Helpful Tips
Having pain in your hands can have a significant impact on the activities you do everyday. Below are some helpful tips that can help you address pain and perhaps prevent it altogether!
Contrast Baths
The contrast bath technique is a useful way to decrease swelling in non- acute injuries.The theory behind this exercise is that the “pumping” action helps the lymph system to move stagnant fluid away from the affected area. It will also help to decrease pain and increase range of motion. This exercise can be performed by filling two basins with water – one with hot water to your tolerance and one with cold water to your tolerance – you may even add ice. Put a wash cloth (easier) or sponge (harder) in each basin if instructed to do so by your therapist. Start in the hot water and gently move/squeeze. Then, move to the cold water and do the same. Follow the time sequence below alternating between hot and cold. Always respect your pain. If you need to stop squeezing and just gently move or rest in the water, do so. Start and end in the hot water.
HOT WATER 3 minutes 2 minutes 2 minutes End in hot for 3 minutes COLD WATER 1 minute 1 minute 1 minute Do this activity daily in the AM / PM or as needed.
Joint Protection Procedures Take breaks - When performing prolonged activity, make sure that you take ample breaks to avoid soreness. Example: When gardening, take small periods of rest to break up the activity.
electric one. Instead of struggling with a jar lid that doesn’t open easily, use a piece of dycem or tacky shelf paper to help. Handheld jar openers are also readily available. Respect your pain - If an activity is causing pain, listen to your body. Change the activity so that it does not hurt. Forgoing activity all together can cause stiffness in the joints, so finding a different way to do the activities that you love is more ideal. If you have questions about your hand pain and feel like you could use additional help to return to the activities you love, give us a call at (727) 369-6355! We are here to help!
Use larger, stronger joints - By using joints that are larger and stronger to perform an activity, you can reduce the strain on your smaller joints, especially in your hands. Example: Instead of carrying grocery bags with your hand, move them up to your elbow instead. Use adaptive tools - Instead of performing a necessary activity that is painful, such as opening a jar or lid, try to use an adaptive device to help. Example: Instead of using a manual can opener, use an
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