Arthritis pain in your hands can be a significant obstacle when it comes to maintaining an active life. Repetitive movements such as typing, knitting, or even gripping a steering wheel can cause discomfort, making daily activities less enjoyable. And for those trying to maintain a regular fitness routine that includes strength training, arthritis pain can put a major damper on your progress.
While there’s no quick fix for easing arthritis pain, there are some simple exercises that could provide temporary relief. One option is to massage your hands using a small ball, such as a tennis or racquetball to alleviate pain or stiffness. Spending just five minutes on this exercise can make a difference. Here are some steps to get you started:
Step 1: Prepare Your Equipment and Set Up
First, find a small ball that will work well as a massage tool. Once you have your ball, you’re ready to begin the exercise. You’ll need to apply mild to moderate pressure while you’re massaging your hands, so make sure you’re in a comfortable position to do so.
Step 2: Massage the Top of Your Hand
To start with, hold the ball in one hand and use it to massage the top of your other hand. Begin at the wrist, and roll the ball over the top of your hand, moving towards your fingers. Make sure to massage all the way to the ends of your digits.
Step 3: Massage the Palm of Your Hand
Next, place the same hand over the ball and move it so that you’re massaging the palm side in the same way you did with the back of your hand. Again, start at the wrist and work your way down towards your fingers, ensuring you reach the ends of each digit.
Step 4: Grasp the Ball and Splay Your Fingers
Once you’ve finished massaging both sides of your hand, grasp the ball and splay your fingers open. While maintaining pressure on the ball, continue to stretch your hand and fingers to help alleviate any lingering pain.
Step 5: Repeat with Your Other Hand
After completing the exercise on one hand, switch and repeat the process on your other hand. This simple routine can be done as often as needed throughout the day to help offset arthritis pain and keep your hands more comfortable.
Massage Your Feet Too
It’s worth noting that this same technique can also be applied to your feet. If you suffer from arthritis pain in your feet, simply follow the same steps and adjust your position as needed.
Stay Active Despite the Pain
One of the most important things to remember when managing arthritis pain is to keep moving. Being sedentary is among the top 10 mistakes made by those with arthritis, and staying active has proven benefits for managing the condition. By incorporating simple exercises like this one into your routine, you can continue to pursue an active lifestyle while minimizing the discomfort brought on by arthritis.
Remember, it’s essential to consult with your healthcare provider before starting any new exercise routine or making changes to your care regimen. They can offer personalized recommendations and ensure you’re taking the right steps to manage your arthritis pain effectively. For more information on managing pain and staying active with arthritis, check out the resources available from organizations like Arthritis Foundation and American College of Rheumatology.
