Osteoarthritis (OA) is an inflammatory arthritis that affects the entire joint, including the bones, cartilage, ligaments, and muscles. Although this form of arthritis can affect other areas of the body, it is most common in the fingers and hands.
In osteoarthritis, the base joint of the thumb is often affected, which can make it difficult to grasp or grip objects. Other finger joints can also be affected, and lumps called Heberden’s and Bouchard’s nodes can appear at the end joints of the fingers, near the nails, or at the middle joints.
How to Relieve Joint Pain in Hands and Fingers?
Our hands can perform many functions, providing precision for delicate tasks as well as allowing us to complete heavy, physically demanding tasks.
If you are living with arthritis in your hands, fingers, or thumbs, protecting your joints is extremely important. The joints in the hands (29 joints) are common sites of arthritis, and when these joints become inflamed, they can make everyday activities very difficult and even painful.
Here are some effective ways to do it:
1. Heat Therapy
If you often wake up with hands that feel like they’re like tin knuckles, heat is the first thing you should think of. Heat not only relaxes your muscles, but also increases blood circulation, which can help relieve stiffness and joint pain.
A simple but effective trick is to apply a layer of massage oil or cooking oil to your hands, then put on rubber gloves and soak them in hot water. The gloves will help you withstand higher temperatures without burning your skin. Just a few minutes each morning can help you start your day easier.
2. Use gloves
Compression gloves, available at most pharmacies or medical supply stores, can be worn during the day or overnight to reduce swelling and pain. If you have pain in your thumb or wrist, a specialized splint can be used to stabilize the joint and limit painful movements. These assistive devices not only provide comfort but also help you perform daily activities with confidence.
In addition, living aids such as book holders, easy-to-grip key chains, large-handled cutlery, or specialized gardening tools can help reduce the impact on the hands. An occupational therapist can assess your individual needs and suggest the most suitable equipment.
3. Pace your activities
One of the most important tips for living with OA is knowing how to break up your work and take breaks at the right time. Instead of spending the whole morning gardening, break it up into half an hour at a time, take a break, and then continue if you feel up to it.
Similarly, if you love knitting, sewing, or woodworking, you can set a timer to remind yourself to take regular breaks. In addition, you should change your activities regularly so that your muscle groups and joints are not overloaded in a monotonous way.
4. Prioritize using larger joints in daily activities
Your hands don’t always have to “carry” all the work. Take advantage of larger joints like your shoulders, hips, and elbows to spread the pressure. For example, use your hips to close doors or pull drawers instead of your hands. When carrying a bag, choose a crossbody style that supports your shoulders and back instead of your hands and wrists.
If you often shop or carry heavy objects, use a cart or a bag with wheels instead of carrying it by hand. It sounds simple, but these things can significantly reduce your risk of recurring pain.
5. Change your grip
The way you grip your hands also greatly affects your joint tolerance. A “C” or “O” grip, where your fingers naturally curve, is a more knuckle-friendly grip. Meanwhile, the pincer grip (using the force between the thumb and other fingers) puts a lot of pressure, especially on the already sensitive thumb joint in people with OA.
So, from opening jars, zipping, to holding tools, you should practice changing your grip habits to reduce stress on the small joints.
6. Gentle exercise
Gentle hand exercises not only help keep joints flexible, but also help improve range of motion. Spend a few minutes each day doing movements such as opening and closing your fingers, closing and opening your hand, and flexing and extending your wrist.
If you are not sure where to start, an occupational therapist can design an exercise program that is appropriate for your current level of OA and your goals.
