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// TIMESTAMPS //
Context and Overview (00:00)
Part 1: Range of Motion Activities (01:12)
Part 2: Tissue Mobilization (02:04)
Part 3: Stretching (03:00)
Part 4: Retraining Flexors and Extensors (05:52)
Part 5: Retraining Lumbricals (08:11)
Part 6: Prognosis (12:19)
Outro and Bloopers (13:20)
// SHOW NOTES //
INTRODUCTION
Oh no! If you’re here I guess that means you injured your lumbricals :/ sad. BUT, there’s hope my friends! Because in this video, we’ll show you how to solve that! We’re going to cover HOW to rehab from a mild, moderate, and even severe lumbrical injury, with information on range of motion activities, stretching, retraining, and lumbrical strengthening.
If you love guides! Be sure to check out a simple guideline that helps make this entire process feel so much easier to follow and understand.
If you haven’t already, definitely check out our video on everything you need to know about the lumbricals! This will absolutely help you on your recovery journey as you’ll be able to better understand the anatomy and function of the lumbricals and why they get injured in the first place. That video will also help you determine the severity of your injury, which is important to know before starting rehab.
Rehab activities and timing for a lumbrical issue will depend on the severity, and if you suspect a high grade tear you need to see an orthopedic or hand specialist. If, on the other hand, you’re just suffering from a strain, Grade I-III, you will follow a standard protocol of range of motion, stretching, tissue mobility, and finally retraining.
Side note: with most grade I & II strains, you can continue to lightly climb! Just avoid exacerbating positions and consider buddy taping to help with this.
REHAB ACTIVITY 1: RANGE OF MOTION
If you have just a Grade I or II strain, I recommend starting range of motion right away. Active range of motion tendon mobility work will be best and I’ll describe all 3 movements in a moment. But first, I want to mention that the “L” position is the one to give the most attention to as it will best target the lumbricals. The “L” position is achieved by keeping the fingers extended but flexing at the metacarpal joint.
To do the active range of motion tendon mobility work as mentioned: pick 3 rows on your palm. #1 near the knuckle. #2 near the middle of the palm, and #3 near the base of the palm. Touch the pads of your fingers to each row while opening and extending your fingers all the way every repetition. This may look like “tendon gliding” but I don’t like the scraping or constant contact of the fingers pads sliding along the palm. Rather, we want to focus on just range of motion with flexion and extension of the joints.
If you have a Grade III or significant strain, you may still be able to start this as early as a day or two after the injury, but start out gentler. If there is discomfort with this, you may need to focus on a small, gentle range of motion. The more discomfort there is, the smaller and lighter your motion should be. If you do start this early, you will speed up the healing process.
Ran out of room!! For the rest, please check out the show notes:
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// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// IMAGE ATTRIBUTIONS //
// PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
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