you.
