Updates & Communications November 2024

Here are some practical tips for managing arthritis in your hands to reduce pain and improve function:

1. Exercise Regularly and Gently

• Perform hand exercises daily to maintain joint flexibility and strength. Try gentle stretching and range-of-motion exercises, like making a fist, finger stretches, and thumb stretches.
• Avoid overdoing it; listen to your body and stop if exercises cause increased pain.

2. Use Heat and Cold Therapy

• Warm Therapy: Applying warm towels, heating pads, or soaking hands in warm water can help relax muscles, reduce stiffness, and increase blood flow. This can be particularly helpful before starting hand exercises.

3. Wear Supportive Splints or Braces

• Splints help rest your joints, especially during activities that put pressure on your hands. They can also provide stability and reduce strain on painful joints.
• Consult with a hand therapist for custom splints designed to support your unique needs.

4. Choose Ergonomic Tools

• Use tools and devices designed to reduce strain on your hands, like wide-grip pens, ergonomic kitchen utensils, and easy-grip garden tools.
• Consider aids for everyday activities, such as jar openers and button hooks, which reduce the pressure and effort needed from your hands.

5. Prioritise Joint Protection Techniques

• Use larger joints, like your shoulder and elbow, to carry heavy items whenever possible, rather than putting all the weight on your hands.
• Use both hands to hold objects to evenly distribute the weight and reduce stress on specific joints.

• Wear gloves in cold weather to keep joints warm and protect your skin.

7. Modify Activities and Rest Often

• Break tasks into smaller steps and take frequent breaks to avoid overloading your joints. For example, take breaks when cooking, cleaning, or typing to give your hands a rest.
• Alternate activities to avoid repetitive movements that can aggravate arthritis symptoms.

8. Consider Anti-inflammatory Foods

• A diet rich in anti-inflammatory foods, like omega-3 fatty acids (found in salmon and flaxseeds), fruits, vegetables, and whole grains, can help reduce inflammation and improve joint health.
• Avoid foods that may increase inflammation, such as processed foods and high-sugar items.

These tips can help you manage arthritis in your hands day-to-day. If you experience severe pain or limited movement, consult with your hand therapist for tailored advice and treatments.