Hand and thumb arthritis: Gentle exercises to beat the winter chill
For those living with hand and thumb arthritis, the change of seasons, especially the drop in temperature often brings increased stiffness and pain. The cold can cause the muscles and soft tissues around the joints to tighten, making daily tasks even more challenging.
At Midland Hand Clinic, we advocate for proactive management. Consultant Hand Surgeon Mr Shyamalan and expert Hand Therapist, Susannah Lundie, recommend gentle, consistent exercise as one of the best non surgical defenses against the discomfort of arthritis.
Why exercise helps arthritis in the cold
When joints are stiff and painful, the natural inclination is to stop moving them. However, lack of movement can lead to more stiffness. Gentle exercises help maintain joint flexibility, lubricate the cartilage, and improve blood flow, which is crucial when temperatures drop.
“Consistency is the key, particularly during the colder months when joints want to lock up,” advises Susannah Lundie, Hand Therapist. “Even five minutes of dedicated movement after a warm soak can make a massive difference in managing your pain and preserving your range of motion.”
Range of motion for finger joints
These exercises help keep the knuckles mobile and reduce morning stiffness in the fingers.
1. Finger tendon glides:
Straighten hand: Start with fingers straight and flat.
Hook fist: Bend your fingertips down to touch the top crease of your palm (like a hook). Hold for 5 seconds.
Full fist: Gently close your fingers into a full, soft fist, wrapping your thumb outside. Hold for 5 seconds.
Repeat: Perform 10 repetitions, three times a day.
2. Finger extension stretch:
Place your hand palm down on a flat surface.
Gently lift each finger individually off the surface, holding for 5 seconds before releasing. This stretches the tendons on the back of the hand.
Enhancing results with warmth
Since cold exacerbates arthritis pain, incorporating heat before or during your exercises can significantly increase comfort and mobility.
Warm soak: Submerge your hands in warm (not hot) water for 5-10 minutes before starting your exercises.
Heat pack: Apply a warm compress or microwaveable heat pack to the affected joints for a few minutes to relax the tendons and tissues.
The collaborative care between Mr Shyamalan and Susannah Lundie ensures that if conservative management like exercise and splinting is no longer effective, surgical options are executed with a tailored rehabilitation plan ready to go.
Ready for expert guidance?
If you find that hand exercises alone are not enough to manage your arthritis pain, it may be time to consult a specialist. Book an appointment with Consultant Hand, Elbow and Wrist Surgeon, Mr Shyamalan, at Midland Hand Clinic, one of the leading hand clinics in the West Midlands. We offer comprehensive care, from specialised hand therapy to advanced surgical solutions.
