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painstiffnessweaknessPhases: 1, 2, 3, 4

Arthritis of the hand

Joint pain, stiffness, swelling, and reduced pinch. Arthritis programs need a 'flare mode' for swollen days.

Assistive gear (education)

Curated recovery marketplace ideas — not medical advice. Confirm fit with your clinician before buying or changing splints/tools.

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Common problems

  • Joint pain
  • Stiffness
  • Swelling
  • Reduced pinch
  • Morning stiffness
  • Flare-ups

Main goals

  • Maintain range of motion
  • Reduce stiffness
  • Strengthen gently
  • Protect painful joints during tasks

Avoid / get clearance for

  • Heavy gripping during flare
  • Forcing painful pinch positions
Principle

“A routine that's perfect on a good day can be too much during a swollen, hot, painful flare.”

Phase ladder for this condition

Stay in a phase until symptoms are calm and stable. Then progress one variable at a time. Open the universal phase guide for full context on each phase.

  1. 1

    Early motion & swelling control

    Keep tissue moving without stressing healing structures.

    5–10 min/session × 3–5/day; low intensity; smooth movement; no forcing end range.

  2. 2

    Active range of motion & tendon gliding

    Restore normal joint motion and tendon sliding.

    10–15 min × 3/day; hold gentle end-ranges 3–10s; track fist closure & finger straightening.

  3. 3

    Light strengthening

    Rebuild grip, pinch, wrist, and endurance without irritating tissue.

    1–3 sets × 8–15 reps; 2–4 days/week; increase only when symptoms stay calm 24h.

  4. 4

    Dexterity & coordination

    Make the hand useful in real life again.

    5–15 min daily; short and precise; stop before fatigue causes sloppy movement.

Recommended exercises

Reel Mode

Swipe vertically through short looping clips in this regimen's order — fast to browse, still education only.

Open Reel Mode

Tap any to start a guided session. Stop rules and contraindications are listed on each exercise page.

Suggested regimens

Arthritis-friendly home kit

Best for: Osteoarthritis • Morning stiffness • Painful pinch • Stable inflammatory symptoms

Warm water Soft towel Soft putty Built-up handle jar Rubber band Cards or coins

Daily joint nutrition routine

Daily

Wide table: scroll horizontally on small screens if columns are clipped.

Daily joint nutrition routine: drills and doses for Arthritis-friendly home kit
DrillDose
Warm water3–5 minutes
Gentle fist10 reps
Finger lifts5 reps each
Thumb touches5 rounds
Finger walks1–2 minutes

Strength on stable days

2–3 days per week

Wide table: scroll horizontally on small screens if columns are clipped.

Strength on stable days: drills and doses for Arthritis-friendly home kit
DrillDose
Soft putty gentle squeeze1–2 sets × 8
Key pinch into soft putty1 set × 8
Rubber band opens1–2 sets × 10

Flare mode

As needed

Wide table: scroll horizontally on small screens if columns are clipped.

Flare mode: drills and doses for Arthritis-friendly home kit
DrillDose
Mobility onlyShort sessions
Heat or rest if helpful5–10 minutes
Progression: Arthritic joints tolerate controlled motion better than compression-heavy force.

Traffic-light progression rules

Use after every session — especially the next morning. The hand's response to today is the input for tomorrow's dose.

Green light — progress slightly

Signals

  • Pain stays 0–3 / 10
  • Swelling does not increase
  • Motion improves or stays stable
  • Symptoms settle within a few hours
  • Next morning is not worse

Actions

  • Add 1–2 reps
  • Add 1 set
  • Add 1 daily session
  • Move to slightly firmer putty
  • Add a more complex task
  • Extend typing or work intervals
Yellow light — hold or reduce

Signals

  • Pain reaches 4–5 / 10
  • Hand feels more swollen afterward
  • Tingling increases but settles quickly
  • Motion is worse later that day

Actions

  • Reduce resistance
  • Reduce reps
  • Shorten the session
  • Add a rest day
  • Return to mobility-only routine
Red light — stop and seek professional guidance

Signals

  • Pain is sharp or escalating
  • Numbness worsens and persists
  • Fingers become cold, blue, pale, or very swollen
  • Wound opens or drains
  • Sudden pop or loss of motion
  • Finger locks repeatedly and painfully
  • New deformity appears

Actions

  • Stop the routine
  • Contact your clinician or seek urgent care
  • Document what changed and when

Track these every few days

  • Which joints are swollen?
  • Morning stiffness duration?
  • Pain before and after routine?
  • Which tasks trigger flare?

Ready to try a gentle session?

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