Simple Exercises That Could Help With Pain In The Hand

Pain in the hands significantly limits our daily life. However, with a few simple exercises that can be done at any time, it is possible to strengthen the muscles and improve motor function.

Many people  struggle with hand  pain. Ailments such as arthritis, carpal tunnel syndrome or joint wear and tear due to cartilage atrophy can significantly limit daily life.

Contrary to the opinion of many people  , regular, gentle exercises improve the ability to move considerably  and combat symptoms of paralysis and inflexibility.

Movement cannot be avoided when there is pain; on the contrary, otherwise the problem will only worsen.

Therefore, today we would like to introduce you to suitable exercises to get the pain under control. They help reduce inflammation and improve mobility.

Possible causes of hand pain

Many believe that hand pain is a symptom of old age and is mainly caused by osteoarthritis and arthritis. But one of the most common causes is, for example, carpal tunnel syndrome ,  which can also occur at a young age.

Repetitive work with the hands such as assembly line work, long work with the computer or sewing can lead to a narrowing of the median arm nerve in the area of ​​the wrist due to the constant overload.

In women, the carpal canal is inherently very narrow, which is why women more often suffer from carpal tunnel syndrome.

One must take into account that this nerve is responsible for the motor and sensory functions of the thumb, index, middle and ring fingers.

When there are complaints, there is therefore a functional restriction and great pain. Age does not matter, anyone can get carpal tunnel syndrome.

Other causes of hand pain can include:

• Arthritis is inflammation of the joints  and can affect both the wrist and the fingers. The cause of such an inflammation can be in the tendons, ligaments or in the synovial fluid (synovial fluid).

• A ganglion is a benign, but painful, lump on the wrists and fingers in which fluid collects. The tumor is usually immediately visible, causing irritation and restricting movement.

• Tendonitis can also lead to pain. This is caused by overloading or injuries to the tendons, causing the loose connective tissue that surrounds them to become inflamed. Tendonitis can also be associated with diabetes or rheumatoid arthritis.

Exercises for pain in the hand

Once we know the cause of the pain in the hands, it is important to follow the doctor’s instructions. Knowing the causes is important because if  the pain is caused by an injury, it is not advisable to do these exercises.

In the most common cases, however, osteoarthritis or carpal tunnel syndrome are responsible for the pain and in this case the exercises can help. The joints regain their mobility, the muscles are strengthened and the elasticity of the cartilage regained.

The exercises will be worth it.

Exercise 1: straighten your thumbs

This exercise is very simple: place your hands on the table, make a fist and hold out your thumbs. Extend your thumbs well and hold this position for 30 seconds, then relax. 

• The stretching helps to increase the mobility and supports the elasticity of the muscles and the tendons.

• We recommend doing this simple exercise slowly but continuously, and only to the point the pain allows you.

Exercise 2: Form the letter “O” with your fingers

With this simple exercise, we move a large part of our muscles, tendons and joints. You can perceive the effect immediately: You will feel a certain tension, which in this case too can only be sustained as long as it is bearable.

When you form the “O” with your thumb and forefinger, try to tense the rest of your fingers. In this way we increase the elasticity.

Exercise 3: raise your thumbs

As simple as this exercise may seem to you, it requires more mobility in the wrist and offers flexibility for the joints of your fingers.

All you have to do is put your forearms on the table, place your hands on the edge of the table and lift your thumbs up.

Don’t forget to rest your wrists on a towel so as not to strain yourself. Repeat this exercise 20 times.

The best exercise: knitting

Knitting is one of the most recommended handicrafts to increase the mobility of the hands and to combat symptoms of paralysis.

This traditional exercise also strengthens concentration and creativity and helps against stress. Knitting is back in fashion, and it’s not just our grandmothers who enjoy it. It has a therapeutic effect and can do a lot for our physical and mental health.

Have you tried it before? You will see, knitting is fun!