Hand cramps happen to everyone. They can occur more frequently as you age or if you have a job that requires repetitive hand and wrist movements. Hand cramps can almost always be treated at home, but in some cases, medical attention is needed, depending on the cause. Fortunately, this annoying problem can be prevented!
Steps
Method 1 of 3: Treating Hand Cramps at Home
Step 1. Rest your hand
Cramps are often caused by overuse. Give your hands time to heal by avoiding activities that take a lot of them, with movements or holds. A few minutes of rest often suffice for sudden cramps. If your problem is more severe, you should stop using your hands for a day or two.
- If necessary, rest your forearm as well.
- If your symptoms don't improve, you should see a doctor.
Step 2. Stop the activity that causes the cramps
If the problem comes from overusing your hands, you are probably doing a repetitive activity. A break, even a short one, may be enough to relieve the pain. Here are some examples of actions that can cause cramps:
- Handwriting.
- Write to the computer.
- Playing a musical instrument.
- Gardening.
- Play tennis.
- Grasping an object, such as a tool or smartphone.
- Bending the wrist too much.
- Stretch your fingers.
- Keep the elbow raised for a long time.
Step 3. Extend your hand
Hold it open with your fingers together. Use the other to gently push the first back, pressing against your fingers.
- Alternatively, place your hand against a flat surface. Press down gently, spreading your fingers against the surface. Hold the position for 30-60 seconds.
- You can also extend your hand by closing it into a fist. After 30-60 seconds, open it and straighten your fingers.
Step 4. Massage your hand
Do this gently, in small, circular motions. Pay particular attention to areas that are contracted or that hurt the most.
If you wish, you can use a massage oil
Step 5. Apply a cold or warm compress to your hand
Both cold and heat can help relieve pain. Heat is most effective in soothing cramps and loosening tight muscles, while cold reduces swelling.
Place a piece of cloth between the skin and the compress to protect it
Step 6. Drink more water if there is a risk that you are dehydrated
This is more likely to be the cause of the problem if you've been exercising, working out in a hot environment, or taking diuretic medications. Make sure you drink whenever you're thirsty so you don't get dehydrated.
Since electrolyte imbalances can cause hand cramps, you can drink sports drinks
Step 7. Take supplements if you have nutritional deficiencies
Hand cramps can occur when you don't get enough of certain nutrients, such as sodium, calcium, magnesium, or potassium. This is especially true for those who exercise strenuously, those with kidney disease, pregnant women, those with eating disorders or those undergoing treatment for a condition such as cancer.
- Even low levels of vitamin B can cause muscle cramps.
- Always talk to your doctor before taking vitamins or supplements, especially if you are already on medication. Your doctor can advise you which products are best for you.
Method 2 of 3: Seeking Medical Treatment
Step 1. Talk to your doctor if hand cramps last longer than an hour
The doctor can determine if the problem is caused by an injury or a medical condition. They can also recommend treatments or lifestyle changes that can help relieve cramps.
Write down the times when you feel the cramps and the activities that seem to be causing them. You should also tell your doctor how long you have been in pain
Step 2. Get examined for rheumatoid arthritis if you suffer from chronic cramps
This condition can cause recurring hand cramps that usually get worse over time. See your doctor if you experience pain and swelling that last a few weeks.
- Stretching and massages can help relieve rheumatoid arthritis, but it's best to see a physical therapist to learn how to do them properly so you don't aggravate your problem.
- If your doctor diagnoses you with rheumatoid arthritis, they can prescribe medications to treat it. In addition to NSAIDs (non-steroidal pain relievers), then take corticosteroids, disease-modifying antirheumatoids, or biological response modifiers to relieve symptoms.
Step 3. Ask your doctor if you have carpal tunnel syndrome
In some cases this syndrome can cause hand cramps. It also usually causes tingling, numbness, weakness in both hands and forearms. It often results from pressure on the nerves.
Your doctor may undergo a physical exam, ask for an X-ray, and an electromyogram (a test that measures the electrical discharge within the muscles)
Step 4. Treat diabetes to prevent diabetic stiff hands syndrome
If you have type 1 or type 2 diabetes you are at risk for this syndrome, which can cause hand cramps. This pathology makes it difficult to move the fingers and put them together. The best way to treat or prevent it is to manage your blood sugar and stretch your hands every day.
- It is also a good idea to do exercises that strengthen your hands, such as weight lifting or playing ball sports.
- Follow the drug therapies suggested by your doctor.
- Talk to a dietician to make sure your nutrition is correct.
Method 3 of 3: Preventing Hand Cramps
Step 1. Increase strength in your hands and forearms
Do strength exercises 2-3 times a week. An easy way to strengthen your hands is to squeeze a stress ball. Complete 10-15 reps per hand.
- Another way to make your hands stronger is to play a sport where you have to grab and throw a ball. You can play baseball, basketball, or bounce a tennis ball off a wall.
- You should also stretch your hands every day, before and after work or your non-work activities. If you do repetitive hand motions, stretch even more often.
Step 2. Feed your body with water and nutrients
Eat a balanced and nutritious diet with adequate doses of calcium, magnesium, potassium and B vitamins. At a minimum, you should drink 8 glasses of water a day. If you exercise a lot in extreme heat, you should drink even more.
If your doctor agrees, you can take supplements to get even more nutrients
Step 3. Make sure the items you use are the right size for your hands
Holding objects that are too large or too small can cause discomfort and cramps. While this isn't a problem for most people, those with very large or small hands should check their grip on the objects they use most often. Look for work tools, tools, training tools, home and hobby items that fit your hands.
Step 4. Use a computer mouse that you find comfortable
If you spend a lot of time on the computer, your mouse can contribute to hand cramps. Fortunately, there are a ton of different models on the market, so you can find one that fits the size of your hand. Look for one that you can use without bending your hand. Also, you should be able to slide the wheel with very little movement of your fingers.
