Text thumb condition, also called "smartphone thumb" or "texting thumb," refers to pain, discomfort, or stiffness in the thumb caused by repetitive use of smartphones or other devices for texting, typing, or scrolling. It happens when you frequently move your thumb in small, repetitive motions, leading to strain on the thumb's tendons and joints.

Symptoms may include:

• Soreness or pain in the thumb
• Difficulty moving the thumb
• Swelling or stiffness

What steps can be taken to prevent or recover from text thumb?

Do’s:

1. Take frequent breaks: Stop texting or scrolling every 10-15 minutes. Give your thumb time to relax and recover from the repetitive motion.

2. Stretch your hands and fingers: Do simple hand and thumb stretches throughout the day. For example, gently pull your thumb backward and hold for 10-15 seconds to stretch the muscles.

3. Use voice-to-text: Instead of typing everything, use the voice command feature on your phone to send messages without using your thumb.

4. Alternate hands: Switch between your right and left hand while texting. This balances the work between both thumbs, preventing strain on one side.

5. Use bigger devices for long tasks: If you're doing something that requires a lot of typing or reading, like emailing or watching videos, switch to a larger device like a tablet or computer.

6. Relax your grip: Hold your phone lightly. Avoid gripping too tightly, as this puts extra pressure on your thumb and wrist.

7. Keep your wrists neutral: Try to keep your wrist in a straight line when using your phone. Holding your wrist in an awkward angle can put additional stress on your thumb.

8. Do strengthening exercises: You can do simple hand exercises to strengthen the muscles in your thumb and hand. For example, squeezing a stress ball or doing resistance exercises with a rubber band can help.

Don’ts:

1. Don’t text too long without a break: Avoid using your thumb for extended periods without resting. This constant movement can cause pain and swelling in the joints and tendons.

2. Don’t type too fast: Typing quickly can put extra stress on your thumb. Take your time when typing to avoid unnecessary pressure on the tendons.

3. Don’t use just one thumb: Try not to rely on one thumb for all your texting and scrolling. Spread the work between both thumbs or use other fingers.

4. Avoid small screens for long tasks: Using small phones for activities like long emails or reading can strain your thumbs since you’ll need more movements in a smaller space. If possible, use a tablet or computer for lengthy tasks.

5. Don’t grip too tightly: Holding your phone tightly increases tension in your hand and wrist. This can make thumb pain worse.

6. Avoid awkward thumb positions: Don't stretch your thumb too far or bend it in unnatural ways to reach buttons or areas on the screen. If your thumb has to strain to reach something, shift the phone in your hand instead.

7. Don’t ignore pain: If you start feeling pain or discomfort in your thumb, stop using your phone for a while. Ignoring early signs of discomfort can make the condition worse.

8. Don’t only text with one hand: Using one hand forces your thumb to do more work. Use both hands when possible, especially for longer texts.

9. Avoid long typing sessions: Break up your texting sessions, and if possible, handle longer tasks on a computer where you can type with all fingers.

10. Don’t push too hard on the screen: Pressing hard on your phone screen can lead to unnecessary strain. Try to use a light touch while navigating your phone.

How is physiotherapy beneficial for your condition? 

• Physiotherapy helps with text thumb by reducing pain and inflammation using techniques like ultrasound and cold/heat therapy.
• It improves thumb mobility through specific stretching and strengthening exercises
• Also, manual therapy is used to mobilize joints and restore proper movement.
• We also advice on ergonomics to prevent further strain.

Conclusion :

Repetitive smartphone use can result in text thumb, which causes strain, stiffness, and pain in the thumb's tendons and joints. It's crucial to take breaks, use both hands, stretch, and practice better ergonomic habits such using larger gadgets or voice instructions in order to prevent or recover from this. By easing pain, increasing range of motion, and providing individualized ergonomic guidance to prevent strain, physiotherapy can facilitate recovery. By following these instructions, you can reduce pain and preserve the long-term health of your thumb.