4 tips to avoid hand pain after exercise

by | Oct 18, 2023 | Reports

It is essential to take care of our hands after exercise, not only to maintain flexibility and strength, but also to prevent long-term problems such as osteoarthritis pain.

Osteoarthritis is a degenerative joint condition that can affect the hands over time, and taking preventive measures early on is key to maintaining good joint health. In this article, we tell you four tips for exercising your hands after sports, with a focus on avoiding osteoarthritis pain.

  •  Tip 1: Hand and finger stretches

Stretches are a crucial part of any post-exercise hand care routine. They help relax muscles and maintain joint flexibility, which is critical to preventing osteoarthritis pain in the future.

 A simple but effective stretch for the hands and fingers involves extending your arms out in front of you with your palms facing outward. Then, clench your fists and open them several times, making sure to stretch your fingers as far as possible with each opening. Hold each stretch for 10-15 seconds and repeat several times.

 This stretching exercise helps maintain range of motion in the finger joints and prevent stiffness that can contribute to the development of osteoarthritis over time.

  •  Tip 2: Hand massage

A gentle massage is a relaxing and effective way to care for your hands after exercise. In addition to relieving tension, massage also improves blood circulation in the area, which can be beneficial in preventing osteoarthritis.

 To perform a hand massage, you can use your fingers to gently massage the palms and fingers in circular motions. If you want to amplify the effects, you can apply a moisturizing cream or massage oil to make it softer and more pleasant.

 Regular hand massage can help maintain skin elasticity and reduce accumulated tension in muscles and joints. This, in turn, helps prevent pain associated with osteoarthritis.

  • Tip 3: Strengthening exercises

Strengthening your hand muscles is essential to maintaining your long-term health and avoiding the pain of osteoarthritis. A weak grip can increase pressure on joints and cartilage, which can lead to degeneration and the development of osteoarthritis.

To strengthen your hands safely, you can use a stress ball or a rubber ball. These exercises are simple but effective for strengthening the gripping muscles in your hands. Squeeze the ball gently for a few seconds and then release it. Repeat this process several times.

 These exercises can help you maintain strength in your hands and reduce the load on your joints, which is critical for relieving the pain associated with osteoarthritis as you age.

  • Tip 4: Wrist Flexion and Extension Movements with Caution

The wrist is an important joint that can be affected by intense exercise or poor postural habits. To alleviate osteoarthritis symptoms and prevent problems such as wrist osteoarthritis, it is essential to maintain mobility and strength in this area.

 A gentle exercise for the wrist is to extend one arm in front of you with the palm facing down. Then, with the other hand, apply light downward pressure on the fingers of the outstretched hand, stretching the wrist. Hold this position for about 10-15 seconds and repeat several times.

Once you finish, change direction and apply upward pressure on the fingers to flex the wrist. Again, hold this position for 10-15 seconds and repeat several times at each wrist.

These wrist flexion and extension movements help relieve stiffness and pain in this joint, which is essential for patients with osteoarthritis in the hands.

 Taking care of your hands after exercise is crucial to relieving osteoarthritis pain. Stretching, massage, strengthening exercises and wrist flexion and extension movements are effective strategies to relieve symptoms and protect your hands. In addition, adopting healthy habits, such as a balanced diet and proper hydration, can also help relieve osteoarthritis pain in the future. Remember that pain relief is key, and taking care of your hands early on will help keep them strong and comfortable as you age.

Quantic Nanotech
× How can we help you?