Sliding heavy objects across flat surfaces instead of picking them up Pushing or lifting items with your palms instead of your fingers Closing drawers and doors with your hip or shoulder[2] X Research source
Thumb stretch: Hold up your hand in a relaxed, neutral position with fingers and thumb straight out. Bend your thumb across your palm until the tip touches the bottom of your pinkie. Then, return to the starting position. Repeat a few times on each hand. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Fist stretch: Put your hand out like you’re giving a handshake and let your forearm, wrist, and hand rest on a flat surface. Make a fist and gently wrap your thumb around the outside of your fingers. Then, slowly return your hand to the starting position. Repeat these several times on each hand. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Knuckle bend: Lift your hand in front of you, palm facing out and fingers straight up. Bring your fingers close together so they’re touching. Then, curl the end and middle joints of your fingers down, keeping your knuckles (the lowest joints) straight. Then, slowly straighten your fingers out all the way (back to the starting position). Do this several times for each hand. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Finger walk: Place your palm on a flat surface. Move your thumb an inch or so to the side, away from the other fingers on your hand. Then, move your index finger up slightly and toward your thumb. Do the same thing with your middle, ring, and pinkie fingers (one finger at a time). Repeat this several times with each hand. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
For example, if you spend a lot of time typing at a desk, try to take a short break every 20 minutes or so. You can grab a coffee, take a quick walk around the block, or chat with a coworker about a project you’re working on. Be careful if you push, pull, or lift heavy objects at work. High-impact activities can increase your risk of hand injury and arthritis. Limit your exposure to repetitive tasks as much as you can. Change up your activities so you aren’t doing the same thing over and over for long periods.
Take a break from that task for the day Do a few simple hand stretches Perform a different task for a while
Buy an ergonomic mouse and keyboard Use a wrist cushion for your mouse hand Wear fingerless gloves to keep the joints warm and flexible[11] X Research source Position your chair, keyboard, mouse, and monitor so they cause the least amount of strain[12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Stretching and warming up properly (about 5-10 minutes) before you begin Cooling down for 5-10 minutes when you’re done[14] X Research source Wearing wrist supports if you’ve injured your wrists in the past
For minor injuries, ice the joint and give your hands a break for a day or two. If you think you’ve dislocated or fractured a bone, go to the emergency room or see a doctor.
Not allowing a hand injury to heal properly stresses and weakens the affected joint. [18] X Expert Source Siddharth Tambar, MDBoard Certified Rheumatologist Expert Interview. 25 August 2020. Once you weaken a joint this way, you’re more likely to keep injuring it in the exact same place. Eventually, the constant joint stress wears down your cartilage and often leads to arthritis. Young athletes often get impatient during the healing process and choose to play when they’re injured. Unfortunately, this can cause early onset arthritis. No matter what age you are, it’s really important to let hand injuries heal completely.
Great food sources of calcium include low-fat dairy products, leafy greens, broccoli, canned sardines, salmon (with bones), calcium-fortified cereals, soy products (including tofu), orange juice, and nut milks. It’s best to check with your doctor before starting any new supplements.
Medications to control pain and inflammation Diet adjustments Wearing a splint or brace Steroid injections Surgery Working with a physical therapist[22] X Expert Source Siddharth Tambar, MDBoard Certified Rheumatologist Expert Interview. 25 August 2020.
