Smartphone pinky: tips, exercises, and how to prevent pinky pain

You probably don’t think too much about your pinky fingers. But you use them constantly when scrolling, texting, or holding electronic devices like your phone, tablet, or even when typing on your computer. This repetitive use has given rise to a condition nicknamed "smartphone pinky," which refers to discomfort or pain in the pinky finger caused by supporting the weight of a device or overusing it during texting.

“Our pinkies weren’t designed for these sorts of small, repetitive movements,” says Dorian Logan, PT, DPT, a physical therapist at Hinge Health. Pinkies are actually a key part of your grip strength — providing about a third of it, according to research. But when you primarily use them for texting or holding devices, it can lead to strain or pain.

The good news? There’s a lot you can do when it comes to smartphone pinky treatment. Here’s a closer look at what it feels like, what causes it, and tips from Hinge Health physical therapists for pain relief.

What is smartphone pinky?

You may notice your pinky hurting after holding your phone. While "smartphone pinky" isn’t a term you’ll find in medical textbooks, it’s a real condition. In fact, nearly 60% of frequent smartphone users report hand pain, including in their pinkies, according to a 2024 study published in BMC Public Health. “Smartphone pinky often involves pressure on your ulnar nerve, a nerve that runs from your neck down your arm and into your hand, transmitting signals to all your fingers, including your pinky,” explains Dr. Logan. 

Despite its nickname, smartphone pinky isn’t exclusively caused by phone use, Dr. Logan notes. Other activities like heavy lifting, playing musical instruments, or prolonged typing can contribute. However, holding a smart device is the most common culprit. “When people hold their phone, they often rest it on their pinky, making it act as a stand,” says Dr. Logan. “But similar strain can happen during other activities, like playing the trumpet or using a gaming controller.”

Causes of smartphone pinky

There are a few main causes of smartphone pinky: 

• Trigger finger. This condition causes your pinky finger to get stuck in a curled position toward your palm, as if pulling a trigger. “It happens when a tendon in your palm becomes inflamed, often due to overuse, and gets trapped in the protective sheath around your pinky finger joint,” explains Dr. Logan.

• Cubital tunnel syndrome. Symptoms like numbness or tingling in your pinky may be due to cubital tunnel syndrome. “This occurs when the ulnar nerve, which runs from your neck down your arm and into your hand, becomes compressed or irritated,” says Dr. Logan. “Holding your phone with your elbow bent for long periods can strain the ulnar nerve, leading to these symptoms.”

• Carpal tunnel syndrome. While typically associated with wrist pain, carpal tunnel syndrome can also cause numbness and tingling in your pinky, fingers, or hand. “This happens when the median nerve, which extends from your neck to your palm, becomes temporarily compressed in the carpal tunnel,” says Dr. Logan.

Symptoms of smartphone pinky

The first signs of smartphone pinky are typically pain and stiffness at the base of your pinky joint, says Dr. Logan. But other symptoms include:

• A clicking sound.

• An inability to straighten out your finger. “It might get stuck in a bent, claw-like position,” says Dr. Logan.

• Numbness and tingling in your pinky. 

• Tenderness. 

• Swelling and warmth.

The above exercises are recommended by Hinge Health physical therapists for smartphone pinky treatment. These simple movements aren’t just helpful for relieving pain — they’re also a form of medicine, promoting healthier muscles, tendons, and nerves through gentle, consistent motion. Incorporating these exercises into your routine can help keep your hands and fingers functioning at their best.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for smartphone pinky

Smartphone pinky treatment starts with simple exercises for your fingers, wrists, and elbows, like those listed above. In addition, Hinge Health physical therapists recommend the following strategies for treating smartphone pinky. 

• Physical therapy. A physical therapist can create a personalized treatment plan that includes strengthening and stretching exercises to do at home, while also helping you address the underlying contributors to your pain. “They can really zero in on why you’re having symptoms — for example, the way you hold your phone,” explains Dr. Logan. They may also guide you on ways to modify your activities to prevent further strain, such as adjusting your grip or using ergonomic tools. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Take a break. Giving your pinky time to rest is crucial for recovery. Avoiding the activity that causes pain allows the inflammation to subside and your tissues to heal. In the meantime, consider tools like a stylus — a pen-like device that interacts with your touchscreen — to reduce strain. Another helpful option is the talk-to-text feature on your phone, which minimizes hand use entirely.

• Heat or ice. For symptoms involving nerve irritation, such as tingling or numbness in your pinky, heat can help relax tissues and reduce nerve sensitivity, says Dr. Logan. Otherwise, alternating between warm and cool water baths can be effective. “I tell patients to fill up both sides of the sink — one with cool water, the other with warm water,” she advises. “Soak your hands on either side while performing range of motion exercises for about five minutes. The warm water increases blood flow and relieves stiffness, while the cool water reduces swelling by moving fluid out of the area.”

• Over-the-counter (OTC) medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for pinky pain. Another option is an over-the-counter non-steroidal anti-inflammatory cream, such as diclofenac (Voltaren), to target localized discomfort. However, always ensure these medications are safe for you to use based on your medical history, and consult a healthcare provider if you’re unsure.

Prevention tips for smartphone pinky

Preventing smartphone pinky can be just as important as treating it. Here’s what Hinge Health physical therapists recommend. 

• Use a phone grip. Attach a phone grip, such as a circular disc or pop-up stand, to the back of your phone. “When not in use, it lies flat against your phone, but it pops out to help you grip your device or use it as a stand,” explains Dr. Logan. “This can reduce strain on your pinky finger from holding your phone for long periods.”

• Take smartphone breaks. Just as it’s wise to take movement breaks throughout the day, it helps to give your hands a rest from your phone or tablet. “Every 30 to 60 minutes, put your phone down and stretch your fingers and wrists to improve blood flow and reduce tension,” advises Dr. Logan. 

• Manage other health conditions. Certain health conditions, like diabetes, can increase the risk of developing smartphone pinky due to reduced blood flow to your hands, explains Dr. Logan. Work with your primary care provider to keep your blood glucose levels and other health conditions well controlled. 

• Check your texting technique. When texting or using your phone, it can be helpful to support your forearms and elbows to reduce strain. “This can ease tension on your arms and elbows, which may help prevent nerve compression that contributes to pinky pain, numbness, or tingling,” explains Dr. Logan. A study published in the journal Work also highlights how supporting your arms and maintaining a comfortable posture can make phone use more ergonomic.

• Stay active. Regular exercise keeps your joints, muscles, and tendons flexible and healthy — including those in your hands. Plus, the more you move, the less time you’ll likely spend on your phone, points out Dr. Logan.

PT tip: Adjust your sleeping position 

“Pinky pain can feel worse at night because many people naturally curl their hands or bend their elbows while sleeping, which can put strain on the ulnar nerve and tendons in the pinky,” explains Dr. Logan. To reduce discomfort, try sleeping with your arms extended or supported by a pillow to keep them in a more neutral position. You can also experiment with different sleeping positions, like lying on your back with your hands resting by your sides, to minimize tension on your pinky. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Methot, J., Chinchalkar, S. J., & Richards, R. S. (2010). Contribution of the ulnar digits to grip strength. The Canadian Journal of Plastic Surgery, 18(1), e10-4. 

2. Rahimian, B., Faeze Dehghan Banadaki, Fatemeh Moraveji, & Sakineh Varmazyar. (2024). Examining the relationship between smartphone characteristics and the prevalence of hand discomfort among university students. BMC Public Health, 24(1). doi:10.1186/s12889-024-20051-5

3. Gustafsson, E. (2012). Ergonomic recommendations when texting on mobile phones. Work, 41, 5705–5706. doi:10.3233/wor-2012-0925-5705