Should you stop moving your thumb when it becomes painful?

Some people think that it’s better to avoid using their thumbs completely when they find out that they have thumb osteoarthritis.

But movement is a valuable ally. As long as you adapt how you do things and respect your body, physical exercise and sport can help improve your life with rhizarthrosis.

This page, part of the section on ‘Living with rhizarthrosis’, focuses on how to keep using your thumbs without aggravating the pain.

Why is it important to stay active despite thumb rhizarthrosis?

The long-held belief that arthritis-sufferers should stop using the affected joint is now outdated.

It has been shown that even gentle physical activity can help with managing chronic pain and slowing the progression of certain types of arthritis – particularly by reducing systemic inflammation.

In rhizarthrosis-sufferers, staying active can help with:

  • Maintaining thumb flexibility and mobility

  • Limiting joint stiffness

  • Strengthening the muscles that support the carpometacarpal joint

  • Improving blood circulation and general muscle tone

  • Preventing ankylosis, compensatory movements and inappropriate postures

The most important thing is to find the right hand movements, at the right pace, based on your capabilities.

What activities can I take part in with rhizarthrosis?

Instead of listing types of sport or physical exercise that are ‘forbidden’ or ‘permitted’, we feel that it makes more sense to think in terms of level of strain on the thumb.

Activities with low levels of strain on the thumb joint

These activities require minimal hand use or do not involve major levels of strain on the thumb.

They are generally well tolerated:

  • Walking, gentle hiking

  • Swimming, aqua-aerobics, spa therapy

  • Gentle yoga, stretching, adapted Pilates

These activities boost general well-being, yet are kind to your joints.

Activities with moderate levels of strain on the thumb joint

You can take part in activities involving occasional or controlled use of your hands, as long as the activities are adapted:

  • Cycling (with ergonomic handlebars or special gloves)

  • Dancing or gymnastics, without prolonged weight-bearing

  • Gentle, supervised weight-training or gym exercises

If you are going to take part in the above, you should adjust your hand movements, wear a brace or splint if required, and listen to the signals that your body sends.

Activities with high levels of strain on the thumb

These activities involve high pressure on the thumb, repeated gripping movements or direct impacts:

  • Racquet sports or ball sports

  • Combat sports

  • Bodybuilding or weight-training with heavy weights

You will not necessarily have to avoid the above, but you should obtain medical advice and seek support from a healthcare professional with training on joint conditions (physiotherapist, adapted physical activity instructor, etc.).

Precautions before resuming sport and physical exercise

The following recommendations apply before resuming any physical activity :

  • Start gradually, treating your thumb joints with care

  • Warm up your wrists and thumbs each time before taking part

  • Avoid repetitive thumb movements and make sure that you do not exert prolonged pressure on your thumb or expose it to direct impacts

Occasionally wearing a brace or splint during physical activity can also improve comfort and stability.

Stay active in other ways

When your normal sports become too painful, there are always other ways of staying active:

  • Gardening (using ergonomic tools)

  • Water activities, e.g. aqua cycling

  • Thumb mobilisation exercises (see our recommendations on how to limit day-to-day pain)

  • Gentle dance or recreational gymnastics

Exercise is not just about sport – it’s a way to maintain your independence, self-confidence and mental balance.

It’s an important part of the psychological management of chronic pain.

What you need to remember

Rhizarthrosis does not stop you from taking part in sport and physical exercise – as long as you listen to your body, adjust your hand movements and get assistance if needed.

There is no single ‘ideal’ activity; instead it is best to look for solutions adapted to each person and for each stage of the journey.

Staying active also helps to maintain mobility, limit the impact of pain and improve your quality of life.

Further reading