Scrolling through your phone, typing an email, giving a high five – you likely use your hands all day, every day. So if you’re experiencing swelling in your fingers, sore wrists or just a general ache in your hands, it can really put a damper on your daily routine.

When it comes to hand arthritis, there are things you can do at home to decrease joint pain and stiffness, improve range of function and increase your quality of life. But if home remedies aren’t enough, it may be time to schedule an appointment to see a primary care doctor or hand specialist who can help you manage arthritis pain.

12 ways to relieve arthritis pain in hands at home

If you’re experiencing hand pain, speak to your primary care doctor first. They can determine if arthritis is what’s causing your hand pain, what type of arthritis you have and treatments that may work to help with symptoms. Some types of arthritis, like osteoarthritis, respond well to at-home treatments. But other types, like rheumatoid and psoriatic arthritis, may require medical intervention.

Depending on the type of arthritis you have, treatments include things like hand exercises, over-the-counter medications and others, with the goal of managing your symptoms so your hands can move more with less pain.

1. Try topical pain medications for hand arthritis pain

If you’re experiencing osteoarthritis or psoriatic arthritis, a topical pain medication may be the best place to start. Since they work by soaking into the skin, topical pain relievers work best when applied on joints that are close under the skin, like those in the hands and feet. And while they’re nonsteroidal anti-inflammatory drugs (NSAIDs), they’re applied topically, not ingested orally, so the likelihood you’ll experience side effects is low.

Topical pain relief options include products that contain capsaicin, salicylates or diclofenac. Capsaicin and salicylates block pain signals to your brain and reduce inflammation. Diclofenac decreases production of an enzyme in your body that creates inflammatory chemicals. All of these can treat inflammation, swelling, stiffness and joint pain.

Speak with your doctor before using, but for mild to moderate pain, topical pain relievers are a good choice to avoid side effects that can occur with other pain relievers. But for more severe pain like the kind that can come with rheumatoid arthritis, stronger treatment methods may be a better option.

2. Temporarily taking oral over-the-counter pain relievers are a good way to manage deeper pain

If topical pain medications aren’t giving you much relief, oral pain relievers are a good next step. NSAIDs like ibuprofen and naproxen can touch the deeper pain that can come with arthritis by blocking an enzyme that causes pain and inflammation. Acetaminophen (Tylenol) can also be helpful.

However, these kinds of pain relievers aren’t meant to be taken for prolonged periods of time because they can cause side effects like stomach issues that can become serious with continuous NSAID use. Speak with your doctor about your treatment options when it comes to oral pain relievers.

3. Hot and cold therapy work well to relieve arthritis pain

Both are good options, but for different situations. Heat therapy is a good choice for chronic conditions, like rheumatoid arthritis or osteoarthritis. It works by enlarging your blood vessels, allowing more blood and oxygen to be delivered to the affected joints, loosening them and relieving pain.

Cold therapy works by reducing blood flow and in turn, reducing inflammation. It can help to alleviate pain and swelling, and is a good option if you’re experiencing a flare-up of arthritis symptoms.

Hot and cold therapy can be used interchangeably for many types of pain, including any type of hand arthritis. For example, they’re both good ways to relieve symptoms of thumb arthritis and trigger finger.

4. Hand exercises for arthritis that are easy on your joints

Your hands are made up of 27 joints, which is where your bones meet to allow your hand to move. Arthritis most commonly affects three specific joints in the hand: the base of your thumb (carpometacarpal joints), your fingertips (distal interphalangeal joints) and the middle knuckles of your fingers (proximal interphalangeal joints).

Since arthritis can cause stiffness and pain, gentle exercises may improve joint flexibility. It’s recommended you work with a hand therapist who can teach you how to properly do hand exercises. If done slowly and with controlled movements, these can help.

Thumb arthritis exercises

Start by holding your hand flat, palm up or down, and move your thumb to the side, across your palm and back. Or try thumb stabilization, where you hold your hands straight with your fingers close together, then gently curve your fingers as if you’re holding on to a bottle.

Each exercise should be done several times. And it’s important to exercise both hands, even if only one is currently affected.

Middle knuckle arthritis exercises

With knuckle arthritis, a finger walk can be a good place to start. Resting your hand on a flat surface palm down with your fingers straight, move your thumb away from your fingers. Starting with your index finger, move it toward your thumb, then move your middle, ring and pinky fingers the same way, then move them back to their starting position, keeping your hand flat and your fingers straight during each exercise.

Knuckle bends are good for your joints, too. Start by holding your hand up with your palm out, your fingers straight and close together and thumb out to the side. Then “close” your hand by bending the middle joints of your fingers in a claw position and return to the beginning position.

Again, make sure your movements are slow and controlled, and that you exercise both hands several times for best results.

Exercises for fingertip arthritis

Fingertip exercises may sound silly, but they’re a simple treatment option. Try fingertip touches. Begin by holding your hands and fingers straight and close together. Then, use your thumb to form a circle and touch each of your fingertips to your thumb. Hold each finger for five seconds, then release, repeating on both hands several times.

If you aren’t sure where to start when it comes to hand exercises, a hand therapist can provide personalized recommendations about hand stretches and exercises that may soothe the ache of arthritis.

5. Gentle massage for all types of hand arthritis

Gently massaging your hands can improve blood circulation and reduce symptoms like pain and stiffness. Start by taking the thumb of one hand and massage the palm of your other hand using short strokes. Massage for a few minutes on one hand, then switch to the other.

Massage is good for your fingers, too. Using your thumb, start at the base of your fingers, your fingertips of your opposite hand, and work your way down, massaging each finger to the base. Massage for a few minutes, then switch hands.

6. Hand splints or braces may be an option for you

Splints and braces can work well for people with conditions like carpal tunnel syndrome, but they can also aid people with hand arthritis. They provide support and stability to affected joints, which can lessen pain. They can also work to align your joints to reduce the possibility of deformity.

If you think a splint or a brace may work for you, speak to a hand therapist about what type you should try and when to wear it, as wearing splints or braces for too long can cause your muscles to become weaker over time.

7. Modifying your activity

Focus on how and when you use your hands. Since you use your hands a lot, this is easier said than done. But it’s not just a matter of how frequently you use your hands, it’s how you use them. While repetitive motion isn’t the only cause of arthritis, it’s a big factor.

For example, you may text frequently. When you text, it puts extra stress on your finger joints, as well as your wrists. Instead, try voice to text, or simply texting less. If you work with a keyboard daily, proper hand positioning and plenty of breaks are important when trying to avoid joint strain. And if you like to lift weights as part of your workout, try lighter weights with fewer repetitions when you feel your symptoms flare up.

8. Try assistive devices for hand arthritis

Also known as self-help devices, you can find these in medical device stores and online. They can increase your range of motion and make everyday activities and tasks easier on your joints. You may also have certain items around the house or your workplace that can make some tasks easier on your hands. Here are a few examples:

Around the house

• Small, lightweight appliances like electric can openers and food processers are good options when making meals
• Reaching devices with a gripping mechanism allow you to grab items that are high or low
• Levers instead of doorknobs can make opening doors easier
• Bathtub bars and handrails can steady you when using the bathroom

Working from home or in the office

• Phones that have large buttons and hands-free headsets ease the strain on your hands
• Adjustable height desks can ensure your hand positioning is pain free
• Use voice-to-text whenever possible to minimize the amount of time you’re holding your phone and using your fingers

Engaging in hobbies and projects

• If you regularly use tools, foam pipe insulation can be wrapped around the handle of tools so you can grip with less effort
• Use gardening tools and utensils with wider, bigger handles for a better grip
• If you do embroidery or other crafts, spring loaded scissors make cutting easier
• Touch-activated lighting can ease the strain on your fingers while shedding a light on your house projects

If you need assistance in other aspects of daily life, speak to a hand specialist. They’ll have more recommendations for assistive devices that work for your daily life.

9. Switch up your wardrobe to avoid aggravating symptoms

If you find getting dressed in the morning to be a bit of a struggle, consider swapping out clothing and footwear that can be difficult to put on:

Assistive devices are not only useful around the house but are also a good option when it comes to clothing. Shoehorns make it easy to slip into shoes without putting strain on your fingers, and large zipper pulls can make it easier to get dressed.

10. Try vitamins and supplements

Certain vitamins and supplements may be recommended when dealing with symptoms of hand arthritis, including:

• Vitamin D – Helps fight inflammation
• Fish oil – Proven to reduce morning pain and stiffness
• Magnesium – Assists in maintaining joint cartilage
• Turmeric – Helps diminish inflammation

Check with your doctor before taking any new vitamins or supplements, as they aren’t regulated by the Food and Drug Administration (FDA), and they can interact with other medications or make other medicines you may be taking less effective.

11. Switch to a joint-friendly diet

The Mediterranean diet is a heart-healthy diet that is often recommended when dealing with arthritis because it can decrease inflammation, which benefits your joints. It can also aid in weight loss to ease the stress on your joints.

Fish (like salmon), olive oil, avocado, certain fruits and vegetables (like berries or broccoli), whole grains (like brown rice), and nuts and beans (like pistachios and chickpeas), are all great choices that can reduce inflammation that may be contributing to symptoms of osteoarthritis.

There are also foods that can make your symptoms worse by promoting inflammation. Things to avoid include trans fats or saturated fats, foods with added sugars, foods high in sodium, nightshade vegetables (like tomatoes and potatoes), red meat, processed foods and refined carbohydrates (like white bread).

Beyond benefiting joint health, a healthy diet can also make it easier to effectively manage metabolic conditions, like high blood pressure and high cholesterol, and can have an impact on your waistline, too.

12. Quitting smoking is good for your joints

Smoking is harmful to your whole body, but when it comes to arthritis, it can decrease your immune function, which can cause arthritis to get worse. Smoking can also decrease the effectiveness of some arthritis medications, and it’s less likely your arthritis will go into remission if you’re a smoker. If you smoke, speak to your doctor for ways to safely quit smoking for good. This will give you the best chance of avoiding symptoms associated with hand arthritis.

Hand arthritis medical treatments that your doctor may recommend

Sometimes, at-home methods may not be enough, and you may require medical treatments to manage symptoms. And depending on the type of arthritis you have, you may need to work with a rheumatologist to stay on top of your condition and manage your symptoms effectively through both medical treatment and at-home methods.

Medications and injections can help arthritis symptoms

For more severe forms of arthritis, your doctor may prescribe antirheumatic drugs, which work to decrease pain and inflammation, reduce tissue damage, slow the progression of the disease and preserve joint function.

They may also suggest corticosteroid injections, which can provide quick, temporary relief in your joints, and are considered most useful in the early stages of arthritis, before it progresses. They’re usually used in conjunction with NSAIDs or antirheumatic drugs.

Try hand therapy with a certified hand therapist

Doctors recommend that you don’t start an exercise or massage regimen until you’re taught how to properly do them from a certified hand therapist. The goal is to improve symptoms, and improper activities and movements can cause stress on and hyperextension of the joints. In addition to teaching you exercises and stretches you can perform at home, a hand therapist can also fit you for medical devices like braces or splints.

Acupuncture and symptom management

Studies have shown that acupuncture – where needles are used to stimulate various parts of the body – can help with the pain and inflammation associated with the various forms of arthritis. These needles send a signal to your brain to release endorphins and enkephalins, which reduce the sensation of pain.

Studies have also shown that acupuncture can initiate the production of cortisol, which reduces inflammation, and release other pain-relieving chemicals.

Surgery may be recommended for more severe arthritis

If you’ve found that at-home treatments and other therapies haven’t worked, your doctor may recommend surgery for long-term relief. Surgery is an option for severe forms of rheumatoid arthritis, osteoarthritis or psoriatic arthritis.

The decision to get surgery is based on your individual situation, including your overall health, typical activity levels, symptoms and the location of the affected joints. Surgical options can include joint fusion (arthrodesis), joint replacement (arthroplasty) and tendon transfer.

When to see a doctor for hand arthritis treatment

If you’re experiencing hand pain, speak to your primary care doctor – especially if your symptoms don’t go away or get worse over time. They can work with you to figure out if your symptoms are because of arthritis or something else, and what you can do about it. And if you’re diagnosed with arthritis, don’t let it get out of hand. Make an appointment with a hand specialist to learn more about other treatment options.