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painstiffnessPhases: 1, 2, 3

Trigger finger

Catching or locking finger with pain at the base. Heavy gripping during the catching phase usually backfires.

Common problems

  • Catching or locking
  • Pain at base of finger
  • Morning stiffness
  • Tender nodule sensation

Main goals

  • Reduce tendon sheath irritation
  • Maintain motion
  • Avoid forceful gripping during flare

Avoid / get clearance for

  • Repeated hard squeezing
  • Heavy putty too early
  • Exercises that cause repeated locking
Principle

“Trigger finger often punishes 'more grip work'. The first win is fewer catches, not stronger grip.”

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. 1

    Early motion & swelling control

    Keep tissue moving without stressing healing structures.

    5–10 min/session × 3–5/day; low intensity; smooth movement; no forcing end range.

  2. 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.

  3. 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.

Recommended exercises

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

Suggested regimens

Trigger finger low-irritation pathway

Best for: Catching finger • Morning locking

Warm water Towel Optional finger splint

Flare phase

2–3 times daily
Flare phase: drills and doses for Trigger finger low-irritation pathway
DrillDose
Warm water movement3 minutes
Gentle tendon glides5 reps
Passive finger extension holds5 gentle holds

After catching reduces

2–3 days per week
After catching reduces: drills and doses for Trigger finger low-irritation pathway
DrillDose
Soft sponge squeeze1 set × 8
Rubber band opens1 set × 8
Clothespin pinch (only if no catching)1 set × 8
Progression: First target: fewer locking episodes. Then smoother motion. Then strength.

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

  • How many catching episodes today?
  • Is morning locking improving?

Ready to try a gentle session?

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