What is Mommy Wrist and How can we Treat it?

If the thumb side of your wrist aches every time you lift your baby, you may be dealing with “mommy wrist.” Its medical name is De Quervain’s tenosynovitis, and it is one of the most common aches new parents get. It often improves with the right changes and treatment. Below, we explain what it is, what helps, and when it is worth getting checked.

Understanding Mommy Wrist

Have you noticed pain around the base of your thumb? That might be mommy wrist. It happens when the tendons around your thumb become inflamed due to all those repetitive movements we do every day—lifting, carrying, and holding our little ones. Here are some tips I recommend for managing mommy wrist:

1. Take Frequent Breaks

I recommend taking short breaks during activities that strain your wrists. Gently stretching your wrists and fingers can keep them flexible and reduce discomfort.

2. Practice Gentle Exercises

You should perform wrist and thumb stretches to improve flexibility and reduce stiffness. These exercises can really make a difference in how your wrist feels.

3. Maintain Proper Form

Try to keep your wrists straight when lifting your baby or any heavy object. This helps avoid unnecessary strain. Proper form can prevent a lot of pain and make everyday tasks more comfortable.

4. Apply Ice Packs

Whenever you feel inflammation, apply ice packs wrapped in a cloth to the affected area for 15-20 minutes. This simple step can bring a lot of relief.

Is Mommy Wrist the Same as De Quervain’s Tenosynovitis?

Yes. “Mommy wrist” is the everyday name for De Quervain’s tenosynovitis, an irritation of the two tendons that run along the thumb side of your wrist. These tendons pass through a narrow tunnel, and repeated lifting, gripping and pinching can irritate them and make the area swollen and sore.

It is common in new parents because baby care is full of wrist-straining movements: lifting your baby with your wrists bent, holding feeding positions, and carrying a car seat. Hormonal changes after birth are also thought to play a role. It can affect dads and other caregivers too.

Recognize Mommy Wrist Symptoms

Let’s talk about some symptoms you might notice:

Pain and Tenderness: You might feel discomfort at the base of your thumb and along your wrist.

Swelling and Inflammation: Noticeable swelling and warmth in the affected area are common.

Difficulty with Gripping: You might have trouble holding objects, especially when using your thumb.

Popping Sensation: A clicking or snapping sound when moving your thumb or wrist is another sign.

Know the Triggers

Understanding what triggers mommy wrist can help you manage it better:

Repetitive Movements: Lifting, carrying, and repetitive tasks can strain your wrist tendons.

Awkward Hand Positions:  Holding your baby with your wrist bent or thumb extended increases strain.

Hormonal Changes: Fluctuations during pregnancy and postpartum can weaken your tendons.

Ways to Treat Mommy Wrist Effectively

Here’s how you can treat and manage mommy wrist effectively:

1. Rest and Modification

You should avoid activities that aggravate your wrist and give it time to heal. Sometimes, taking a break is the best remedy.

2. Cold and Heat Therapy

I recommend alternating between ice packs and warm compresses to reduce inflammation and soothe your wrist.

3. Wrist Splinting

Using a wrist splint can immobilize your wrist and promote healing. It might feel restrictive, but it’s worth it.

4. Physical Therapy

Consider strengthening muscles and improving flexibility with targeted exercises. Physiotherapy can play a crucial role in mommy wrist recovery.

In the Ottawa area? Mommy wrist doesn’t have to slow you down. Our physiotherapists at TheraTouch provide hands-on, one-on-one treatment for De Quervain’s tenosynovitis and other wrist pain caused by the demands of new parenthood.

How a Physiotherapist Treats Mommy Wrist

Rest and a splint can calm things down, but they do not always fix the cause. A physiotherapist can help you recover and stay recovered. At TheraTouch, a visit for mommy wrist typically includes:

• An assessment of your wrist, thumb and grip, to confirm the pain is coming from these tendons and not another condition.
• Guidance on how to load the tendons, so you can keep caring for your baby without repeatedly aggravating them.
• Advice on splint use, including when it helps and when to stop relying on it.
• Hands-on treatment and gradual strengthening of the wrist, thumb and forearm.
• Practical changes to how you lift, carry and feed, so the strain is shared across your arms and body, not your thumb-side wrist.

Recovery time varies from person to person and depends on how long the problem has been there. Starting early generally makes things easier.

Immediate Relief Tips

If you’re experiencing discomfort, try these immediate relief tips:

Rest Your Wrist: Stop the activity causing discomfort and rest your wrist immediately.

Ice Pack: Apply ice packs wrapped in a cloth to the affected area for 15-20 minutes to reduce pain and swelling.

Elevate Your Wrist: Keep your wrist elevated above heart level to reduce swelling.

Gentle Massage: A gentle massage can improve blood circulation and alleviate pain.

Use Supportive Devices: Reduce strain on your wrist with a wrist brace or splint.

Proactive Steps to Prevent Mommy Wrist

Here’s how you can prevent mommy wrist:

1. Proper Lifting Techniques: You should lift with your legs and avoid straining your wrists. Your legs are much stronger and can handle the weight better.

2. Wrist Support: Wearing a supportive brace during repetitive tasks can keep your wrists stable.

3. Regular Breaks: Take regular breaks to rest your wrists and stretch during activities to prevent overuse.

4. Hand and Wrist Exercises: Strengthen muscles to prevent injury and enhance stability.

5. Choose Ergonomic Gear: Minimize wrist strain with ergonomic baby carriers and strollers.

6. Delegate Tasks: Don’t hesitate to share the responsibilities to avoid overburdening your wrists. Asking for help is okay!

7. Self-Care: Prioritize relaxation techniques to reduce your overall stress and avoid inflammation.

When Mommy Wrist Needs More Than Home Care

Self-care is often enough at first. It is worth booking an assessment if:

• the pain has lasted more than a couple of weeks
• pain wakes you at night or limits everyday tasks
• you feel weakness or drop things
• the wrist is visibly swollen
• you notice numbness or tingling in your fingers

Numbness and tingling can point to carpal tunnel syndrome, which is also common during pregnancy and after birth. We explain that condition in our guide to carpal tunnel syndrome relief with physiotherapy. If you are recovering after birth, our pregnancy and postpartum physiotherapy care can look at the whole picture, not just the wrist.

When to Consult a Healthcare Provider

It’s crucial to know when to seek professional help. You should consult a healthcare provider if:

Persistent Symptoms: Pain persists despite home remedies.

Limited Mobility: You have difficulty performing daily activities due to wrist pain.

Visible Signs of Inflammation: Swelling, redness, or warmth around your wrist area.

Dear Moms, managing mommy wrist is crucial for your well-being as you take care of your family. By understanding this condition and following these tips, you can continue to embrace motherhood with comfort and confidence. Remember to prioritize self-care and seek help when needed. Physiotherapy can be an essential part of your recovery journey. Here’s to healthier, happier wrists and super moms!

Frequently Asked Questions About Mommy Wrist