Learn the best exercises to ease arthritis pain
Arthritis is a common cause of hand pain. Over time, the cartilage in the joints wears away. Therefore, causing inflammation of the synovial lining. This produces the lubricating fluid in the joints. Without this, joints are stiff and painful. Therefore, learning exercises to ease arthritis is a good way to keep the blood flowing.
People often lose strength in their hands due to arthritis. When this affects your hands, daily tasks can become difficult. Repetitive movements can be painful. Especially when gripping items or using a keyboard, for example.
Treating Hand Arthritis with Hand Exercises
Pain-relieving medications often will help with hand arthritis. However, you can also get cortisone injections into the affected joints. This reduces inflammation and swelling. Splints can also help to stabilize the joint. So, if these methods do not help, you may need surgery. But this is only necessary if the joint is severely damaged.
Additionally, you can try some home treatments to reduce pain. Hand exercises are a great way to improve joint flexibility. This helps with the range of motion by reducing pain. Muscles are also strengthened, which will support joints. Movements keep ligaments and tendons flexible too.
Regular exercise also improves synovial fluid production. This keeps your joints lubricated and moving smoothly.
Easy Hand Exercises to Ease Arthritis
There are 5 easy hand exercises that you can use to ease arthritis pain. These exercises include:
1. Make a fist
This can be done anywhere, anytime your hand feels stiff.
- Hold your hand out with your fingers straight.
- Slowly, make a fist. Do not squeeze too tightly.
- Open your hand back out and straighten your fingers.
- Now, repeat this ten times for each hand.
2. Finger bends
- Start with your handheld straight up.
- Bend your thumb towards your palm and hold.
- After a few seconds, straighten the thumb.
- Then, bend your index finger in the same way.
- Repeat with all fingers on both hands.
3. Thumb bend
- Hold one hand out with fingered straight.
- Bend thumb inwards
- Stretch your thumb to your pinky or as far as you can.
- Hold for a few seconds, then release.
- Repeat ten times for each thumb.
4. Make an “O”
This can be done any time that your hands feel stiff.
- Your hand starts out with fingers straight.
- Bend fingers in until they touch. You will make an “O” shape.
- Hold for a few seconds, and release.
- Do this a few times each day with both hands.
5. Table bend
- First, Put the pinky-side of your hand on a table. Your thumb will be pointing up.
- Bend the other fingers to make an “L” shape.
- Hold for 2 seconds and straighten fingers.
- Repeat ten times for each hand.
With these exercises done daily, you can reduce arthritis pain. If they are too difficult for you, talk to your doctor. Your doctor or physical therapist can help you find other exercises to ease arthritis pain.
