How to Wrap a Sprained Thumb

A sprained thumb is a common injury in sports such as volleyball, basketball, softball, skiing, snowboarding, tennis, and table tennis. Regardless of whether you are engaged in sports, once diagnosed with a sprained thumb, you must know how to wrap your thumb to initiate the healing process. After wrapping it with tape, you will need to follow steps to heal the thumb, from proper compression to rehabilitation exercises.

Consult a doctor. If you're at a sporting event or school, there’s often a medical professional available to assist. Even if you think your thumb is just sprained, it could still be fractured or dislocated. In some cases, a doctor may need to perform an X-ray or MRI to determine the appropriate course of action.

Follow medical advice. If your thumb is fractured or dislocated, it is essential to follow the treatment plan prescribed by your doctor. For a sprain, doctors typically recommend using a splint or wrapping the thumb. If you need your thumb wrapped or bandaged, they can assist you with that.

Ask about pain relief medications. If your thumb hurts (which it certainly will), ask your healthcare provider which pain relievers are most effective. Inquire whether you should continue taking over-the-counter medications or if a stronger prescription painkiller is necessary. Additionally, ask how long you should take the pain relief medication.

Gather materials. When wrapping your thumb, start with your palm facing up. Use adhesive or ACE bandage (available at pharmacies) and a pair of scissors. Place the edge of the bandage beneath the injured wrist, at the pulse point where you typically check your pulse, then wrap the other end of the bandage over the back of your hand and around your little finger. Use your uninjured hand to pull the bandage across your thumb.

• You can also use sports tape, but it may irritate your skin and be harder to remove.

Wrap your wrist. Begin by wrapping around your wrist twice, ensuring it is snug but not too tight. It should not restrict blood circulation. If the bandage is too tight, your hand and/or fingers may feel tingling, cold, and begin to turn pale.

Wrap across the back of the hand and fingers. Start by placing the bandage inside the wrist, at the pulse point. From here, wrap the bandage around the base of your thumb and across the hand, diagonally towards the pinky finger. Continue wrapping around all four fingers, then loop back behind the fingers and cross the bandage over the back of the hand. The bandage will end on the side of the hand, beneath the pinky.

Wrap around the wrist and repeat the first loop. Wrap the bandage around the wrist one more time, continuing with the same wrapping technique, across the back of the hand towards the pinky, around the fingers, and back over the back of the hand.

Attach the end of the bandage to the diagonal strip across the palm. Wrap the bandage around the thumb and secure it to the diagonal strip that crosses over the back of the hand.

Wrap the bandage around the thumb from one diagonal strip to the other. Do not wrap too tightly as it may restrict blood flow. Raise each loop around the thumb slightly higher to overlap the previous one. The higher you wrap around the thumb, the better the support will be.

• Once you’ve wrapped enough, pull the bandage back over the back of the hand and down to the wrist. Cut off any excess bandage if necessary.

Check the blood circulation in the injured thumb. You can check this by pressing on the thumbnail for 2 seconds and then releasing it. Observe the nail after releasing. If the nail turns pink again within 1-2 seconds, it means the circulation is good. If it takes longer than 2 seconds for the nail to return to pink, the bandage might be too tight. The only way to fix this is to remove and rewrap it.

• Numbness, tingling, or a feeling of tightness may also indicate that the bandage is too tight.

Secure the bandage around the wrist. Use medical tape to firmly secure the bandage at the wrist to alleviate pain.

Adhere to the RICE principle to speed up recovery. RICE is an acronym for Rest, Ice, Compression, and Elevation. While there is no conclusive evidence to support RICE's effectiveness as strongly as once believed, many doctors still recommend it to help accelerate the healing process.

• Place the thumb on a soft surface and refrain from using it, particularly for any physical activities that may worsen the injury.
• Apply ice to the thumb to ease pain and swelling. You can use an ice pack or a frozen pea bag. Be sure to wrap the ice in a cloth to prevent direct skin contact. Apply ice for 10-20 minute intervals.
• Wrap the thumb to provide compression.
• Elevate the thumb for 5 seconds, then rest. Repeat this process approximately once per hour.

Avoid the HARM factors – Heat, Alcohol, Running, and Massage – in the first 72 hours after the injury. These four factors can negatively impact healing. In some instances, they may worsen the sprain.

Take pain-relieving medication. Nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain from a thumb sprain but should not be taken within the first 48 hours, as they may interfere with recovery in the initial phase. These medications help reduce inflammation caused by the sprain. Ibuprofen is one of the most commonly used NSAIDs for treating sprains.

• The recommended dosage is 200-400 mg every 4-6 hours. Take it with food to avoid stomach irritation.
• You may also use NSAID gel, applying it directly to the most painful area. Rub the gel in until it is fully absorbed by the skin.

Use arnica to reduce bruising. Arnica is an herb that helps alleviate bruising and swelling from a sprained thumb. You can take arnica supplements to treat the swelling, or apply it directly to the affected area.

• Purchase arnica cream from a pharmacy and apply it to the sprained thumb.
• Add 1-2 drops of geranium or lavender essential oil to the arnica cream to aid in reducing bruising.

Perform exercises to enhance thumb mobility. A sprained thumb often restricts movement. To restore its range of motion, perform the following exercises:

• Rotate your thumb in a circular motion.
• Hold small objects like marbles or pencils. Apply pressure with your thumb while gripping the object for 5 minutes.
• Squeeze a small ball in your hand and hold for 5 seconds. Repeat this action. Complete 2 sets of 15 repetitions to build grip strength.
• Stretch your thumb away from the other fingers. Hold for 5 seconds, then return to the original position.
• Bend your thumb towards the palm. Hold it as close as possible for 5 seconds, then return to the starting position.
• Move your thumb away from the palm, similar to flipping a coin. Hold for 5 seconds, then return to the initial position.
• Avoid applying external force to the sprained thumb until it is nearly healed. Allow the thumb to heal naturally—do not use the other hand to pull or support the injured thumb.

Consume healthy foods for faster recovery. A balanced diet can promote quicker healing. Specifically, a sprained thumb requires protein and calcium to recover. Avoid using your thumb while eating to prevent further injury. Stick to a diet rich in fresh fruits and vegetables, lean proteins, whole grains, and omega fatty acids.

• Avoid foods high in fat, starch, or sugar.

Recognize the symptoms of a sprained thumb. Identifying the symptoms is crucial if you're unsure whether you have a sprained thumb. These symptoms include:

• Sharp and/or intense pain
• Swelling
• Bruising

Understanding the Causes of Thumb Sprains. Although the thumb can be sprained for various reasons, the most common causes include:

• Repetitive activities that involve the thumb and apply significant pressure on the thumb joints.
• Sports like basketball, volleyball, and others where a ball can exert strong force on the thumb.
• Contact sports such as football and martial arts.

Understanding the Benefits of Wrapping a Sprained Thumb. Wrapping a sprained thumb not only helps stabilize the injured thumb but also serves as a compression therapy for the thumb. This compression therapy stimulates the flow of lymphatic fluid, which transports essential nutrients to the surrounding tissues of the injury site. The lymphatic fluid also helps remove waste from the cells and tissues, an important function in tissue regeneration. Wrapping the thumb also accelerates the healing process and prevents further injury.

• For optimal results, you should remove the bandage to allow the injured thumb to rest, then reapply it several times a day. This allows the lymphatic system to drain the injury site effectively.