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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.

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

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
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
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
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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