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scarstiffnessPhases: 2, 3, 4

Scar tightness & tendon adhesions

After surgery, deep cuts, burns, or crush injuries — a small scar can tether tissue if it does not glide.

Common problems

  • Tight skin around scar
  • Tendon feels stuck
  • Reduced motion at scar

Main goals

  • Improve skin mobility
  • Improve tendon glide
  • Reduce sensitivity

Avoid / get clearance for

  • Open or unhealed wounds
  • Suspected infection
  • Before surgeon-cleared

Phase ladder for this condition

Stay in a phase until symptoms are calm and stable. Then progress one variable at a time. Open the universal phase guide for full context on each phase.

  1. 2

    Active range of motion & tendon gliding

    Restore normal joint motion and tendon sliding.

    10–15 min × 3/day; hold gentle end-ranges 3–10s; track fist closure & finger straightening.

  2. 3

    Light strengthening

    Rebuild grip, pinch, wrist, and endurance without irritating tissue.

    1–3 sets × 8–15 reps; 2–4 days/week; increase only when symptoms stay calm 24h.

  3. 4

    Dexterity & coordination

    Make the hand useful in real life again.

    5–15 min daily; short and precise; stop before fatigue causes sloppy movement.

Recommended exercises

Tap any to start a guided session. Stop rules and contraindications are listed on each exercise page.

Suggested regimens

Scar adhesion pathway

Best for: Healed incision • Tight scar • Tendon feels stuck under skin

Lotion if allowed Silicone sheet if recommended Towel Warm water

Scar mobility routine

1–3 times daily
Scar mobility routine: drills and doses for Scar adhesion pathway
DrillDose
Warm skin2–3 minutes
Scar circles1 minute
Side-to-side scar mobilization1 minute
Up-down scar mobilization1 minute
Skin rolling around scar1 minute
Tendon glides10 reps
Progression: Add functional glide tasks (towel crawl). Add soft putty only after scar tolerates motion.

Traffic-light progression rules

Use after every session — especially the next morning. The hand's response to today is the input for tomorrow's dose.

Green light — progress slightly

Signals

  • Pain stays 0–3 / 10
  • Swelling does not increase
  • Motion improves or stays stable
  • Symptoms settle within a few hours
  • Next morning is not worse

Actions

  • Add 1–2 reps
  • Add 1 set
  • Add 1 daily session
  • Move to slightly firmer putty
  • Add a more complex task
  • Extend typing or work intervals
Yellow light — hold or reduce

Signals

  • Pain reaches 4–5 / 10
  • Hand feels more swollen afterward
  • Tingling increases but settles quickly
  • Motion is worse later that day

Actions

  • Reduce resistance
  • Reduce reps
  • Shorten the session
  • Add a rest day
  • Return to mobility-only routine
Red light — stop and seek professional guidance

Signals

  • Pain is sharp or escalating
  • Numbness worsens and persists
  • Fingers become cold, blue, pale, or very swollen
  • Wound opens or drains
  • Sudden pop or loss of motion
  • Finger locks repeatedly and painfully
  • New deformity appears

Actions

  • Stop the routine
  • Contact your clinician or seek urgent care
  • Document what changed and when

Track these every few days

  • Does the skin move freely over the tendon?
  • Is the scar feeling less tight week over week?

Ready to try a gentle session?

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