Sore, stiff hands can quietly start interfering with everyday life. Opening jars becomes frustrating. Writing feels harder. Typing, cooking, gardening or knitting might leave your hands aching.
Hand osteoarthritis is common, especially as we get older. While it’s a long-term condition, that doesn’t mean you’re stuck with worsening pain or losing function. With the right approach, you can ease discomfort, improve strength and keep doing the things that matter to you.
What’s Actually Happening in Your Hands?
Osteoarthritis causes changes inside the joint over time. The cushioning cartilage becomes thinner, joints can feel less smooth, and the surrounding muscles may weaken. The thumb joint (especially at the base) and the small finger joints are often the most affected.
You might notice:
- Pain or aching
- Morning stiffness
- Swelling or tenderness
- Reduced grip strength
- Difficulty with everyday tasks
An important thing to know? The level of pain you feel doesn’t always match what an X-ray shows. More damage doesn’t automatically mean more pain. That’s why focusing on function and strength is so important.
Understanding Pain (and Not Being Afraid of It)
Pain with hand osteoarthritis isn’t just about “damage.” It’s influenced by joint sensitivity, muscle support, how you move, and even how confident you feel using your hands.
Pain does not always mean you’re harming your joints. Avoiding movement completely can actually lead to more stiffness and weakness. The goal isn’t to stop using your hands, but to use them wisely and build strength around them.
Exercise: The Foundation of Stronger Hands
Targeted hand exercises are one of the most effective ways to manage hand osteoarthritis.
A well-designed program can:
- Improve joint movement
- Build support around the joints
- Strengthen grip and pinch
- Make everyday tasks easier
Exercises should be tailored to you and progressed gradually. A small amount of discomfort during exercise is okay. What we want to avoid is a big flare-up that lasts for days.
Consistency beats intensity every time.
Practical Ways to Reduce Strain
Small changes in how you use your hands can make a big difference:
- Use a whole-hand grip instead of pinching tightly where possible
- Increase handle sizes on tools and kitchen utensils
- Use two hands for heavier tasks
- Avoid holding one position for too long
- Take short movement breaks
- Plan tougher tasks for times of day when your hands feel their best
- These tweaks reduce stress on sensitive joints without making you stop doing what you enjoy.
Splints and Flare-Ups
Sometimes, especially if the base of your thumb is sore, a supportive splint can help, particularly during flare-ups or heavier tasks. Splints work best when used strategically rather than all day, every day.
Flare-ups are normal. They don’t mean things are getting worse.
When they happen:
- Ease back temporarily on aggravating tasks
- Keep gentle movement going
- Use heat or cold if helpful
- Gradually build back up
The key is calming things down without stopping movement altogether.
When Should You Get Help?
If sore, stiff or weak hands are affecting your confidence, work tasks, hobbies, or independence, it’s worth getting support.
Early guidance can:
- Prevent unnecessary loss of strength
- Improve how you use your hands
- Build confidence
- Reduce flare-ups
You don’t have to wait until things feel “bad enough.”
Hand osteoarthritis is common, but giving things up doesn’t have to be.
With the right mix of education, movement, strength and smart strategies, your hands can feel stronger, more capable and more reliable.
If sore hands are getting in the way of your daily life, we’re here to help. Our 4-week hand physio program has been carefully designed to fast track you back to being in control of your hands so you can do what you love and set you up to support your hand long term.
Book here to start your program! And if you want a preview of the things you might do, watch the YouTube short here
