Hand cramps are something that we have all experienced at some point in our lives. This happens when a muscle that is involuntarily and forcefully contracted does not relax. They can be extremely uncomfortable and temporary or chronic.
They tend to appear as we age or if we work in jobs that require repetitive hand and wrist movements. Most of these cramps can be treated very easily at home if it is not a medical emergency, and there are several ways to prevent them from coming back.
We have put together some tips for treating hand cramps at home and preventing them in the future.
Rest Your Hands
Hand cramps are primarily due to overuse or over-tiredness of the hands. The best way to avoid them is to pause your hands from time to time, avoiding any movement.
Especially when your job requires you to do a lot of kinetic work with your hands, like typing, writing, painting, etc. Try to rest your hands every half hour while you work.
For sudden cramps that come and go from time to time, your interval should be 15 to 30 minutes. However, if your hand cramps have been going on for a while, you may want to consider taking a few days off and getting some rest.
It is a good idea to rest your hand and forearm, as well as your wrist. Just place your arm on a chair with your palm facing the ceiling and leave it there for a few minutes until you start to feel better.
If the pain persists for more than 2 weeks, it is essential that you visit your doctor, as it may be a sign of a more serious condition.
Stop Activities That Are Causing You Pain
Excessive hand movement is not very healthy. When you are in an environment, be it work or personal, that requires you to do a lot of hand movements and causes cramps in your hands, you should stop.
Stopping repetitive activities, even for a short time, can help relieve pain and cramps. It is important to take regular breaks during these activities to avoid joint problems and even tendonitis.
Here is a list of activities that may be causing your painful cramps:
- Typing
- Writing
- Gardening
- Tennis
- Golf
- Playing instruments
- Painting
- Gripping an object for a long time
- Stretching out your fingers
Do Some Stretches
Stretches are like mini hand exercises. They really help exercise them and force them to do movements that they do not usually do to maintain a balance between the repetitive movements that they are already doing.
Here are some exercises you can do to relieve pain:
Keep the palm up, then take the opposite palm and very gently apply some pressure in the opposite direction. Do this twice for 10 seconds on each hand.
Keep your hand straight and place it against a flat surface, then begin to press slowly and put a little extra weight on your hand. Hold for at least 60 seconds and then switch hands.
Alternatively, you can straighten it by closing your hand into a firm fist. Hold this position for at least 60 seconds, then open your hands and stretch again as we mentioned above.
Try Massaging Your Hands
A massage can be the perfect treatment for hand cramps, as it involves gently rubbing the muscle that is causing the pain. Stretch the contracted muscle and rub gently to help it relax.
When a muscle contracts, it becomes very stiff, and by gently massaging it, it can help you relax and return to your healthy state.
Try this by applying light pressure and massaging the affected area in a circular motion. Be very careful in areas that may be too stiff.
If you have a muscle cramp around your arm, place your weight in the palm of your hand and slightly bend your wrist.
Try using hand massage oil to relieve muscle pain before and after any type of exercise. Even if you’ve never had hand cramps before, try massaging them every now and then to avoid these cramps in the future.
Change Your Computer Mouse
If you spend a lot of time using your computer, maybe your computer mouse can be a big contributor to hand cramps. Some computer mice, especially those that don’t have a lot of construction research behind them to make them feel comfortable, can be painful for your hands in the long run.
Fortunately, there are many different computer mice on the market, and by doing the proper research, you can find one that fits your hand perfectly. Also, try to find a mouse that requires minimal scrolling.
Try to find something that is ergonomic, especially if you suffer from chronic hand cramps and are forced to use a computer mouse for long periods of time.
Do you suffer from hand cramps regularly? What exercises have you tried and which ones would you recommend? Let us know in the comments below and let us know what you are doing to deal with your cramps.
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