Hand pain Causes and Exercises

Hand pain Causes and Exercises

The complex organization of hand helps you to use your hand for countless tasks throughout the day. But painful hands make the simplest of the task difficult. Several conditions can cause hand pain. Some of the common causes include –

  • Injuries to hand– It may result from trauma to the bone, muscle, joint, or tendon.
  • Infections from cut or wound.
  • Tendonitis like Trigger finger.
  • Tenosynovitis like DeQuervain’s disease.
  • Carpal tunnel syndrome can cause pain in the wrist and hand because of the compression of the median nerve at the wrist.
  • Arthritis-Osteoarthritis affects the fingers and hands. Rheumatoid arthritis also commonly affects the wrists and the middle joints of the fingers. Arthritis can sometimes be accompanied by redness, swelling, and warmth of joint or sore fingers.
  • A Ganglion cyst is a fluid-filled lump contained within a joint or tendon sheath. It can develop on the front or back of the hand.
  • Certain conditions such as diabetes can cause damage to the nerves, resulting in pain, numbness, or tingling of the arms and legs and is known as Peripheral Neuropathy.

Most of the hand conditions respond well to conservative treatment like rest, hot or cold therapy, splinting, and anti-inflammatory medications. But it is crucial to determine the exact etiology of hand pain and get it treated under the guidance of an expert medical professional.

Here we are discussing some stretches and exercises for improving the strength and flexibility of the hand. If any exercise causes tingling, numbness, or increased pain, stop that exercise.

  1. Opening and closing of the fist-Start with your outstretched hand with all your fingers straight. Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Hold for 20 seconds and release. Do not squeeze too tightly.
  2. Grip strengthening Exercises– Hold a softball in your hand and squeeze it tightly for 10 seconds, and release. Repeat 5-10 times.
  3. Pinch grip exercises-Hold a piece of paper between your thumb and index finger tightly and try to pull that paper from the other hand while maintaining the grip. Repeat 5-10 times.
  4. Rubber band stretching– Wrap a rubber band around two adjacent fingers just below the fingernail and try to pull the fingers apart. This exercise will work up the interossei muscles of the hand. Repeat 10 times on each finger pair. In the same way, it can be done between the thumb and index finger and move the thumb away from the fingers in the same plane.
  5. Finger Lift To improve your flexibility, place your hand flat on the table, then gently lift each finger. Repeat this exercise about 10 times for each finger.
  6. Thumb Exercises-Move your thumb to touch the base of the little finger and then extend back away from the fingers. Touch each fingertip with thumb tip to make an “O” and hold for 20 sec. Rotate the thumb clockwise and anticlockwise.
  7. Claw Stretch– Bend your fingers such that the fingertips touch the base of the fingers. Hold for 30 seconds, release, and repeat 10 times.
  8. L-position Stretch– Slowly bend your fingers at the base keeping the knuckles straight to make an L position. Hold for 5 seconds and relax.
  9. Fingers to palm Stretch– Bend your fingers such that the tips of your fingers should rest gently on your palm. Hold for 5 seconds and relax.
  10. Wrist ROM Exercises-Starting position is – your elbow and forearm resting on a table and hand hanging with the palm facing down. Now gently bend your wrist forward (fingers pointing to the floor), backward(fingers pointing to the ceiling), and lastly, side to side from neutral wrist position as if doing a handshake. Hold each position for 5 seconds and repeat 10 times.


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