Arthritis pain can be debilitating, but that doesn’t mean you can’t do anything about it. This article gives instructions for exercises that help manage the pain in arthritic hands.
Painful Hands
Arthritis wears away at the cartilage and synovial lining of
a joint, which is the cushioning material between bones. When arthritis affects
the joints of the hands, it can cause pain and stiffness. That pain can get
worse whenever you use the hand a lot—for example, when typing on a computer
keyboard or gripping utensils in the kitchen. You may also lose strength in
your hands. Weakness in your hands can make it hard to do even the simplest
everyday tasks, such as opening jars.
Treating Hand Arthritis
There are some medicinal options for treating hand
arthritis. You can take pain-relieving medicines by mouth. There are also
injections of steroid medicines to decrease swelling in the joints, and
splinting to support and protect your hands. If these options don’t work, you
may need to have surgery to fix the damaged joint.
As far as home treatments: one easy and noninvasive way to
keep the joints flexible, improve range of motion, and relieve arthritis pain
is by doing hand exercises.
Exercise #1: Make a Fist
You can do this easy exercise anywhere, and any time your
hand feels stiff. Start by holding your left hand up straight. Then, slowly
bend your hand into a fist, placing your thumb on the outside of your hand. Be
gentle—don’t squeeze your hand. Open your hand back up until your fingers are
straight once again. Do the exercise 10 times with the left hand. Then repeat
the whole sequence with the right hand.
Exercise #2: Finger Bends
Start in the same position as in the last exercise, with
your left hand held up straight. Bend your thumb down toward your palm. Hold it
for a couple of seconds. Straighten your thumb back up. Then bend your index
finger down toward your palm. Hold it for a couple of seconds. Then straighten
it. Repeat with each finger on the left hand. Then repeat the entire sequence
on the right hand.
Exercise #3: Thumb Bend
First, hold your left hand up straight. Then, bend your
thumb inward toward your palm. Stretch for the bottom of your pinky finger with
your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb
as far as you can. Hold the position for a second or two, and then return your
thumb to the starting position. Repeat 10 times. Then do the exercise with your
right hand.
Exercise #4: Make an “O”
Start with your left hand pointing straight up. Then, curve
all of your fingers inward until they touch. Your fingers should form the shape
of an “O.” Hold this position for a few seconds. Then straighten your fingers
again. Repeat this exercise a few times a day on each hand. You can do this
stretch whenever your hands feel achy or stiff.
Exercise #5: Table Bend
Place the pinky-side edge of your left hand on a table, with
your thumb pointed up. Holding your thumb in the same position, bend the other
four fingers inward until your hand makes an “L” shape. Hold it for a couple of
seconds, and then straighten your fingers to move them back into the starting
position. Repeat 10 times, and then do the same sequence on the right hand.
Exercise #6: Finger Lift
Place your left hand flat on a table, palm down. Starting
with your thumb, lift each finger slowly off the table—one at a time. Hold each
finger for a second or two, and then lower it. Do the same exercise with every
finger of the left hand. After you’re done with the left hand, repeat the
entire sequence on the right hand.
Exercise #7: Wrist Stretch
Don’t forget about your wrists, which can also get sore and
stiff from arthritis. To exercise your wrist, hold your right arm out with the
palm facing down. With your left hand, gently press down on the right hand
until you feel a stretch in your wrist and arm. Hold the position for a few
seconds. Repeat 10 times. Then, do the entire sequence with the left hand
I’m Brittany Perskin, and I’m a licensed physical therapist, health nut, and hand therapy enthusiast. If you want to read some more of my thoughts and updates, follow this Google+ page.
