4 Natural Ways Decrease Finger And Wrist Joint Pain
These natural and non-invasive strategies can ease painful hands and wrists
Systemic inflammation and overuse of hands can cause pain in the finger and wrist joints. The good news? When you first notice hand pain, whether in your knuckles or wrists, you can take steps to slow or even reverse the damage and discomfort. By addressing painful and inflamed joints early on, you may be able to avoid medications and their associated side effects.
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What Causes Joint Pain In My Hands and Wrists?
Pain and stiffness in the knuckles and wrists are common among adults. For most people, joint discomfort arises from overuse, chronic inflammation, or a combination of the two. (1,2,3)
Overuse of your hands, which occurs commonly among people who spend lots of time typing or doing other repetitive movements, can damage tendons and their protective coating. Tissue damage then leads to inflammation, which results in swelling and pain, along with potential nerve compression.
Another potential cause of pain is arthritic joint inflammation in the hands. If you notice swelling, dull aching, and burning, you may want to visit your doctor to see if you have either rheumatoid arthritis or osteoarthritis. While conventional treatments may be necessary, you might still find some relief with the following natural remedies.
How To Get Rid of Joint Pain In Your Fingers and Wrists
While the right treatment for your finger and wrist pain depends upon the cause, there are various strategies that may help due to reducing inflammation—a common issue for most people with joint pain.
1. Use Hot or Cold Compresses
A cold compress can help reduce swelling and inflammation. Alternatively, if you’re feeling stiff, a warm compress may help ease the discomfort. When testing out heat and cold, you may want to try each one to determine what helps relieve your pain.
2. Try Hand Exercises
Hand exercises strengthen your fingers and wrists while improving mobility. (4) Over time, exercises can reduce pain caused by arthritis while boosting endurance and easing issues caused by overuse of your muscles and joints.
Here are a few hand exercises to try to relieve pain and stiffness.
- Hand squeezes: Place a stress ball or putty in your hand and squeeze as hard as you can without too much pain for five seconds. Relax and repeat ten times.
- Finger pinches and squeezes: Use putty or small exercise balls to work out your fingers. Take turns squeezing the ball between your thumb and fingers as well as between each finger and your palm. Squeeze for five seconds and relax. Do ten repetitions.
- Rubber band finger extensions: Wrap a thick rubber band around all five fingers. With your forearm comfortably supported on a table while seated, slowly extend your fingers, applying force to the rubber band. Hold for five seconds and repeat ten times.
For more stretches and exercises, along with a custom-built plan, consider visiting a physical therapist. These visits may be covered by your medical insurance.
3. Set Up an Ergonomic Workspace
Thanks to repetitive finger movements, even some college students experience chronic finger and hand pain. If you work in an office or spend lots of time in front of your computer, it’s essential that you create a setup that properly supports your body. Check out this New York Times article on setting up an ergonomic workstation for tips.
4. Use an Anti-Inflammatory Supplement
Turmeric and its active component curcumin have quickly become popular herbal remedies for joint pain. Scientists believe the primary pain-relieving mechanism of curcumin is reducing inflammation. (5)
In a meta-analysis of turmeric extracts and curcumin for joint arthritis published in the Journal of Medicinal Food, researchers concluded that studies support the pain-relieving effects of curcumin for joint pain caused by arthritis. (6)
Interceutical’s Better Curcumin contains Theracurmin Curcumin, a form of curcumin shown in research to be readily absorbed by our bodies.* Try daily curcumin supplementation and see if you find relief from joint pain and stiffness.*
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