Ways To Manage Hand Pain

The human hand is made up of 27 bones and a number of tendons and ligaments. An injury to any one of these bones or a disease that affects the bones and ligaments can make you experience excruciating pain in your hands. This pain can affect your ability to perform simple day to day tasks like holding a spoon or writing. Some common reasons your hand may pain are muscle strains, fractures, arthritis and carpal tunnel syndrome. Apart from pain relieving medication, there are a number of ways you can deal with this pain.

1. Hot and cold compresses: Hot and cold therapy is ideal for any type of muscle or ligament injury. A cold compress helps in reducing the pain and inflammation by constricting blood vessels and numbing the area. On the other hand, a hot compress dilates blood vessels and increases the flow of blood and oxygen to the affected area. Ideally, the two should be used alternatively for 10 to 20 minutes each. A bag of frozen vegetables or ice wrapped in a towel makes an easy cold compress. To treat your hand with heat, use a moist heating pad or a hot water bottle. You could also dip your hands in warm water.
2. Massage: A massage is a great way to treat hand pain that results from carpal tunnel syndrome. If the exact cause of pain is not known, massage the entire hand, wrist and forearm. A massage enhances blood flow to the area and hence improves flexibility and opens locked tendons. Using a few drops of essential oils such as lavender or  rosemary can also aid in relieving hand pain.
3. Hand exercises: If your work involves repetitive actions like typing, knitting or embroidery, the muscles in your hand can get locked into position thereby, causing pain and discomfort. To relieve this it is important to take a break from this repetitive exercise every hour and flex your hand. Try bending your fingers forwards and backwards and rotating your wrists in both directions to ensure that your joints remain smooth.
4. Epsom salt water bath: For instant relief from intense hand pain, soak your hands in a bath made of hot water and Epsom salts for 10 to 20 minutes. Follow this by wrapping your hands in a warm, wet washcloth and applying gentle pressure over the hand for 5-10 minutes. You should instantly feel relief from the pain and experience increased the flexibility of hand.

5. Injections :An injection of a corticosteroid into a joint can reduce inflammation. "The relief it provides can last up to a year," says Dr. For some people the amount of relief diminishes with subsequent injections.

   6. NSAIDs - A nonsteroidal anti-inflammatory drug (NSAID) helps relieve hand pain by blocking enzymes that produce pain and swelling, but Dr.  says it's not effective for carpal tunnel syndrome. Long-term use of oral NSAIDs such as ibuprofen (Advil, Motrin) are linked to ulcers, stomach bleeding, liver damage, and increased risk of heart attacks. Topical NSAIDs, such as diclofenac (Voltaren), may pose less risk.

   7. Splinting :A splint stabilizes the position of your fingers, thumb, or wrist. "Wear a splint for a few weeks if arthritis flares, so the inflammation can settle down," says Dr.             

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Reduce Pain in Your Wrists & Hands with these 7 Exercises

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When daily tasks get difficult due to stiffness, swelling, or pain in your hands, the right exercises can help get your hands back in motion. In fact, it is vital that you do not neglect exercising your hands during your workout regimes (the fingers, palms and wrists should be given priority while warming up). Doing so will help improve your range of motion and ease aches and pains.

 

Painful Hands: The Cause

When dealing with hand pain, arthritis is often the cause. It wears away at the cartilage of a joint (the cushioning material between bones). Consequently, this can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. The pain can get worse, particularly when used frequently for repetitive tasks, such as typing on a computer keyboard, or gripping kitchen utensils. Strength in your hands may also be diminished, making them weak, which consequently can make it hard to perform even the simplest of tasks.
Treating Hand Pain
Medicinal options are available for treating hand arthritis, such as taking pain-relieving medicines orally. Injections and steroid medicines, which decrease swelling in the joints, can also support and protect your hands. If a joint is actually damaged, surgery may be your best option. However, regardless of whether you have arthritis in your hands or not, one easy and non-invasive way to keep your hands pain-free is to do hand exercises to increase flexibility in the joints and improve their range of motion. Exercising your wrists, palms and fingers will help strengthen the muscles that support the hand joints, enabling you to perform hand movements with less discomfort. Exercise will also help keep ligaments and tendons flexible, as well as increase the production of synovial fluid, improving joint function.

7 Exercises to Alleviate Hand Pain

Exercise 1: Make a Fist

Here's How: This easy exercise can be done anywhere and any time your hand feels stiff. Hold your hand out straight and slowly bend it into a gentle fist, placing your thumb on the outside of your hand. Do not squeeze your hand tightly. Repeat the exercise 10 times, then repeat the whole sequence with the opposite hand.

Exercise 2: Finger Bends

Here's How: Hold your hand up straight. Bend your thumb down toward your palm, hold it for a couple of seconds, then straighten it back up. Bend your index finger toward your palm, hold it for a couple of seconds and release back into its neutral position. Repeat the process with each finger on your hand, then repeat the entire sequence on your opposite hand.

Exercise 3: Thumb Bend

Here's How: Hold your hand out straight. Bend your thumb inward toward your palm. Stretch out your thumb, as much as you can, toward the bottom of your pinky finger. Hold this position for a couple of seconds and return your thumb to the starting position. Repeat 10 times, then repeat the exercise on your right hand.

Exercise 4: Make an 'O'

Here's How: Start with your hand in the starting position (straight out). Then, curve all of your fingers, forming an 'O' shape. Hold for a couple of seconds, then straighten your fingers out again. Repeat the exercise a couple of times on each hand, and whenever it feels achy or stiff.

Exercise 5: Table Bend

Here's How: Place the side of your hand (the pinky finger) on a table, pointing your thumb upward. Bend the other four fingers until your hand makes an 'L' shape. Hold the position for a couple of seconds, then straighten your fingers, moving them back into the starting position. Repeat for a total of 10 times, and repeat the sequence on the opposite hand.

Exercise 6: Finger Lift

Here's How: Place your left hand, palm down, on a flat surface. Lift your thumb slowly off the table, holding for a couple of seconds, then lower. Repeat this process with each finger, then repeat the entire sequence on your opposite hand.  

Exercise 7: Wrist Stretch

Here's How: Exercising your wrists is just as important, because arthritis tends to make them sore and stiff. Hold your right arm out in front of you, palm facing down. With your left hand, press down on your right one as indicated in the image, until you feel a stretch in your wrist and arm. Hold the position for a couple of seconds and repeat the process 10 times. Once done, repeat the entire sequence on your opposite hand.

Exercises for hand pain

Make a Fist

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn't feel pain. Start with this simple stretch:

• Make a gentle fist, wrapping your thumb across your fingers.
• Hold for 30 to 60 seconds. Release and spread your fingers wide.
• Repeat with both hands at least four times.

 

Finger Stretch

Try this stretch to help with pain relief and to improve the range of motion in your hands:

• Place your hand palm-down on a table or other flat surface.
• Gently straighten your fingers as flat as you can against the surface without forcing your joints.
• Hold for 30 to 60 seconds and then release.
• Repeat at least four times with each hand.

 

Claw Stretch

This stretch helps improve the range of motion in your fingers.

• Hold your hand out in front of you, palm facing you.
• Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
• Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.

 

Grip Strengthener

This exercise can make it easier to open door knobs and hold things without dropping them.

• Hold a soft ball in your palm and squeeze it as hard as you can.
• Hold for a few seconds and release.
• Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.

 

Pinch Strengthener

This exercise helps strengthen the muscles of your fingers and thumb. It can help you turn keys, open food packages, and use the gas pump more easily.

• Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
• Hold for 30 to 60 seconds.
• Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged. 

Finger Lift

Use this exercise to help increase the range of motion and flexibility in your fingers.

• Place your hand flat, palm down, on a table or other surface.
• Gently lift one finger at a time off of the table and then lower it.
• You can also lift all your fingers and thumb at once, and then lower.
• Repeat eight to 12 times on each hand.

 

Thumb Extension

Strengthening the muscles of your thumbs can help you grab and lift heavy things like cans and bottles.

• Put your hand flat on a table. Wrap a rubber band around your hand at the base of your finger joints.
• Gently move your thumb away from your fingers as far as you can.
• Hold for 30 to 60 seconds and release.
• Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. 

 

Thumb Flex

This exercise helps increase the range of motion in your thumbs.

• Start with your hand out in front of you, palm up.
• Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.
• Hold for 30 to 60 seconds.
• Repeat at least four times with both thumbs.

 

Thumb Touch

This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.

• Hold your hand out in front of you, with your wrist straight.
• Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an "O."
• Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.

 

Thumb Stretches

Try these two stretches for your thumb joints:

1. Hold your hand out, palm facing you. Gently bend the tip of your thumb down toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
2. Hold your hand out, palm facing you. Gently stretch your thumb across your palm using just your lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times.

An Exercise Tip

If your hands and fingers feel painful and stiff, try warming them up before you exercise. This can make it easier to move and stretch. Use a heating pad or soak them in warm water for about five to 10 minutes. Or, for a deeper warmth, rub some oil on your hands, put on a pair of rubber gloves, and then soak them in warm water for a few minutes.

Play With Clay

Playing with clay is a great way to increase the range of motion in your fingers and strengthen your hands at the same time. And it won't even feel like exercise. Just follow the kids' lead -- squish the clay into a ball, roll it into long "snakes" with your palms, or use your fingertips to pinch spikes on a dinosaur.
 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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