Managing Symptoms of Arthritis in Your Hands

You may not think about how much you use your hands until symptoms of arthritis start to affect them, making the activities you once enjoyed challenging or even impossible. Hand arthritis poses considerable limitations to those who have it — of the nearly 50 million Americans with arthritis, about 2 million say that the condition limits their ability to grasp small objects, and about 3 million report difficulty lifting or carrying anything weighing 10 pounds or more.

Recognizing Symptoms of Arthritis in the Hands

Women are more likely than men to have arthritis in their hands, and often people experience arthritis symptoms in their hands before other signs of arthritis show up. Different forms of arthritis affect the hands in different ways. For example,psoriatic arthritis, a type of arthritis related to the skin conditionpsoriasis, is most likely to cause pain in the joints closest to the fingernails (called the distal joints), while inosteoarthritis, the most common form of arthritis, cartilage can wear down in all the joints in the fingers and thumb. Symptoms of arthritis in the hands may include:

• Pain in some or all of the joints, including joints of the fingers, wrists, and thumbs
• The growth of bony knobs on finger joints
• Numbness in fingers
• Swollen, red, or warm joints
• Stiffness in the fingers, especially in the morning in patients who have rheumatoid arthritis
• Growth of lumps, or nodules, under the skin of the hands in patients with rheumatoid arthritis
• Fingers that look like “swollen sausages” in patients with psoriatic arthritis
• Difficulty with motions that require gripping and twisting, such as opening jars

The progression of arthritis in the hands can actually be measured.People with rheumatoid arthritis(RA) and psoriatic arthritis lose bone density, which can be measured with bone-density scanning, while the joint damage of osteoarthritis can usually be seen on X-rays.

Exercises That Help Relieve Arthritis in the Fingers and Hands

“If someone is pain free, it is critical to keep joints in good range of motion. Simple shoulder shrugs, wrist, and finger range of motion exercises help keep joint range of motion,” says physical therapist Charles J. Gulas, PT, PhD, GCS, dean of the School of Health Professions at Maryville University of St. Louis. Being pain free is the key, Gulas stresses, especially when doing exercises intended to build strength. When pain acts up, rest andpain managementmay be a better bet.

Try these range-of-motion exercises to keep your hands, fingers, and thumbs (which affect about 60 percent of grip strength) flexible and to ease symptoms of arthritis in the fingers and in the hands overall:

• Close your fist and then gradually open your hand, stretching your fingers out, then close slowly into a fist again.
• Make circle motions with your thumb, keeping it straight.
• Stretch your thumb away from the palm of your hand, then use it to touch each fingertip.

Repeat these exercises 3 to 10 times daily. Stop if you feel pain in a joint or if you're experiencing additional pain (lasting more than two hours) once you’re done. Some people find that doing these hand exercises under warm water is helpful. If you have osteoarthritis, you may need to wear a splint, wear a compression glove, or use another type of support to help reduce wear and tear on your joints during your daily activities. Ask your doctor or aphysical therapist推荐的设备类型可能会帮助你。

You can also try squeezing a soft ball to build grip strength and help lessen symptoms of arthritis in your hands, although this is not recommended if you have rheumatoid arthritis.

Staying Physically Active Despite Hand Arthritis

Your doctor will tell you — and probably has already — that staying physically active is an important part of managing arthritis. In fact, according to a study of 5,715 adults with arthritis over age 65, a lack of regular, vigorous physical activity doubled the risk of functional decline. In other words, the less physically active the participants were, the more likely they were to become disabled.

当然,尽管数据显示,体育活动vity helps people with arthritis become stronger and more flexible, anyone with arthritis will tell you that sometimes pain or stiffness makes it hard to get going, let alone lift weights at the gym. People with arthritis often give up activities they think of as optional, such as exercising or gardening, in order to have enough energy for the activities they feel obligated to do, such as cleaning the house. One study found that only 13 percent of men and 8 percent of women with arthritis met federal guidelines of at least 150 minutes of moderate-intensity activity per week.

If symptoms of arthritis in your hands or elsewhere are preventing you from participating in the physical activities you used to enjoy — and that are good for you — it may be time to find new ways to be active. For example, you may want to experiment with water activities (which are easier on the joints) such as swimming, or try tai chi, dance, or walking (which has the added benefit of being low-cost).

If symptoms of arthritis in your hands are starting to trouble you, it is important to keep both your hands and body active. If you have doubts about how to do this safely, talk to your doctor. Exercise is a wise investment in your long-term comfort and health.