Advice from a Certified Hand Therapist: General Hand Pain and Stiffness
Do you experience general hand stiffness and discomfort in the joints of your fingers? This is a common problem. Many of our routine daily activities can contribute to joint pain in our fingers—static holding patterns when keyboarding and using a mouse, sustained gripping during driving, or forceful gripping when cooking or gardening. These activities create an imbalance of forces through the joints and lead to a general feeling of tightness in the muscles, tendons, and ligaments.
Our bodies require constant care. Some ongoing maintenance is easy for us—brushing our teeth, for example. While some self-care is practically on autopilot, we don't often consider other body parts that need ongoing attention. The joints in our hands bear loads better when we move them often, and our muscles perform better when we contract and relax them through active motion.
Here are a few suggestions if you have general hand pain from joint stiffness:
Compression gloves when you sleep. The gentle compression will help with any inflammation that may occur from the day’s activities. The warmth and sensation of support may soothe the stiff feeling. A word of caution, though: Gloves that are too tight will worsen pain. The compression should be light and comfortable. Compression gloves can be purchased online or at department stores or pharmacies.
Heat to loosen and prevent stiffness. If you have a microwave, making a heating pad is cheap and easy. Simply take an athletic sock and fill loosely with dry, uncooked rice. Tie off the top and microwave for 1-2 minutes (depending on the wattage of your microwave). Hold the warm sock in your hands and soak in the warmth or gently work the rice sock by squeezing and rolling it. This can be reused.
Grasping and pushing media. Fill a container that’s large enough to submerge your hand with uncooked rice or lentils. Push your hand through the rice or beans, gently grasping and spreading your fingers. Enjoy the sensation of your skin being massaged by the rice or beans. The mixture can be microwaved a little to make it warm or cooled in the refrigerator for additional sensation.
Stretching throughout the day. Motion is lotion for your joints. Moving your muscles through their full length keeps them flexible. Try the following stretches several times a day and repeat a few times until you feel looser. Do this every day—just like brushing your teeth!
If your pain is persistent and interferes with you enjoying life, go see your local hand surgeon or hand therapist.
Stacy Hite, PT, DPT, CHT, PYT, is a member of the American Society of Hand Therapists and the American Society for Surgery of the Hand.
Our bodies require constant care. Some ongoing maintenance is easy for us—brushing our teeth, for example. While some self-care is practically on autopilot, we don't often consider other body parts that need ongoing attention. The joints in our hands bear loads better when we move them often, and our muscles perform better when we contract and relax them through active motion.
Here are a few suggestions if you have general hand pain from joint stiffness:
Compression gloves when you sleep. The gentle compression will help with any inflammation that may occur from the day’s activities. The warmth and sensation of support may soothe the stiff feeling. A word of caution, though: Gloves that are too tight will worsen pain. The compression should be light and comfortable. Compression gloves can be purchased online or at department stores or pharmacies.
Heat to loosen and prevent stiffness. If you have a microwave, making a heating pad is cheap and easy. Simply take an athletic sock and fill loosely with dry, uncooked rice. Tie off the top and microwave for 1-2 minutes (depending on the wattage of your microwave). Hold the warm sock in your hands and soak in the warmth or gently work the rice sock by squeezing and rolling it. This can be reused.
Grasping and pushing media. Fill a container that’s large enough to submerge your hand with uncooked rice or lentils. Push your hand through the rice or beans, gently grasping and spreading your fingers. Enjoy the sensation of your skin being massaged by the rice or beans. The mixture can be microwaved a little to make it warm or cooled in the refrigerator for additional sensation.
Stretching throughout the day. Motion is lotion for your joints. Moving your muscles through their full length keeps them flexible. Try the following stretches several times a day and repeat a few times until you feel looser. Do this every day—just like brushing your teeth!
If your pain is persistent and interferes with you enjoying life, go see your local hand surgeon or hand therapist.
Stacy Hite, PT, DPT, CHT, PYT, is a member of the American Society of Hand Therapists and the American Society for Surgery of the Hand.
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