The risk factors for pain in the wrists are so varied that it is impossible to say with any precision which particular problem or situation could have triggered the condition. Carpal tunnel syndrome can cause numbness, stiffness and pain in the fingers and hands. It may be a manifestation of a tunnel syndrome, of Raynaud’s disease or of problems connected with the cervical spine. Constant work at a PC, computer games, long spells of sewing or knitting can also be a cause of pain in the hand. Perhaps a whole pile of problems has “landed” on you and you simply cannot cope with it.
Getting rid of it in three simple steps
And whatever the cause may be, there is a simple and accessible way to avoid aching pain in the hand – exercises that will not only relieve the pain but will also prevent drug treatment and even possible surgery. It is so simple that nobody will even notice you are doing exercises, and you will have no extra excuses for skipping them. Let’s begin!
Step one. Push-ups for the fingers
- Put your palms together as if praying, palm against palm. Spread your fingers.
- Move your palms as far apart from each other as you can, while the fingers stay in contact.
- Bring the palms back towards each other.
- Move them apart and together again without letting the fingers come apart.
The thumbs can point either towards you or away from you.
Doing this exercise will stretch the palmar fascia and take the tension off the median nerve.
Step two. The shake – we shake our hands out.
One minute every hour on this exercise and you will take the tension off your wrists and the median nerve. It is as simple as if you had just washed your hands and were trying to dry them in the air. If it suits you, you can combine this exercise with washing your hands. The main thing is to do it.
Step three. Stretching the wrists
This exercise gives the deepest stretch to the tendons in your wrists.
1. Stretch your arm out in front of you, elbow straight, fingers pointing at the floor. 2. Spread your fingers slightly and, using your other hand, gently press on the back of the outstretched hand. Stretch the wrist and the fingers as far as you can. PAIN-FREE! 3. the point of maximum flexibility, Hold the position at the point of maximum flexion for about 20 seconds. 4. Change hands and repeat two or three times with each hand
Do the exercise every hour and before you know it the pain will be gone and the flexibility of your wrist improved.
Do be sure to consult a specialist. The exercises mentioned above should be only one part of your rehabilitation for aching pain in the hand. Other measures may include:
- cooling or warming compresses;
- more frequent breaks for rest and exercise;
- a wrist splint at night or taping;
- drug treatment.
Take care and stay healthy! And do not forget to join our live conversation at the club)
