Managing Arthritis Symptoms in Your Hands: Improving Mobility, Strength, and Function

By Mel Regan, MSc, OTR/L, Clinic Director

As a hand therapist, I work with individuals every day who are navigating the challenges of hand arthritis and its intrusion into their daily lives. Whether it's osteoarthritis, rheumatoid arthritis, or another form of the condition like pain, stiffness, reduced range of motion or dexterity, these frustrating symptoms can significantly impact daily activities. Simple tasks like buttoning a shirt or writing a letter can become frustrating and painful. While there is no cure for arthritis, management of symptoms and maintaining functional independence are possible! In this article, I'll discuss the ways arthritis in your hands can affect your daily life and share some exercises that can help improve your mobility, reduce pain, and strengthen the muscles in your hands.

If you are struggling with arthritis, I am hosting a free class designed to help you manage your symptoms using expert therapy techniques. The event will be held at our Oak Harbor clinic on March 7, 2025 at 10:00am. If you can't make it in person, join us via live stream! To learn more or RSVP for the class, please visit our Events page.

Understanding Hand Arthritis

Arthritis occurs when the protective cartilage that cushions the joints wears down over time. In the case of hand arthritis, this typically affects the joints in the fingers, thumbs, and wrists. The most common symptoms include:

• Pain: Aching or sharp pain, especially with movement.
• Stiffness: Limited ability to move the joints freely.
• Swelling: Inflammation around the joints.
• Weakness: Difficulty grasping objects or performing fine motor tasks.

These symptoms can interfere with essential tasks like typing, cooking, gardening, and even dressing. However, there is hope! A combination of physical management, splinting, and exercise can go a long way in improving your hand function and comfort.

How Exercises Can Help

Hand exercises serve several purposes:

• Increase Range of Motion: Gentle stretching can help maintain or improve joint flexibility, reducing stiffness.
• Strengthen Muscles: While arthritis affects the joints, the surrounding muscles often weaken due to inactivity or pain avoidance. Strengthening these muscles can support the joints and reduce strain.
• Relieve Pain: Regular movement helps improve circulation and reduce swelling, which can ease discomfort over time.
• Maintain Dexterity: Specific exercises can help you maintain fine motor skills, allowing you to keep doing the things you love.

Here are some simple exercises I recommend for my patients dealing with hand arthritis:

1. Finger Stretch

This exercise targets the fingers and helps improve flexibility.

Start by placing your hand flat on a table or another surface.

Slowly spread your fingers as far apart as you can without forcing them.

Hold the stretch for 5-10 seconds, then relax.

Repeat 5-10 times on each hand.

2. Thumb Stretch

The thumb joint can be one of the first to feel the effects of arthritis. This stretch helps improve thumb mobility.

Place your hand palm-up on a table.

Gently stretch your thumb away from your palm as far as it will go without pain.

Hold the stretch for 5-10 seconds, then relax.

Repeat 5-10 times on each hand.

3. Ball Squeeze

This exercise strengthens the muscles in your hand and forearm, which helps provide support for the joints.

Hold a soft rubber ball or a stress ball in your palm.

Slowly squeeze the ball as hard as you can, holding the squeeze for 5 seconds.

Relax and repeat 10 times on each hand.

4. Finger Lifts

This simple exercise can help increase mobility and strengthen the muscles in your fingers.

Place your hand flat on a table with your palm facing down.

Lift one finger at a time off the table, holding it for 1-2 seconds.

Lower the finger and repeat with all fingers, then switch to the other hand.

Do 10 repetitions for each hand.

5. Wrist Flexion and Extension

Maintaining wrist mobility is crucial, especially since the wrist is often involved in hand arthritis.

Sit with your arm resting on a table or your lap.

With your palm facing up, gently bend your wrist downward, feeling a stretch.

Hold the position for 5 seconds, then slowly return to neutral.

Next, bend your wrist upward as far as you can and hold for 5 seconds.

Repeat this motion 10 times for each wrist.

6. Tendon Gliding

This exercise improves flexibility and reduces stiffness by targeting the tendons in your fingers.

Start with your fingers straight.

Slowly bend your finger at the top joint (just like a hook), hold for 3-5 seconds.

Return to the starting position, and then bend the second joint (from the knuckle), hold for 3-5 seconds.

Continue this motion through each joint for all fingers.

Repeat the gliding exercise 5-10 times for each hand.

7. Grip Strengthening with a Rubber Band

To further improve your grip strength, you can use a simple rubber band.

Place a rubber band around the tips of your fingers and thumb.

Slowly stretch the rubber band by opening your fingers as far as you comfortably can.

Hold the stretch for a few seconds, then release.

Repeat 10-15 times on each hand.

Tips for Success

• Consistency is Key: Regularly performing these exercises will provide the best results over time. I recommend doing them 2-3 times a day, depending on your comfort level.

• Work within Your Limits: It’s important to avoid pushing your hand into painful positions. If an exercise causes pain, stop and try a gentler version or skip it for the day.
• Use Heat or Cold: Applying heat to your hands before exercises can help relax stiff joints and muscles, while cold packs can reduce inflammation afterward.
• Consider a Splint: If necessary, a splint or brace can help support the joints while you perform exercises, reducing strain.
  
  

Conclusion

Hand arthritis doesn’t have to dictate your quality of life. By incorporating simple hand exercises into your daily routine, you can improve your hand strength, mobility, and dexterity, which will help you perform everyday tasks with more ease and less pain. Always consult with your healthcare provider or an occupational therapist to develop a personalized plan tailored to your specific needs.

If you’re struggling with arthritis, remember—you don’t have to face it alone. Support, exercise, and proper self-care can make a meaningful difference in your journey to greater hand function and overall well-being.

Stay strong, stay active, and take care of your hands!