Our hands are some of the most amazing tools that we have since they perform complex tasks that enable us to live, work, and play. As a result of repetitive motions and performing everyday tasks, most people experience wear and tear on their hands which could lead to discomfort and pain problems down the line. According to research, hand and wrist pain affects over 19 percent of the adult population. This health condition not only impacts leisure and work activities, but it may also cause disability, depending on its severity and underlying cause.
To keep hands in good condition, most people focus on daily moisturizing to prevent irritation and keep their hands looking smooth and supple. But apart from enhancing hand aesthetics, it’s also important to take active steps to improve hand function and strength and prevent pain problems later on. Here are some best practices to have pain-free, strong, and healthy hands.
Prevent Carpal Tunnel Syndrome
Carpal tunnel syndrome is one of the most common hand health conditions as it affects up to 10 million people in the United States. This syndrome is caused by the compression of the median nerve, resulting in tingling and numbness in the hand or fingers, as well as pain and a burning sensation in the thumb, index, middle, and ring finger. Repetitive motions such as typing and writing may increase your risks of developing CTS, but health conditions such as diabetes, obesity, and hypothyroidism may also contribute to this syndrome.
Since carpal tunnel syndrome worsens over time, early diagnosis and treatment is a must to prevent irreversible muscle damage, as well as permanent loss of sensation or weakness. Experts usually recommend carpal tunnel surgery if patients don’t respond to non-invasive therapies or treatments, such as splinting or steroid injections. If your condition is in the early stages though, you can consult a physical therapist and ask them to teach you exercises to stretch your wrist and hand, which can help to relieve mild to moderate CTS symptoms.
To prevent this health condition, you can modify your workspace to improve ergonomics, such as positioning your keyboard at elbow height or lower to keep your wrists straight. If handwriting is causing wrist or hand pain, switch to pens with a padded grip and a smooth ink flow for effortless writing, and try not to use too much force when taking notes. You may also want to take breaks every hour or so, and do simple hand and wrist stretching exercises to relieve tension and pain.
Ease Aches and Stiffness
Many of us experience hand pain and stiffness due to previous injuries, autoimmune conditions, or cold weather conditions. If left untreated, having swollen and stiff joints can lead to a reduced grip strength, loss of mobility, and a diminished quality of life, so address these symptoms as early as possible to maintain hand strength and overall health.
To ease hand pain, rest and elevate your hands to reduce swelling, then apply an ice pack to relieve inflammation. If your hands feel stiff, try using a warm compress, or soak your hands in a bowl of warm water to loosen stiff joints and promote circulation. You may also do self massage to relieve tension and soothe painful finger joints. Use a bit of hand cream or lotion to reduce friction, then massage each hand. Be sure to pay special attention to your wrists, palms, and all of your fingers. Use your thumb to make small circular motions on your wrist and palm, then gently pull each finger from the base to the tip.
Improve Hand Strength and Dexterity
Simple and gentle exercises can improve hand strength and dexterity, and they may also help to enhance flexibility and mobility. First, to strengthen your grip, get a stress ball and squeeze it for five seconds, then relax your hand. Do this 10 times for each hand at least two to three times a week. Next, to improve flexibility, place your hands palm down on a table. Starting with your thumb, lift each finger gently off the table, hold for about three seconds, then lower before lifting the next finger. Don’t forget to stretch your wrists by moving them in circular motions, then move your hands side to side from your wrist joints.
Your hands are vital tools that help you accomplish a wide range of tasks in all the different aspects of your life. Follow these tips to keep your hands strong, flexible, and pain-free. For chronic or persistent pain or injuries, consult your doctor for proper diagnosis and treatment.
