Three exercises for hand and finger pain that’s not caused by arthritis

Pain in Hands and Fingers Not Arthritis

Arthritis is a common cause of pain in the hands and fingers, but it’s not the only issue that can cause such pain. Issues such as muscle strains, ligament sprains or carpal tunnel syndrome can also lead to hand and finger pain.

This wealth of causes is one reason why so many people develop hand pain. One study found that nearly 15% of the people surveyed had hand pain, aching or stiffness, and only about 36% of the people reporting these symptoms had been diagnosed with hand arthritis.

Physical therapists can help you treat hand and finger pain that’s not caused by arthritis. One technique that they can use to address your pain is therapeutic exercises, and here are some of the exercises that your therapist may recommend: 


1.  Tabletop finger stretch

Purpose: This stretch is intended to stretch the soft tissue in your hand and fingers that is painful and not affected by arthritis. 

How to do the tabletop finger stretch:

  • Place your hand palm-down on a tabletop or other flat surface. 
  • Slowly straighten your fingers as much as you can while keeping them on the surface. This should cause you to feel a stretch in your fingers and hand. 
  • Hold this position for at least 30 seconds. 
  • Let your fingers relax and rest for a few seconds. 
  • Repeat this stretch until you’ve done it three to four times with each hand. 


2.  Claw stretch

Purpose: The claw stretch is often used to improve hand and finger range of motion, which can reduce pain that is or is not caused by arthritis. 

How to do the claw stretch: 

  • Hold your hand out in front of you so that your palm is facing toward you. 
  • Slowly bend your fingertips inward as far as you can. Your goal should be to touch the base of your fingers with your finger tips. 
  • Hold this position for 20 to 30 seconds. 
  • Straighten your fingers. 
  • Switch hands and repeat the stretch. 
  • Continue to perform the stretch until you’ve done three to four repetitions with each hand.


3.  Finger lifts

Purpose: This exercise can help improve hand and finger range of motion and flexibility and reduce pain that’s not caused by arthritis. 

How to do the finger lift exercise:

  • Place your hand on a table op so that your palm is flat. 
  • Slowly lift your pointer finger off the table.
  • Stop when you’ve lifted it as high as you can without lifting your palm off the table.
  • Slowly lower your pointer finger back to the table. 
  • Repeat with all remaining fingers. 
  • Repeat this exercise eight to 10 times with the fingers of each hand. 

Excel PT offers additional treatment options for hand and finger pain

You don’t have to rely on exercises alone to treat hand and finger pain that’s not caused by arthritis. Our specialists at Excel Sports & Physical Therapy can help you find many ways to treat your pain. We’ll start with a free screening of your hand to determine the cause of your pain. Then, our physical therapists can construct a therapy plan designed to fit your unique needs and reduce your pain. Additionally, you can work with our team right in your own home thanks to the virtual therapy and at-home care services we offer. 

Contact our team today for more information about how we can treat hand and finger pain or to schedule an initial appointment.