Category: Tips & Tricks

Warmer weather means more time outside with family, friends, and pets. Outdoor activities generally include lots of hand and wrist movement, which can equate to joint pain. Pool time, backyard barbecues, or cornhole tournaments can be challenging for people who suffer from hand and wrist issues. Thankfully, there are ways around these hurdles. 

Carole Dodge, a certified hand therapist at Michigan Medicine at the University of Michigan said, “Activity promotes activity. You get more lethargic when you don’t move and engaging with others is fun.” 

Read on to discover some fun ways to ensure your hands and wrists are feeling good this summer. 

Water Resistance
Pools are great for water resistance, which helps with achy joints. Dodge says, “The pool is great for swimming, walking back-and-forth, or any kind of upper- or lower-body exercise. Try playing ring toss or diving for pennies. If you have a pool noodle, you can squeeze it for hand-strengthening exercises. It’s a great way to focus on the fun and not the exercise so much.” 

Backyard Games
Ping-pong and cornhole are popular backyard games and can be fun for all ages. According to Dodge, “If you have hand pain, look for firmer bean bags. Some can be squishy, but the ones that are more filled are easier to grip. Utilizing the bigger joints and muscles will be less painful,” when it comes to using your whole arm versus only wrists or hands. Look for paddles or rackets that have a larger or wider handle for a more ergonomic grip. 

Board Game, Anyone?
Checkers, jigsaw puzzles, Scrabble, and the like are all great outdoor patio games. They’re a good distraction away from computer, smartphone, and tablet screens. Since the pieces for these games are small and light, people who suffer from hand or wrist joint pain should be able to play with ease. 

Flower Therapy
Gardening can be challenging for those who suffer from hand and wrist pain, but it’s one of the most easily modifiable. Raised beds put much less stress on the body, as kneeling on the ground is unnecessary. Avoid twisting your body or stretching in awkward positions if you choose to sit. Make sure you take ample breaks and utilize joint-friendly tools such as gloves with rubberized palms or wet the soil to ensure pulling weeds is easier. Use a hose nozzle that does not require squeezing and lightweight hoses that can move around easily.    

Do you suffer from hand and/or wrist pain? If so, call us today to schedule a free consultation.

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Call us at 248-596-0412 for further questions. 

Written by the digital marketing team at Creative Programs & Systems: https://www.cpsmi.com/ 

Rheumatoid arthritis is an autoimmune inflammatory disease that causes pain, inflammation, joint deformity, and eventually, deterioration. The body attacks its own joints, particularly the hands and fingers, which can ultimately lead to loss of hand function. Exercising or moving joints can help alleviate pain, strengthen muscles, increase fine motor skills, grip strength, and more. Try some of these hand and finger exercises below to prevent arthritis-related deformities.

Putty Squeeze – improve grip strength

• Roll a piece of putty into a tube
• Place the putty tube in the palm of your hand
• Squeeze fingers to make a fist around the putty tube
• Maintain for five seconds
• Repeat ten times

Putty Pinch – improve thumb muscles and pinch grip

• Roll a piece of putty into a ball
• Place the putty between your thumb and pointer finger
• Press your thumb into the putty ball in a pinching motion
• Squeeze your fingers and thumb together
• Maintain for five seconds
• Repeat ten times

Finger Adduction – improve finger mobility and stabilize joints

• Roll a piece of putty into a tube
• Weave the putty tube between each of your four fingers
• Squeeze fingers together into the putty, bringing them as close as possible
• Maintain for five seconds
• Repeat ten times

Rubber Band Finger Abduction – improve finger mobility

• Touch your thumb and four fingers together
• Place a rubber band around them
• Push your fingers out against the rubber band, stretching the rubber band
• Maintain outstretched fingers for five seconds
• Repeat ten times

Sequential Finger Extension – improve finger mobility and coordination

• Place your fingers and palm on a flat surface
• Isolate just the index finger and lift it up off of the surface
• Keep your palm and the rest of your fingers flat
• Bring your index finger back down, then isolate and lift your middle finger
• Keep your palm and the rest of your fingers flat
• Repeat these steps for your ring and pinky fingers
• Do ten repetitions for each finger

Thumb Abduction – strengthen your thumb

• Hold your hands out in front of your body
• Twist your hands so your palms face each other
• Isolate your thumbs and extend them out toward the opposite hand
• Relax your thumbs by bringing them in line with your other fingers
• Repeat ten times

Thumb Flexion and Extension – strengthen your thumb

• Hold your hands out in front of your body
• Twist your hands so your palms face upward
• Isolate your thumbs and extend them out away from your palms
• Relax your thumbs by bringing them in line with your other fingers
• Repeat ten times

Thumb Opposition – strengthen your thumb

• Hold your hands in front of your body
• Twist your hands so your palms face upward
• Bring your thumb and pointer finger to touch, tip to tip
• Relax your thumb and pointer finger by placing them back in line with your palms
• Repeat this process with your middle finger, ring finger, and pinky finger
• Do ten repetitions for each finger

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Contact us today at www.michiganhandandwrist.com or call 248-596-0412.

Written by the digital marketing staff at Creative Programs & Systems: www.cpsmi.com.

It’s that time of year again and gardening is a great way to get physical activity while improving your surroundings. Unfortunately, many people are injured while using mechanical and non-mechanical gardening tools. Emergency rooms treat many outdoor garden enthusiasts due to tool-related accidents annually. Ensure you are using proper safety techniques to avoid paying a hospital visit.

Gloves: Wearing gloves will not only minimize blistering; they will also protect your skin from bacteria, fungi, fertilizers, pesticides, and such. Even the tiniest cuts can develop into a significant problem if left untreated. Leather or thick rubber gloves also shield your hands from poison ivy, thorns, insect bites, and skin irritants. Not to mention, gloves prevent fingernail damage and keep your hands sparkly clean.

Repetition: It’s best to avoid repetition that your hands or wrists aren’t used to such as digging, raking, trimming, pruning, or planting. Skin, tendon, and nerve irritation can occur, along with blistering. To minimize pain or other issues, rotate your tasks every 15 minutes with a small rest between them to ensure the same muscle is not repeatedly being exercised.

Tools: Tools are made for a reason! Utilize them, rather than your hands, for digging. Sharp objects or other debris can poke through deep soil and cut your hands. Remove objects from your work area before beginning to avoid damage to your hands or tools. Use the correct instrument based on the job you are trying to accomplish. Purchase brands with safety locks and ergonomic handles when possible. Unplug and disconnect equipment when not in use and remember to keep sharp items away from children.

Posture: Relative to your entire body position, ensure your wrist is at an angle that is adequate for using hand tools. When the wrist is in a relaxed or neutral position, grip strength is at its maximum. When the wrist is bent, grip strength can be reduced significantly.

If you experience severe injury, visit the emergency room as soon as possible. Remember to enjoy gardening by using your hands with care and with the assistance of proper tools.

Are you experiencing hand or wrist pain from gardening?

 Contact the experts at MI Hand & Wrist today for remediation.

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Contact us today at www.michiganhandandwrist.com or call 248-596-0412.

Written by the digital marketing staff at Creative Programs & Systems: www.cpsmi.com.

With the transition to home offices, hand therapists are witnessing an increase in clients with arm, shoulder, and neck pain. Whether musculoskeletal or nerve in origin, people are working from their laptops, tablets, or cell phones. The daily breaks those people were accustomed to, such as a lunch break, interacting with coworkers in the office, stepping away from the desk, walking to-and-from a car, etc., are nonexistent while working from home. We are moving less and hunching over our electronics in home dining rooms or coffee tables to cope with the pandemic. These positions put stress on the upper extremities.

Here are a few tips and tricks to help minimize your chances of experiencing hand, wrist, shoulder, arm, and neck pain.

External Keyboard
Purchase an external keyboard to place on your lap or a desk with a keyboard-roll out tray. Since external keyboards can be moved, this gives your arms a change in position. Muscles can rest and aren’t necessarily in one position. If you experience numbness in the small and ring fingers, it’s recommended that you straighten your elbows while typing. It’s essential to have your wrists below your elbows while typing to avoid pain or future issues.

Raise Your Laptop
Neck pain and headaches can come from a tilted head forward and downward to view a screen. This position also puts tension on the nerves and muscles in your neck, shoulder, and upper back. To avoid this, set your laptop on a stack of big books to raise your laptop to eye level.

Body Position
Are you sitting slumped on your tailbone, leaning forward? Scoot back, so you sit directly on your sit bones and balance your trunk over your hips. This posture aligns the spine and allows muscles to work more efficiently. Ensure your forearms aren’t resting at an angle and hanging over the edge of your desk. If they are, pull your laptop closer to the edge of the desk and move your chair back, so your forearms aren’t touching the desk. This simple gesture relieves unnecessary pressure on your arms while typing.  Relax your shoulders and allow them to glide down if they are elevated and forward or off-balance. Raise your breastbone to open the chest. A computer camera can sometimes be helpful to determine your best posture.

Move More
When we sit in static positions, our bodies become stiff. Stretch your arms, extend your elbows, wrists, and fingers, and roll your neck and shoulders every 20 to 30 minutes. Stand up, jump around, dance, or do some squats. If you lose track of time while working, set a timer to remind yourself to keep moving.

Breathe Better
While under intense work patterns, people tend to take shallow, quick, incomplete breaths. The absence of deep breathing causes us to feel anxious, stiff, and distracted. Pay attention to your breath and take slower, more deep, complete breaths. Breathe in through the nose and pull a steady stream of air through to your stomach and allow the breath to relax before exhaling.

Set Reasonable Expectations
In our frantic world, working in a different environment and taking care of children during your workday can create chaos. Set reasonable expectations and take frequent movement and hydration breaks. Be kind to yourself; practice self-care. Your work is important, but taking care of yourself allows you to perform better in every aspect.

If you are having arm, shoulder, or neck pain and need assistance, contact the specialists at Michigan Hand & Wrist today.

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Contact us today at www.michiganhandandwrist.com or call 248-596-0412.

Written by the digital marketing staff at Creative Programs & Systems: www.cpsmi.com.

A common question doctors and physical therapists often hear from patients is whether to use hot or cold therapy on an injury. Both are inexpensive and extremely effective modalities that can assist in healing and speeding up recovery.

Hot Treatments
Heat can come in the form of heated packs, warm compresses, hot baths, or other forms of hydrotherapy. These hot therapies warm up the skin and tissue, which stimulates blood flow in the affected area. Increased blood flow improves range of motion and flexibility by delivering oxygen and nutrients to the muscles and joints. By reducing tension, muscles can relax, which helps to relieve pain. Gentle stretching and other anaerobic exercises performed at home can also increase the treatment’s effectiveness. People beginning physical or occupational therapy sessions typically benefit most from hot treatments.

Cold Treatments
Ice packs, gel packs, cold wraps, cold baths, or other forms of hydrotherapy are all viable options for cold therapy. By cooling the skin and soft tissues, inflammation is reduced, slowing down blood flow and preventing swelling in the affected area. Following exercise or therapy, cold treatments are particularly effective. People who suffer from sprains, strains, fractures, or other injuries generally benefit most from cold therapy. Also, cold treatments are useful for reducing arthritis swelling.

While both treatments are beneficial in certain instances, it is imperative to mind the following safety tips before applying either therapy.

1. Never place either treatment directly on the skin. Always use a thin towel or cloth between the hot or cold application and your skin to act as a barrier.
2. Always treat the affected area for 15 minutes or less. Remove the application and let your skin normalize to room temperature (about 10 minutes) before re-applying the treatment. Never fall asleep or leave either hot or cold treatment on your skin for a prolonged period.
3. Check the temperature before applying it to your skin. Hot treatments should not be scalding, and cold should be barely uncomfortable but not unbearable.
4.  While undergoing treatment, check your skin every five minutes to ensure there is no excessive redness, swelling, burning, freezing, or overall inadequate sensations.

For more information about hot or cold therapy or to speak with someone who can advise whether either treatment would be right for you, call the specialists at MI Hand & Wrist today.

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Contact us today at www.michiganhandandwrist.com or call 248-596-0412.

Written by the digital marketing staff at Creative Programs & Systems: www.cpsmi.com.

Chilly weather means the start of winter sports for many athletes. While most people generally associate sports injuries with warmer months, realistically, they can happen any time. It is essential to understand what to do if you find yourself in a situation that might result in bodily harm.

Sledding
For many of us, this pastime seems harmless; however, the dangers of sledding are linked to running into objects at high speeds or falling off the sled. Concussions and broken bones are common results of these accidents.

• Wear a helmet
• Ensure your path is totally clear
• Face forward in a seated position; do not glide down the hill head-first
• Sled during the day or in well-lit areas at night
• For extra protection and warmth, pile on layers of clothing

Skiing & Snowboarding
Zipping down a hill at lightning-fast speeds with little to no protection can be an accident waiting to happen. Many body parts are at risk of injury while skiing or snowboarding.

• Learn the proper form and technique before you take to the slopes
• Fit your gear adequately and wear a helmet
• Choose ski runs that are appropriate for your ability
• Stay hydrated and take frequent breaks if you are tired
• Stretch before hitting the slopes
• Avoid using your arms to break your fall

Ice Skating
Enjoyed by figure skaters and hobbyists alike, ankle sprains, fractures, wrist and hand injuries, along with ACL tears are frequently found on the rink.

• Ensure your skates fit properly
• Stretch before skirting across the ice
• Pay attention to your balance and maintain correct posture
• Avoid performing tricks unless you have been adequately trained
• Watch for ice chips, cracks, and other hazards
• Protect your hands and wrists by keeping them near your body when falling
• Wear a helmet as a learning beginner

Ice Hockey
This sport often involves collisions with other players, pucks, sticks, boards, plexiglass, and more. Injuries resulting from ice hockey include sprains, tears, strains, fractures, dislocations, concussions, muscle pulls, broken teeth, spine injuries, and muscle pulls. The list of damages done to your body can be extensive, so it is imperative to take the proper precautions.

• Wear all protective equipment, making sure none of it is damaged
• Master basic ice skating skills (forward, backward, quick stop, etc.)
• Stretch and warm up before play
• Stay hydrated and ensure you are in good physical condition
• Know where to look: understand the rules of ice hockey
• Treat injuries as soon as possible
• Before a collision, avoid leading with your head or arms

Winter sports injuries can be preventable despite being fairly common. Follow safety guidelines to prevent getting hurt while still having fun.

If your hands or wrists have been injured during a sporting event, contact the specialists at MI Hand & Wrist today for a full evaluation and treatment plan.

Michigan Hand & Wrist was founded in 2001 with the mission to provide the highest-quality care for patients seeking surgical or non-surgical hand or upper extremity relief. Our goal is to exhaust all non-operative measures before discussing or moving on to surgical interventions. We offer on-site physical therapy from therapists committed to improving your quality of life. Our individualized treatments are modern, progressive, and exceptional. Contact us today at www.michiganhandandwrist.com or call 248-596-0412.

Written by the digital marketing staff at Creative Programs & Systems: www.cpsmi.com.