Draft: arthritis

Do your joints give you a jolt when you use your hands? If so, you’re not alone. In a recent survey, 70% of older adults said they were currently experiencing joint pain. And 60% said they’ve been diagnosed with arthritis. (About 25% of adults of all ages have been diagnosed.)

A Common Condition Among Older Adults

Arthritis comes in more than 100 forms, including osteoarthritis, rheumatoid arthritis, and gout. The causes are different, but the results are similar: swollen, stiff, painful joints.

Having arthritis can make even simple tasks hard. In fact, 44% of people with arthritis say it puts limits on what they can do. Some struggle to sleep because of the pain.

If you have arthritis, your ArchWell Health provider may recommend one (or more) of several treatments, including:

• Pain relievers

• A topical NSAID (nonsteroidal anti-inflammatory drug)

• Steroid injections

• Hot and cold packs

• Rest

• Splinting/bracing

• Lifestyle changes, including losing weight, eating better, and quitting smoking

• Surgery

For rheumatoid arthritis, they may recommend a disease-modifying antirheumatic drug, immunosuppressive drug, or biologic agent.

Exercise to Manage the Pain

Your provider may also recommend exercise. That might seem strange when you’re already in pain. But trust us, it’s not. Hand exercises can help improve your range of motion (how far you can move your wrists and fingers) and your joint flexibility. They can also increase your hand strength.

We’ll look at some helpful exercises in a moment, but first, here are some general guidelines:

• Before you start any exercise program, it’s a good idea to check in with your ArchWell Health provider.

• “No pain, no gain” is really bad advice. Don’t push yourself to the point of causing more pain.

• When you try a new exercise, start slowly. Work up to more repetitions, and take a break if you need to.

5 Simple Hand Exercises to Try

With those basics out of the way, here are 5 hand exercises we like. Do each with both hands and repeat 5-10 times.

1. Finger Spread

Hold one hand up in front of you, so you’re looking at your palm. Spread all your fingers as far as possible. Next, make a fist and hold it for a few seconds.

2. Knuckle Bend

Hold one hand up in front of you, but this time with your palm to the front. While keeping your knuckles straight, try to bend your fingers at their middle joints. (The thumb gets a break on this exercise.) Try to get the fingertips to reach the base of your fingers.

3. Thumb Stretch

Hold one hand up in front of you, again with the palm to the front. Point your thumb to the side, then bring it across toward the base of your pinky.

4. Finger Walk

Place one hand on a flat surface, palm down. Starting with your index finger, move each finger toward the thumb, one at a time. Reverse the order to return to the starting position. Next, lift each finger in order, then set it down.

5. Hand Wave

Place one forearm on your knee or the edge of a table so your hand is in midair. (Add some padding if you need to.) Move your hand up and down like you’re waving. Next, do the so-called royal wave by rotating your forearm so your palm faces up and then down.

Whole-Body Activities to Try

It also helps to exercise your whole body. Low-impact activities like walking, cycling, and water aerobics are good choices.

Yoga is another good option. It helps with flexibility, balance, muscle strength, and even anxiety and depression. One study found significant improvements after just eight weeks of yoga. And the benefitsy lasted up to nine months.

Tai chi, another form of mind-body exercise, can also help. Several studies have shown that it can reduce chronic pain.

With both yoga and tai chi, look for classes geared towardsfor beginners or older adults. Your ArchWell Health social worker may have resources.

One More Tip

Finally, do other things every day that encourage you to use your hands. Even working a jigsaw puzzle can be beneficial.

If your hands are hurting, visit your ArchWell Health center for more tips on managing your pain.