This week in our joint pain series, we are going to take a closer look at the joints in our hands and fingers. Last time, we looked at everything you need to know about knee pain. As with the knees, this is another area where people have aches and stiffness due to arthritis. We will go over the most common causes of joint pain in hands and fingers, as well as specific exercises that can help reduce any stiffness and swelling you may experience.
Common Causes of Joint Pain in Hands and Fingers
There are several common causes of feeling stiffness in your hands and fingers. If those are giving you pain, one of these is likely to be the culprit.
Sprains and Strains
You can sprain or strain your fingers. In fact, this is a prevalent injury that occurs. The way this usually happens is that the ligaments in your fingers become stretched too far. They may even get torn. Any time you suffer a forceful and intense impact on your fingers, you become susceptible to sprains and strains. Two common side effects of these injuries are swelling of your joints, as well as general pain.
Dislocated Joints
Dislocated finger joints happen when bones in your fingers are not aligned the way they should be. This results in requiring a medical professional to fix them back to their rightful locations.
Fractures and Breaks
When you fracture or break one, or several, fingers, you are causing an injury near where the joints are. This can cause excruciating soreness whenever you attempt to use and move your fingers. Joint pain, feeling more numb, and being unable to use your fingers for everyday tasks are common symptoms.
Arthritis
Arthritis is a common issue plaguing many who experience joint pain in their hands and fingers. Rheumatoid arthritis is one of the most common types of arthritis affecting the joints in fingers, which causes intense soreness and stiffness.
Metastases
Less common than the others, yet still occurring often enough, are metastases. These are tumors caused by cancerous cells spreading into your bones. Cancer patients are more likely to experience this form of joint pain, where they also feel weak in their hands.
Exercises to Relieve Hand and Fingers Joint Pain
There are some very effective exercises you can do to diminish the joint pain you have in your hands and fingers. Depending on which joints in your hands and fingers are causing you pain, some of these may be more helpful than others in giving you relief. Give all of these a try and see how you feel afterward. Then, keep doing the ones that bring you the most significant relief regularly.
The Fist
This is a simple exercise. All you need to do is the following:
- Hold out one of your hands, making sure the fingers are straight.
- Slowly turn your hand into a fist, with your thumb staying on the outside of it. Avoid squeezing too hard.
- Release the tension and open your hand to the original position you had it in.
- Repeat 10 times for each hand.
Finger Bends
Finger bends begin with your hand held out straight, as you did with the fist. Here is what you do after that:
- Bend your thumb so that it faces downward and hold it for a few seconds.
- Extend your thumb as far backward as you can, making sure your thumb is vertical.
- Bend your index finger as if you were pulling a trigger and keep it flush with your palm. Hold this for a few seconds and then release it, so it is straight again.
- Repeat these steps for every finger on each hand.
The ‘O’ Bend
This exercise is straightforward and a modified version of the first exercise. Here is what you need to do:
- Stretch one of your hands straight out.
- Curve every finger on it until they almost touch, creating an ‘O’ with them.
- Hold your fingers in this way for a few seconds before releasing and straightening out your hand again.
- Repeat these steps with both hands a few times.
Finger Lift
This exercise also requires you to straight out your hand and work every finger individually. Here is how it’s done:
- Put one of your hands horizontal on a table, with your palm facing down.
- Lift one of your fingers, preferably the thumb, slowly.
- Hold it there for a couple of seconds, then lower it.
- Repeat this sequence for each finger on each hand.
What Else You Can Do
Besides practicing the exercises mentioned above, you can take a natural joint supplement. A popular and effective one is JointFuel360. This supplement contains all-natural ingredients, such as anti-inflammatory turmeric and black pepper, as well as anti-oxidant resveratrol. Every ingredient has been selected based on extensive research. This is something you can do in tandem with performing the specific exercises provided earlier.
Wrapping Up
Don’t wait until joint pain sets in. You can implement strategies for health and wellness over the long term. An active lifestyle, combined with a healthy diet and quality health supplements is a great way to help you keep moving!
* These statements have not been approved by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
SOURCES:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints
https://orthoinfo.aaos.org/en/staying-healthy/effects-of-aging/
https://www.healthline.com/health/osteoarthritis/understanding-aging-and-joints
https://health.clevelandclinic.org/5-best-ways-to-safeguard-your-joints-as-you-age/
https://www.healthline.com/health/improving-mobility-in-old-age
https://hcamidwest.com/blog/entry/aging-bone-joints
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/what-it-takes-to-be-agile-at-any-age/art-20390071
https://www.mountsinai.org/health-library/special-topic/aging-changes-in-the-bones-muscles-joints
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https://www.bannerhealth.com/staying-well/expert/joint-pain-aging
https://www.physio-pedia.com/Effects_of_Ageing_on_Joints
https://orthoinfo.aaos.org/en/staying-healthy/smoking-and-musculoskeletal-health
