Troublesome at the base of the Thumb

Hook grip is important, pay your forearms a visit

Do you do CrossFit, Olympic lifting, Powerlifting or just like to throw a bar around with some weights at the gym?
Next Question.
Do you use hook grip?
Does this give you pain in and around the thumb area?

If you answered yes to any of these questions you might want to continue reading.

The Anatomy of the Thumb

The carpometacarpal joint of the thumb, also known as the first carpometacarpal joint or the trapeziometacarpal joint (TMC), is given its name because it connects the trapezium to the first metacarpal bone. The human thumbs are called opposable thumbs. They are called opposable because the thumb can be moved around to touch the other fingers, which gives people the ability to grasp things.  

Onto the material to help your thumb.

How can you help stop the pain occurring in at that thumb joint?

Looking back at the forearm anatomy, refresh yourself "Forearm Conundrum" or press the 'Learn more bottom'

In this post, I talked about using your barbell to roll out your forearm muscles. The reason why is because this is a good starting point to help ease your thumb pain because the forearm muscles all attach to the wrist, hand and fingers and thumb. Furthermore, work both sides of the forearm muscles. However, pay attention to the 'top side' of the forearm. The reason why I bring attention to this area of the body is because there are 6 muscles of that attach around the thumb area. Once again add movement into your mobilisation.

You can also do some self-mobilisation with your other hand. Placing your fingers into the space between your two forearm bones. Press with your fingers (to a pressure in which you can maintain for 45 seconds in each direction) and move your wrist first in a counterclockwise motion, then in a clockwise motion. Repeat, as you continue to move up your forearm arm to about the mid forearm area.

These self-mobilisation exercises are easy to do and there is great value in working these niggles as part of a rehab program. Also, these exercises allow you to move forth into a prehab stage, where you are less inclined to have and cause injury.  

However, thumb pain reductions are not all about mobilisation. Add in some strengthening to maximise your results. Gripping a weighted plate can be effective, starting off with a lightweight and moving to a heavier weighted plate. Furthermore, challenge yourself and hold onto two plates with the same hand and then adding some lunges into your routine.