How to Reduce Hand Pain or Tingling
Hand pain and tingling are often caused by carpal-tunnel syndrome. The carpal tunnel is a small opening between wrist bones that protects the median nerve that affects nine tendons in your hand. Pressure on this nerve due to tendon inflammation can cause pain, tingling, numbness and weakness in your hand. Treatment for carpal-tunnel syndrome is similar to that of arthritis and tendinitis and usually includes rest, immobilization, ice, heat, medication and exercise.
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Things You'll Need
- Wrist splint or brace
- Ibuprofen (Motrin, Advil) or naproxen (Aleve)
- Ice
- Ice pack or large bowl of water
- Heating pad
Instructions
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Reducing Your Hand Pain and Tingling
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Rest your hand and wrist for a few days. Wear a wrist splint or brace during this time to limit movement, even while you sleep.
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2
Take two ibuprofen or naproxen every four to six hours. Continue taking either anti-inflammatory medication until your symptoms are gone.
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3
Ice your hand and wrist with an ice pack or bowl of ice water for 15 to 20 minutes. Repeat ice therapy every three or four hours until the initial inflammation, swelling and pain have subsided.
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4
Use a heating pad on your hand for 15 to 20 minutes several times per day after your inflammation is under control. Either before or after each heat treatment, massage your wrist and lower palm gently for five minutes.
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5
Perform wrist exercises. Extend both hands out in front of you, keeping both arms straight. With your fingers together and fully extended, stretch your hand back and hold that position for five seconds. Straighten both wrists and let your fingers relax for five seconds. Next, make a tight fist with both hands and extend them forward. With both fists touching at the thumbs, slowly bend your fists down and flex your forearms. Hold that position for five seconds. Straighten and uncurl your fingers, hold them out in front of you, and relax your fingers for five seconds.
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Tips & Warnings
Make sure to ice your wrist and hand within 48 to 72 hours of the onset of pain and tingling sensations. Ice causes vasoconstriction (narrowing of blood vessels), which will minimize your wrist-tendon inflammation by limiting the flow of blood and lymph fluid to the area. Once your initial inflammation goes down, you can use heat to increase blood flow. Blood will carry oxygen and nutrients, such as vitamins A and C, to your injury, which are necessary for healing. Both massage and stretching exercises can also promote blood flow. Massage will help relax the nerves and tendons. Exercise will keep your hand and wrist flexibility and add more stability to your wrist joint. (See resources 1 and 2 below for more illustrations and more exercises.)
Never attempt any exercises until the initial inflammation and pain are under control. Exercising too soon can exacerbate your condition. See your doctor if your pain persists for more than a few days.
