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Because knitting (and crocheting) have your hands closed and pushing in on each other with a lot of pressure, it’s important to stretch using the opposite motion. Try wrapping a rubber band or hair tie (loosely) around your fingers and push them to stretch out the rubber band with your hand in a more “open” position.
They also make devices to stretch your hands and fingers. I use these: [link]
Working though the pain is NOT recommended. You don’t want to have to give up your hobby for good. Take care of your hands. You only need to stretch them a few minutes a day to make a big impact!
Sounds like something similar I had. Try do some antagonist stretching for your fingers. This worked really well for me, but you can do similar exercises without using anything. Curl up your fingers and push out against your other palm, something like that.
A popular exercise that I believe addresses the same issue is the rice bucket.
I had over 6 months of similar pain, two days (10ish minutes each) of antagonist stretching and the pain was completely gone. Didn't come back since.
Try this out too, great little device to help strengthen grip.
Airisland Finger Stretcher Hand Resistance Bands Hand Extensor Exerciser Finger Grip Strengthener Strength Trainer Gripper set for Arthritis Carpal Tunnel Exercise Guitar and Rock Climbing 3pcs [link]
I just recently bought a similar product on Amazon: Finger Stretcher Hand Resistance Bands.
I'm not even a climber but its fun to use them absent mindedly at work.
I have some grip training exercises linked in this doc you could check out. You’ll have to decide what’s appropriate, I’m hypermobile but don’t have an EDS diagnosis. I found some work on extensors brought some stability. I used something kinda like this.
This will probably get buried since I’m late to the party, but a good way to help speed recovery is to train finger/forearm extension.
Think about it. What do tennis elbow, golf elbow, and your tendinitis have in common? They all stem from sports where you are doing a ton of gripping and then torquing at the elbow, which leads to overuse injury and tendinitis. Training extension can help alleviate it. You can buy finger extension trainers on Amazon for about $10, or just use a rubber band around the tips of your fingers.
The effect is NOT instantaneous, but if you’re consistent with it you should feel relief relatively quickly (think a week to a week and a half or so).