You probably use your hands all day, every day, like scrolling through your phone, typing emails, etc. So if you have swollen fingers, sore wrists, or just general aches and pains in your hands, it can really derail your daily routine.
When it comes to hand arthritis, there are things you can do at home to reduce pain and stiffness, improve your range of function, and increase your quality of life.
What home remedies help relieve hand arthritis?
Here are some effective remedies:
1. Hot and cold therapy work well for arthritis pain
Both are good options, but for different situations. Heat therapy is a good option for chronic conditions, like rheumatoid arthritis or osteoarthritis. It works by widening your blood vessels, allowing more blood and oxygen to reach the affected joints, loosening them up and reducing pain.
Cold therapy works by reducing blood flow and, therefore, inflammation. It can help reduce pain and swelling, and is a good option if you are experiencing a flare-up of arthritis symptoms.
Hot and cold therapy can be used interchangeably for many types of pain, including any type of arthritis in the hands. For example, both are good ways to relieve symptoms of thumb and trigger finger arthritis.
2. Hand Exercises for Arthritis
Your hands are made up of 27 joints, which are where your bones meet to allow your hands to move. Arthritis most commonly affects three specific joints in the hands: the base of the thumb (carpometacarpal joint), the tip of the fingers (distal interphalangeal joint), and the middle knuckle (proximal interphalangeal joint).
Since arthritis can cause stiffness and pain, gentle exercises can improve joint flexibility. You should work with a hand therapist to learn how to do hand exercises properly. If done slowly and with controlled movements, these exercises can help.
3. Gentle massage for all types of hand arthritis
Gentle hand massage can improve circulation and reduce symptoms such as pain and stiffness. Start by using the thumb of one hand and massaging the palm of the other hand in short strokes. Massage for a few minutes on one hand, then switch to the other hand.
Massage is also good for your fingers. Using your thumb, starting at the base of the finger, use the fingertips of the opposite hand and move down, massaging each finger to the base. Massage for a few minutes, then switch hands.
4. Hand Splints or Brace
Splints and braces can be beneficial for people with conditions such as carpal tunnel syndrome, but they can also help people with hand arthritis. They provide support and stability to affected joints, which can reduce pain. They can also help align your joints to reduce the chance of deformity.
5. Modify your activities
Focus on how and when you use your hands. Since you use your hands so much, this is easier said than done. But it’s not just how often you use your hands, it’s how you use them. While repetitive motion isn’t the only cause of arthritis, it is a big factor.
For example, if you text frequently, it puts extra pressure on your finger joints as well as your wrists, so try voice-to-text instead or just text less. If you work with a keyboard every day, proper hand positioning and plenty of rest are important when trying to avoid joint strain. And if you like lifting weights as part of your workout, try lifting lighter weights with fewer reps when you feel your symptoms flare up.
6. Use assistive devices for hand arthritis
Also known as self-help devices, you can find them at health stores and online. They can increase your range of motion and make everyday activities and tasks easier on your joints. You may also have certain items in your home or workplace that can help you perform certain tasks more easily.
7. Switch to a Joint-Healthy Diet
The Mediterranean diet is a heart-healthy diet that is often recommended for arthritis because it can reduce inflammation, which is beneficial for your joints. It can also aid in weight loss to reduce stress on your joints.
Fish (like salmon), olive oil, avocados, certain fruits and vegetables (like berries or broccoli), whole grains (like brown rice), nuts, and beans (like pistachios and chickpeas) are all great choices that can reduce inflammation that can contribute to osteoarthritis symptoms.
There are also foods that can make your symptoms worse by promoting inflammation. Things to avoid include trans fats or saturated fats, foods with added sugar, foods high in sodium, nightshade vegetables (like tomatoes and potatoes), red meat, processed foods, and refined carbohydrates (like white bread).
In addition to benefiting your joint health, a healthy diet can also help manage metabolic conditions like high blood pressure and high cholesterol, which can also impact your waistline.
8. Quitting Smoking Is Good for Your Joints
Smoking is bad for your entire body, but when it comes to arthritis, it can lower your immune system, which can make arthritis worse. Smoking can also reduce the effectiveness of some arthritis medications and reduce your ability to get relief from arthritis if you are a smoker. If you smoke, talk to your doctor about how to quit smoking safely for good. This will give you the best chance of avoiding symptoms associated with hand arthritis.
