If you have hand or wrist pain, you understand how terrible and inconvenient it may be.
Whether you have carpal tunnel syndrome, tendonitis, or other hand or wrist problems, the pain can be excruciating and interrupt your regular activities.
But there is still hope! There are various home remedies that have been proven to relieve hand and wrist pain. These cures are natural, simple, and can be performed in the comfort of your own home.
In this post, we’ll look at three home remedies that have been proven to relieve hand and wrist pain.
By incorporating these remedies into your daily routine, you can find the relief you need to get back to your normal activities.
So read on to learn more about these effective home remedies for hand and wrist pain.
First, let’s understand the many different causes of wrist and hand pain:
- Osteoarthritis: This is a type of degenerative joint disease that can cause pain, stiffness, and swelling in the joints, including the wrist and hand.
- Carpal tunnel syndrome: This is a condition that occurs when the median nerve, which runs from the forearm to the hand, becomes compressed in the wrist. It can cause numbness, tingling, and pain in the wrist and hand.
- Tendonitis: This is an inflammation of the tendons in the wrist and hand, which can cause pain, swelling, and difficulty moving the affected joint.
- Fractures: A broken bone in the wrist or hand can cause severe pain and difficulty moving the affected area.
- Tendinopathy: This is a condition that occurs when the tendons in the wrist and hand become damaged or weakened, leading to pain, stiffness, and weakness.
- Repetitive strain injury (RSI): This is a type of injury that can occur from repeating the same hand or wrist movements over and over again, such as typing or using a mouse. It can cause pain, stiffness, and weakness in the wrist and hand.
- Sprains and strains: A sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon. Both can cause pain, swelling, and difficulty moving the affected area.
It’s important and advised to see a healthcare professional if you’re experiencing wrist or hand pain to determine the cause and receive proper treatment.
If you’re searching for some relief from hand and wrist pain, try these three home cures.
1. Heat and Ice Therapy
Applying an ice pack to your hands and wrists can help to reduce swelling and soreness. You might use a frozen pea packet wrapped in a clean towel.
Never apply ice straight to your skin since it can burn or irritate it. Ice can be applied for up to 20 minutes many times each day.
If your hands are unpleasant and stiff, heat may be beneficial. Wheat bags, for example, are available from chemists and can be heated in a microwave.
To avoid scorching your skin, you may need to cover it with a cloth or tea towel.
Using a hot water bottle with the cover on, or taking a warm bath or shower, may also bring some relief.
It might be beneficial and comforting to move your hand around in a basin of warm water.
Applying heat to your hand or wrist if it is swollen or damaged can worsen the problem.
Changing between heat and ice therapy during the day may be beneficial.
Ice decreases blood flow, which helps alleviate pain and swelling. Heat stimulates blood flow, which might be beneficial if your hands are stiff and your muscles are weary. Heat can also help in the healing of damaged soft tissue.
2.Stretching and strengthening exercises
These exercises can be an effective home remedy for wrist and hand pain. They can help to improve flexibility, strength, and range of motion in the wrist and hand, which can help to reduce pain and improve function.
Here are some examples of stretches and exercises that you can try:
Wrist flexion and extension stretches.
- Stretch your arm straight out in front of you, palm up.
- Gently bend your wrist down and then back up, holding each position for a few seconds.
- Repeat the exercise with your palm facing down.
Wrist rotation stretches
- Hold your arm straight out in front of you with your palm facing up.
- Gently rotate your wrist in a circular motion, going both clockwise and counterclockwise.
- Spread your fingers out as far as you can and hold for a few seconds.
- You can also try gently pulling each finger down with the other hand to stretch the finger muscles.
Squeeze ball exercises
- Use a small squeeze ball or stress ball to improve grip strength and hand function.
- Squeeze the ball for a few seconds, then release.
- Sit or stand with your arms at your sides, holding a light weight (such as a can of soup) in each hand.
- Bend your wrists so that your palms face up, then curl the weights up towards your shoulders and back down again.
It’s important to start slowly and gradually increase the intensity and duration of your stretches and exercises as your wrist and hand strength improves.
If you feel any pain or discomfort while performing these exercises, stop right away and seek medical advice.
3.Taking breaks from repetitive tasks
It is an important step in preventing and managing hand and wrist pain.
Repetitive strain injuries (RSIs) can occur when you repeat the same hand or wrist movements over and over again, such as typing or using a mouse.
These repetitive movements can lead to pain, stiffness, and weakness in the wrist and hand.
To help prevent RSIs, it’s important to take regular breaks from repetitive tasks and to vary your activities.
Here are some tips for taking breaks from repetitive tasks:
- Set a timer: Set a timer to remind you to take a break every 20-30 minutes. When the timer goes off, stand up and stretch your wrists, hands, and fingers.
- Change your posture: Try to avoid maintaining the same hand or wrist position for long periods of time. Instead, try to vary your posture and hand position every few minutes.
- Take breaks to do other activities: Take breaks from repetitive tasks to do other activities, such as walking around, stretching, or doing a different task altogether.
By taking regular breaks from repetitive tasks and varying your activities, you can help to prevent hand and wrist pain and maintain good hand and wrist health.
It’s important to remember to be gentle when doing these exercises and to listen to your body.
By following these tips and incorporating these home remedies into your routine, you can say goodbye to hand and wrist pain and start feeling better today.
If any exercise causes discomfort or pain, stop immediately and consult with a healthcare professional.
If your hand and wrist pain persists despite trying these home remedies, it’s a good idea to see a healthcare professional for further evaluation and treatment.