Hand and finger pain can be a real hassle, especially if your work involves using a keyboard or mouse for long hours. It can affect your productivity, mental health, and overall quality of life. Fortunately, there are many ways to fix hand and finger pain that don’t involve surgery or medication. In this blog post, we’ll explore some of the most effective tips from physiotherapists and chiropractors to help you alleviate discomfort and improve your daily activities.
Stretching exercises
Stretching is one of the most efficient ways to reduce hand and finger pain caused by repetitive strain injury (RSI) or carpal tunnel syndrome (CTS). Regular stretching exercises help increase flexibility, blood flow, and range of motion in your hands and fingers. Try these simple stretches recommended by physiotherapists:
Finger extension: Hold your hand out with fingers straight, then slowly bend each finger down one at a time.
Wrist flexor stretch: Extend your arm with palm facing down, use your opposite hand to gently pull it towards you until you feel a stretch in your wrist.
Fist clench release: Make a fist with your hand, hold for 5 seconds then release.
Ergonomic adjustments
If you spend most of your day typing or using a mouse, it’s crucial to have an ergonomic setup that reduces stress on your hands and wrists. Here are some expert recommendations:
- Use a wrist rest pad to provide support while typing.
- Adjust the height of your chair so that you can keep both feet flat on the ground.
- Place your keyboard at elbow height to avoid bending your wrists.
Heat therapy
Heat therapy is another effective way to relieve hand and finger pain caused by arthritis or inflammation. Applying heat increases blood flow to the affected area, relaxes muscles, and reduces stiffness. Try using a heating pad or warm towel on your hands for 10-15 minutes at a time.
Cold therapy
On the other hand, cold therapy is recommended for acute injuries or swelling. Applying ice to the affected area helps reduce inflammation and numb pain signals. Use a cold pack wrapped in a towel for 10-15 minutes at a time, three times per day.
Seek professional help
If your hand and finger pain persists despite trying these tips, it’s important to seek professional help from a physiotherapist or chiropractor. They can assess your condition, provide personalized treatment plans, and teach you proper techniques to avoid further injury. Some common treatments include massage, joint mobilization, ultrasound therapy, and acupuncture.
Hand and finger pain can affect anyone regardless of age or occupation, but it doesn’t have to rule your life. By following these expert tips from physiotherapists and chiropractors, you can find relief from discomfort and improve your daily activities. Remember to stretch regularly, adjust your workspace ergonomically, use heat or cold therapy as needed, and seek professional help when necessary. With some patience and dedication, you can say goodbye to hand and finger pain once and for all!
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Nitin Nair, BPT, R/TRO DIP, PT, or another Kitchener physiotherapy practitioner at CARESPACE. We are happy to listen and are here to help!
