How to Prevent Arthritis in Your Hands

Co-authored by Siddharth Tambar, MD and Amber Crain

Last Updated: December 21, 2022 References

We use our hands to complete tasks all day long—they're our most important tools. Over time, putting so much wear and tear on the delicate joints in our hands can lead to the most common form of arthritis (and the only type that's preventable)—osteoarthritis. While we can't avoid joint stress entirely, we can minimize it by making simple adjustments in our everyday lives. In this article, we'll explain how to prevent injury, strengthen your joints with simple hand exercises, and reduce any symptoms you're already experiencing.

This article is based on an interview with our board certified rheumatologist, Siddharth Tambar, MD. Check out the full interview here.

1

Do simple tasks hands-free, if possible.

You don't have to use your hands for everything! As you're going about your day, try to be mindful of how and when you're using your hands. You'll notice that you do many things with your hands out of habit rather than necessity. Adjusting the way you move, grip, and push/pull things can help alleviate a lot of joint stress in your daily life.^{[1]
X
Expert Source

Siddharth Tambar, MD
Board Certified Rheumatologist
Expert Interview. 25 August 2020.} For example, try things like:
- Sliding heavy objects across flat surfaces instead of picking them up
- Pushing or lifting items with your palms instead of your fingers
- Closing drawers and doors with your hip or shoulder^{[2]
  X
  Research source}

2

Try simple stretches for flexibility.

Maintaining hand flexibility can prevent problems down the line. You can do these easy stretches any time while you're at school, home, or work. If you're already experiencing some joint pain or stiffness in your hands or fingers, stretches can help ease those symptoms. Here are a couple of easy stretches to get you started:
- Thumb stretch: Hold up your hand in a relaxed, neutral position with fingers and thumb straight out. Bend your thumb across your palm until the tip touches the bottom of your pinkie. Then, return to the starting position. Repeat a few times on each hand.^{[3]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Fist stretch: Put your hand out like you’re giving a handshake and let your forearm, wrist, and hand rest on a flat surface. Make a fist and gently wrap your thumb around the outside of your fingers. Then, slowly return your hand to the starting position. Repeat these several times on each hand.^{[4]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

3

Strengthen joints with easy exercises.

Exercises can improve range of motion if you're experiencing stiffness. You can do these simple exercises every day to improve joint strength, relieve pain, and loosen up stiff fingers. They only take a few minutes and you can do them as often as you'd like throughout the day. Start with easy options like:
- Knuckle bend: Lift your hand in front of you, palm facing out and fingers straight up. Bring your fingers close together so they're touching. Then, curl the end and middle joints of your fingers down, keeping your knuckles (the lowest joints) straight. Then, slowly straighten your fingers out all the way (back to the starting position). Do this several times for each hand.^{[5]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Finger walk: Place your palm on a flat surface. Move your thumb an inch or so to the side, away from the other fingers on your hand. Then, move your index finger up slightly and toward your thumb. Do the same thing with your middle, ring, and pinkie fingers (one finger at a time). Repeat this several times with each hand.^{[6]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

4

Take breaks during repetitive tasks.

Overexertion causes significant wear and tear on the hand joints. Tasks that require repetitive hand movements put a lot of stress on your joints, often for long stretches of time. This cumulative wear and tear is one of the leading causes of arthritis.^{[7]
X
Expert Source

Siddharth Tambar, MD
Board Certified Rheumatologist
Expert Interview. 25 August 2020.} To prevent issues down the line, remind yourself to take short, frequent breaks throughout the day.^{[8]
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Research source}
- For example, if you spend a lot of time typing at a desk, try to take a short break every 20 minutes or so. You can grab a coffee, take a quick walk around the block, or chat with a coworker about a project you're working on.
- Be careful if you push, pull, or lift heavy objects at work. High-impact activities can increase your risk of hand injury and arthritis.
- Limit your exposure to repetitive tasks as much as you can. Change up your activities so you aren't doing the same thing over and over for long periods.

5

Stop doing something if it hurts.

Ignoring pain can cause injury and eventually lead to arthritis. If you feel even a twinge of pain in your hands while performing a task, don’t ignore that pain or try to push through it. That’s your body’s way of telling you you’re putting too much stress on your joints. Instead, you can do things like:^{[9]
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Research source}
- Take a break from that task for the day
- Do a few simple hand stretches
- Perform a different task for a while

6

Use proper desk posture while typing.

Ergonomic tools that provide joint support can also help. If you work at a computer, you may not realize just how much strain you're putting on your hands. To minimize that stress, sit in a chair that supports your lower and mid-back. Always rest your elbows at a 90-degree angle to the keyboard as you're typing. It also helps to get up and walk around every 20 minutes or so. If you need to, set an alarm for yourself.^{[10]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} You can also:
- Buy an ergonomic mouse and keyboard
- Use a wrist cushion for your mouse hand
- Wear fingerless gloves to keep the joints warm and flexible^{[11]
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  Research source}
- Position your chair, keyboard, mouse, and monitor so they cause the least amount of strain^{[12]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}

7

Wear protective sports gear to prevent injuries.

Preventing hand injuries is crucial if you want to avoid arthritis. If you skateboard, snowboard, ski, or play hockey, remember to wear your wrist guards at all times. If you play baseball or lacrosse, be sure to wear your gloves and elbow guards.^{[13]
X
Research source} You can also protect your joints by:
- Stretching and warming up properly (about 5-10 minutes) before you begin
- Cooling down for 5-10 minutes when you're done^{[14]
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  Research source}
- Wearing wrist supports if you've injured your wrists in the past

8

Treat hand injuries promptly and correctly.

Every time you injure a joint, it becomes more susceptible to arthritis.^{[15]
X
Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source} Take hand injuries seriously and seek the proper treatment as quickly as possible. This is especially true if you’ve dislocated, fractured, or broken a bone, since these types of injuries often lead to arthritis in the future.^{[16]
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Research source}
- For minor injuries, ice the joint and give your hands a break for a day or two.
- If you think you’ve dislocated or fractured a bone, go to the emergency room or see a doctor.

9

Give hand injuries time to fully heal.

Even a minor hand injury can be problematic if it never heals. Talk to your doctor if you're aren't sure how long the injury will take to heal. Always wear splints or casts for the recommended amount of time; don't remove them early! If you suffered a fracture or break, make a followup appointment with your doctor and get an x-ray so they can monitor your progress. Once your doctor gives you the green light, you can get back to your normal activities.^{[17]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Not allowing a hand injury to heal properly stresses and weakens the affected joint.^{[18]
  X
  Expert Source
  
  Siddharth Tambar, MD
  Board Certified Rheumatologist
  Expert Interview. 25 August 2020.} Once you weaken a joint this way, you're more likely to keep injuring it in the exact same place. Eventually, the constant joint stress wears down your cartilage and often leads to arthritis.
- Young athletes often get impatient during the healing process and choose to play when they're injured. Unfortunately, this can cause early onset arthritis. No matter what age you are, it’s really important to let hand injuries heal completely.

10

Consume 1,200 mg of calcium every day.

Calcium helps support strong, healthy bones and joints. For healthy adults, experts recommend 1,200 mg of calcium daily. Avoid consuming more than 2,500 mg per day (getting too much will do more harm than good). The best way to consume calcium is by eating calcium-rich foods, but you can also take a calcium supplement if your diet falls short.^{[19]
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Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source}
- Great food sources of calcium include low-fat dairy products, leafy greens, broccoli, canned sardines, salmon (with bones), calcium-fortified cereals, soy products (including tofu), orange juice, and nut milks.
- It's best to check with your doctor before starting any new supplements.

11

Maintain a healthy weight.

Weight gain can put extra stress on your joints. Being overweight doesn't affect your hands too much, but carrying extra weight does put stress on your other joints, especially your lower back, ankles, knees, and hips. To keep those joints strong, try to eat a healthy diet and exercise a few times a week.

12

Stop smoking cigarettes.

Smoking increases the risk of arthritis in all of your joints. If you currently smoke cigarettes, make a plan to quit as soon as you feel ready. Quitting isn't easy, but you can do this! The sooner you stop smoking cigarettes, the healthier and stronger your joints will be.^{[20]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}

13

See a doctor if you’re feeling pain or stiffness.

Catching arthritis early gives you more treatment options. Testing will depend on the symptoms you're experiencing, but your doctor will probably start by examining your hands and taking X-rays. Your doctor may also order a blood test.^{[21]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} While there's no cure for arthritis, there are treatments that can help reduce symptoms. Common treatments include:
- Medications to control pain and inflammation
- Diet adjustments
- Wearing a splint or brace
- Steroid injections
- Surgery
- Working with a physical therapist^{[22]
  X
  Expert Source
  
  Siddharth Tambar, MD
  Board Certified Rheumatologist
  Expert Interview. 25 August 2020.}