SpineCare Decompression and Chiropractic Center
How to Relieve Hand Arthritis Pain in 30 SECONDS
Dr. Rowe shows how to quickly relieve arthritic hand pain at home.
Osteoarthritis (or wear and tear arthritis) of the hands and fingers tends to cause pain by creating muscle tightness, joint stiffness, and weakness over time. This video will help keep motion in the joints and strengthen muscles for long-lasting relief.
To get the best results, make sure to go through all parts and exercises and use what works best for you.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick hand pain relief… even in as little as 30 SECONDS!
Watch now and get rid of hand and finger arthritis pain at home!
LINK to peanut massage tool: https://amzn.to/3PVoPh5
Chapters:
0:00 Intro
0:32 Soft Tissue Release
4:43 Peanut Massage
6:20 Daily Mobility Exercise
9:18 Daily Strengthening Exercise
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at https://www.BestSpineCare.com
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#handpain #arthritis #hands
In this video, I'm going to
show you how to relieve hand arthritis pain in 30 seconds.
Stay tuned. Hey, everyone. Dr. Rowe
coming to you from SpineCare in Saint Joseph, Michigan. In this
video, we're going to go over three easy ways that may help
relieve hand arthritis pain within 30 seconds. A note about
these exercises, each one works just a little bit differently.
To get the best results, go through them all, use what
gives you the most relief. With that being said, let's get
started. So, if you're dealing with a lot of arthritic
campaign right now, this is where I would start. We're
going to focus on getting quick pain relief by target soft
tissue tightness and also helping to improve circulation
towards our fingers. This is a good one to do if you're in
pain but a great one to do daily to help manage symptoms.
So, whatever side that you're having more pain. Let's say
it's your right hand. Start with that hand palm side up.
The other hand is going to cup around the palm. So, support
the top of your hand with your fingers like this. Your thumb
is going to be on the inside towards the pinky. We're going
to start by focusing on the lower portion of the palm where
the carpal bones are at. If you're unfamiliar with the
carpal bones, they're kind of like pebbles that run all
through here and they can cause a lot of issues including hand
pain, wrist pain, thumb pain, even carpal tunnel syndrome.
So, let's get everything nice and loose. What we're going to
do first is take our thumb right here and you can use the
tip of it or the flat portion. If you use the tip will be a
little bit more pinpoint, I'd experiment with it, go with
what works better for you but you're just going to go right
on the inside right here and press into that soft tissue
right at the wrist and glide upward like this towards your
finger. Really digging in there as much as you can but only to
the point where it's a comfortable self massage not
causing any discomfort. I like to do this roughly about five
times over one spot and then I kind of see how I feel. If it
feels pretty loose, just move more towards the middle part of
your palm and repeat this over and over again until you get to
the thumb right here. You're probably going to find that one
certain spot like right here for me. Just as really tight,
achy, or maybe just a lot of pain right there At that point,
stop over it and do this over and over again until everything
is nice and loose or you're not getting any more improvement.
So, afterwards, what we're going to do is now target what
are known as the long bones right here of the hand called
metacarpals. You can kind of just grab onto, if you start
like right below your finger right here and kind of wiggle
in there, you'll trace those long bones going all the way
down. So, you really want to press right into those long
bones going all the way up to the bottom of your as much as
you can. Just dig in there. Do that about five times over all
fingers. If you find that one metacarpal or just one spot is
just the pinpoint one that's causing you the most amount of
pain. What you can do with that point is kind of pinch into
that metacarpal and start to wiggle it back and forth going
from the bottom all the way towards the top. So what I'd
like to do is just put as much motion into that bone as much
as possible like this and try to free up that joint. You
might get a lot more relief. So give that a try. So, after
everything in the palm is nice and loose, let's really focus
on the thumb right here. So, I like to dig into the meaty
portion of the pad right here. Just making sure that that is
nice and loose and work your way all the way up into the
thumb right here as much as you can and also going on the
outside. Afterwards, let's flip the hand over right here and
now we're going to target this area right here. Kinda that
meaty portion that goes into the webbing between our index
finger and our thumb. This is a very sensitive area. So, we're
going to build this one nice and slowly. Also, if you do
have a condition called parchment skin where the top of
your hand right here, the skin is really thin, please use
caution with this. We don't want to irritate that. So, what
I like to do is just kind of start right at the bottom right
here pinching into that meaty portion of that webbing and I
kind of just glide upward like this. Just really pinching and
gliding up. This usually feels really good but it can be very
very sensitive but do this about five to 10 times. Just
building into it with each repetition. Afterwards, what
you want to do is then pinch into that meet and then hold
that for about 15 seconds and do this to the point where it
is a deep pinch as much as you can tolerate. It's just going
to help loosen everything up. Hold that about 15 seconds,
release it, and then do it a couple more times and you can
switch the placement of your thumb and your index finger
also to target any spa that needs it just a little bit more
but afterwards, see how you feel. I hope that gives you a
lot of relief and I would recommend doing this on both
hands but if you want to take this one to the next level, I
would recommend investing in what is called a peanut massage
tool. Kinda looks like a peanut. I got this locally at I
believe like a Walmart for five dollars. They're very
inexpensive. If you would like to get one online, I will leave
a link in this video's comment section and description for
this model but the great part about the peanut it does all of
the hard work. You just kind of put it on a flat surface. What
I like to do is just kind of start with the hitchhiker sign
like this and then just roll up and down. Kinda really hitting
that pinky portion and you can get ones that are smooth or
ones with a little bit knobs right here. It's your choice. I
like actually the spiky ones because it digs into those
muscles a little bit more but just roll up and down like
this. The great part is you can also put the hand and the wrist
through different motions so kind of bring your hand up like
this and do it. You can bring it down. You can tilt it in
like this you can tilt it out just experiment with it you
know anything works better for you at that point go with it
but hit the palm right here kind of cup the peanut tool
while you do it to hit the fingers so you can kind of do
this and hit the fingers a little bit more flip your hand
over do the same thing hit that thumb it pretty much targets
everything why the peanut tool is really great too is because
you can also target the wrist but more importantly you can
target the forearm a lot of forearm tightness especially
with the muscles and tendons they all lead up to the hands
so getting this nice and loose will help with our hand. So, I
would recommend doing this over the wrist on all sides but also
trying to hit all of those muscles in the forearm like
this but give that a try and I hope that it gives you very
quick pain relief. So, with this exercise, we're going to
focus a little bit more on mobility. That is breaking up
stiffness in our hands being caused by arthritis. This is a
great one to do throughout the day anytime you need quick pain
relief. I'm going to go several different movements. Each
movement, we're going to hold for a brief second and we're
going to repeat five times. So, let's start with our hands out
in front of us like this, palms facing away. We're going to put
our fingers together and then slowly curl our fingertips
towards the top of our palms right towards the base of our
fingers. Press into your palm with your fingertips as much as
you can. You should feel a ton of soft tissue start to fire
around your fingers and also into the palm. We're going to
hold this for a brief second. We're go to release it and then
repeat this five times. So, from there, we're going to take
this one to the next level by reaching even further towards
the middle portion of our palm and then, we're really going to
try to reach towards our wrist. With each one of these, try to
build into it just a little bit more. It's all about building
range of motion and flexibility into these joints. We're then
going to turn our attention a little bit more towards our
thumb. So, let's put our fingers together like this and
then clamp our thumbs towards our in finger. Press into it as
much as you can. This time around, you should really feel
it right in here. Again, a brief second hold, relax,
repeat this five times. We're then going to take our thumbs
and reach across our palm as far as we can and then we're
going to do a light circular motion and then try to build
into this by doing big wide circles with your thumbs.
Doesn't matter what direction you go in because we're going
to do this for five times and then switch it up and repeat.
Next, I'd like to make a by just clamping down like this
holding this for a brief second really trying to squeeze and
then we're going to open our fingers up and spread them as
much as we can really focus on trying to feel it right here
into the palm do this nice and slowly and try to again build
into each one just a little bit more so afterwards I like to do
my favorite movement which is called piano fingers it's just
putting your fingers and hands I just like out in front of you
like this and you're going to mimic just playing a piano just
kind of move fingers up and down as fast as you can and in
different directions. Do this roughly for about 10 seconds.
Relax and then repeat this a couple more times. Afterwards,
I just like to do a nice circular motion with my wrist
making nice, big, wide circles doing this roughly about five
to 10 times in one direction and then switching it up and
repeating but you're going to notice that one certain
movement or position offers you the most amount of relief or
maybe it's one that you really struggle with because you have
a lot of stiffness. Maybe it was basically taking your
fingers right here towards the middle portion of your palm. At
that point, treat it like your weak link and throw more
repetitions in until you're starting to see improvement or
everything is nice and loose. So, with this exercise, we're
going to focus a little bit more on strengthening our hands
and our fingers. If you have hand arthritis, it is really
important to strengthen everything to help manage
symptoms. We're going to need a basic rubber band. I would
start with one that's a little bit thinner instead of one
that's thicker. It will offer less resistance and you'll find
that it's easier to do at the beginning and later on once you
gain more strength or just get used to this exercise at that
point, you can use thicker bands as needed. So, we're
going to start with one end around our thumb. The other end
is going to go right on the bottom of our index finger.
Pretty straight forward. We're just going to take our index
finger and our thumb and spread them out as much as we can
fighting the distance of this rubber band. Once I can't go
any further, I like to hold this for a couple seconds and
then what I'm going to do is slowly close my index finger
and thumb. Again, fighting the resistance of that band. So,
we're fighting it going out and also in. Try to do this for
about five repetitions in both directions but if it feels like
you have a little bit more energy, you can throw in as
many repetitions as you like. To make this more challenging,
just move the rubber band closer towards the tip your
finger. It definitely becomes a lot more challenging. So, give
that a try. From there, we're just going to move on to our
middle finger and then repeat. Doing this on all fingers all
the way to the pinky finger. You're probably going to notice
that one finger maybe just has a lot of weakness or that's the
finger or the movement that's giving you the most amount of
achiness or pain. At that point, try to throw some more
repetitions in. Treat it like your weak link and always focus
on that. So, if you do to make this one more challenging
because one rubber band is not good enough you can just add
another rubber bands the great part is you can really amp this
up as much as you can by just adding as many rubber bands as
needed if the exercises help please support the channel by
giving this video a like and maybe subscribing too if you
have any comments or questions please leave them below I'll
get back to you as soon as I can thanks for watching
#Relieve #Hand #Arthritis #Pain #SECONDS
source
LINK to peanut massage tool: https://amzn.to/3PVoPh5
👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below.
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Thank you so much!
My top of the thumb starting hurting as wasn't able to work – as I type most of the day this really helped!
The writings are coming on the hands, obstructing the vision of the actual movements…the writings should have been on upper portion of screen
If your hands and fingers truly hurt, how do you have the strength in one hand to do this to the other? I can't imagine having the hand strength to do this.
What a blessing! Thank you!
Very helpful, thank you!
My pain is released temporary…. It works on the joint. Thank you Doctor.
Again after 2 to 4 hours my ip joint got stiffened. And also during my night sleep it got stiffened on my ip joint.
So will these exercise will bring a complete healing?
Approximately how many weeks I have to follow……
Can you suggest me a routine plan?
I got my thump stiffness just 1 month now.
Thank you ❤
Thanks doc for your video. I have RA and have been struggling with trigger thumb. Do you have any videos specifically for that?
I'm 40 and this is so helpful!
i've been dealing with arthritis for 73 years! thank you for this helpful video
I am 85 years old
Binge watching this so youtube thinks I'm 90
Wow! I just happened to see this video while my hands are hurting me so much for so long! I followed your instructions and really love every movement in these hand exercises and did feel some instant reliefs. I have seen a few PTs, DCs and Acupuncturists. NONE of them taught me anything like you did on this video, Dr. Rowe👍🤗 I will continue doing these exercises. Thank you very much for your expertise ❤❤❤
These exercises help a great deal to reduce the pain. For those suffering from arthritis I recommend turmeric with black pepper. Arkopharma calls it curcuma piperine. It helps as much as the exercises. There is also some types of food one should eat regularly such as lentils, chickpeas and tofu. They have the reputation of being good for people suffering from arthritis. So you see in fact there is a lot one can do to relieve the pain of getting old.
7:56 my hand went numb at this point 😢
This arthritis aint no joke, makes my hands feel like they been run over by a truck every mornin. Tryin’ to open a jar or hold my coffee cup feels like climbin’ a mountain. Doctors say it’s just part of gettin’ old but I swear, some days I wanna trade these hands for a pair of robot claws. Wish there was a dang cure, tired of feelin’ like my bones are made of rusty gears.😮💨😮💨😮💨
Thank you very much ❤❤❤❤
I am in post potam recovery.Hallux Rigidus fusion surgery on my big toe.😢
Thankyou love you're chanel .
Just found your channel I shall be definitely following you .amazing. I have a lot of pain and swelling. Herbends nods is a condition I have. On most of my fingers.
Thankyou for your video iv joined in with your exercises. 😊
I went to physiotherapy and got hand massage and flare up after is it supposed to be a gentle instead of a deep massage?
Thank you for this video
I had to stop after the first 3minutes the pain was so bad 😞
Thank you for sharing your knowledge and expertise. I like the kind approach and empathetic voice.
I have osteoarthritis in my hands and wrists but my right hand and wrist is quite bad the two fingers beside my thumb have what I believe are called nodes on the second joint down from the nails and they make those two fingers curve slightly so I can never put my hand down completely flat so it's a little bit awkward when I'm doing certain things. When I wake up all my fingers are curved on that hand almost halfway down it's so uncomfortable it takes quite a while for me to get them all up like as far as they'll go. The major issue for me on the right side is that wrist I can get so much pain in the joint on the pinky side that's close to the arm all that area on the side can kill me with sharp pain when I do sideways motions towards my thumb side. I use Voltaren Extra Strength plus I take oral diclofenac and I think if I didn't use either I would be not in good shape and unable to use that hand very well at all. After I rub the Voltaren in it can take upwards of 6 hours before my wrist starts feeling half decent where I can do the sideways motions and have no pain and as soon as that happens I do some little chores like dishes and try to get some things done. I believe it's a combination of the oral diclofenac plus the Voltaren but I really think when the Voltaren really kicks in I can get 12+ hours of my hand wrist feeling as good as it can. I don't mind the stiffness in my fingers because they don't really pain me they just feel slightly uncomfortable but it's the sharp pains in the wrist that get me really feeling down. I always try to perk myself up and think in my head that it's just a number of hours and it'll feel better. When the right wrist is hurting so bad I can't really do anything much and I'm right-handed. I'm going to try these exercises at some point. Sometimes I've massaged the pinky side of my wrist on the right hand and I've heard a crack sound I'm not sure if it was a tendon moving but sometimes right after that my wrist feels better so sometimes I think with arthritis and the inflammation things like tendons etc. can't move properly because of the swelling.
Only my fingers hurt so thanks !!!
Thank you for this helpful video. I also want videos for Perkinson disease.
I'm not sure yet if what I'm dealing with is arthritis since the hand and finger joint pain only started in the last couple of months, but these exercises did help my hand feel better. I can feel the circulation improvement in my palm and fingers. Thank you for this easy-to-follow guide!
I pinched my meat and still have hand pain. 🤪 How do you target the middle finger area I feel so much pain at the base of my middle finger maybe it’s payback for using it too much? 😫
Thank you.