50+ Lifestyles

Easing Arthritic Hand Pain

Let’s take a look at a few different ways one can move their hands to improve circulation, and decrease some of the pain arthritis brings.

By Logan Anderson, BA, CPT, CIFT
Owner of All Strong Fitness LLC

The pains and aches that arthritis brings is something that is always a concern with numerous of the older individuals I work with. Arthritis is never a pleasant experience, but is even worse when it involves your hands. After all, we use our hands for nearly everything. But what should one do with arthritis in their hands? If it’s painful to move, is that making it worse? “Perhaps I will let it rest,” you may reason to yourself. Although it may relieve pain at the initial moment, long term disuse of your hands, or any body part for that matter, will greatly decrease strength, and lead to many issues down the road. Moving your hands consistently, even if it is painful at first, is one of the best ways that you can actually combat these issues. Let’s take a look at a few different ways one can move their hands to improve circulation, and decrease some of the pain arthritis brings.

The two types of exercises, or movements we are going to look at are “structured” and “unstructured.”

Structured exercises simply boil down to specific exercises or movements that we actually set aside time to dedicate them to. These would largely be considered as your typical exercise movements. We will look at a few different structured exercises you can do. If you have gone to physical therapy for wrist and finger pain, then some of these
exercises may look familiar.

• Ball Squeezes: Grab a ball that is squishy, and grab it as hard as you can, then relax.
• Wrist Curls: Grab an object like a water bottle or can of soup, and with your palm up towards the sky, “curl” your wrist upwards, and then slowly back down.
• Clawing: Take the tip of your fingers, and claw your fingers, placing the tips of your fingers where the joint of the finger “starts” at the base of your hand, turning your hand into a “claw.”

Doing these are great to add into your normal routine, providing consistent strength and circulation to your fingers throughout the day.

In addition to this, there are many “unstructured” exercises that you can do to move your hands and help decrease the arthritis in that area. These are activities that will still work your hands, but aren’t technically “exercise” because they aren’t structured with set aside time. Examples of this could be:

• Doing Light Gardening and Digging With Your Hands
• Pottery/Crafts
• Playing Piano or an Instrument

All of these are still great options to move your hands and help decrease arthritis, but ultimately in a way that is more fun and enjoyable than sitting and doing standard “exercises.” Both are important and provide ways that you can keep your arthritic hands in shape. The most essential thing to remember is to keep consistent and keep moving!

Logan Anderson is the owner of All Strong Fitness LLC. For more information, please visit allstrongfitness.org.