®Making a fist and opening the hand
Gently straighten your fingers fully, then slowly make a fist. You do not need to squeeze; the aim is to move the finger joints through their full range.
5–10 reps, 2–3 times a dayOver 50When it is more common
30 minutesMorning stiffness usually lasts less than this; if it lasts longer, it may suggest another type of arthritis
5 minutesRecommended time to warm your hand before exercising
Half a pointAverage reduction in pain on a 0–10 scale with exercise: a small but safe benefit
Symptoms
- Joint pain that gets worse with activity, and short-lived morning stiffness.
- Hard, knobbly swellings on the finger joints (Heberden’s and Bouchard’s nodes).
- Swelling and tenderness at the base of the thumb, sometimes a small “step” in the bone.
- Difficulty gripping, pinching and picking up small objects; pain that gets worse if knocked.
What causes it?
- Over time, the joint surfaces become damaged and no longer move as smoothly.
- Age, sex, previous joint injuries and differences in joint shape increase the risk.
- The joints most often affected are those nearest the fingertips, the middle finger joints and the base of the thumb.
What helps?
1
Keep moving
As it is a long-term condition, keeping your hand’s movement and strength is important; move regularly without putting undue strain on the joints.
2
Heat and cold
If your hands are stiff or aching, use warm water or a hot water bottle; if a joint is swollen and hot, you can use cold.
3
Take breaks
You can reduce the load by taking short breaks during long hand tasks such as knitting, computer work or gardening.
4
Support for the thumb
Mainly for base-of-thumb problems, or deformity causing pain and loss of function, referral to a hand therapist can be helpful.
Exercises at home
Six exercises to free up the hands
Before you start, warm your hand for a few minutes with warm water or a hot water bottle. Do the movements slowly within a pain-free range; if swelling or pain in the finger joints increases, do less.
Touching the fingertips with the thumb
Touch the tip of your thumb to the tip of each finger in turn, then open your hand and stretch your thumb out as far as you can. The movement should come from the base of the thumb near the wrist.
5–10 rounds, 2–3 times a dayStretching the thumb web
Warm your hand first. With your other hand, gently massage the muscle between your thumb and index finger; if you can, move your thumb away from your index finger at the same time.
30 seconds, 2–3 timesGently squeezing a ball
Hold a tennis ball or a soft ball lightly with your thumb and fingers. Squeeze gently, then relax. If the pain increases, choose a softer object.
10 reps, 1–2 times a dayMoving the wrist up and down
Rest your forearm on a table with your hand over the edge. Lift your wrist as far as is comfortable, then lower it.
10 reps, 2–3 times a dayForearm rotation
Rest your forearm on a table. Slowly turn your palm to face up, then down.
10 reps, 2–3 times a dayFrequently asked questions
What are the hard lumps on my fingers?
Hard, knobbly swellings on the joints nearest the fingertips are called Heberden’s nodes, and those on the middle joints Bouchard’s nodes. They are typical signs of hand osteoarthritis.
Does exercise really work?
According to a Cochrane review, exercise slightly improves hand pain, function and finger stiffness, with an average reduction in pain of half a point on a 0–10 scale. The effect is small and the quality of the evidence is low, but side effects are few and mild. Done regularly, it is a safe way to keep your hands moving.
Heat or cold?
Heat is recommended if your hands are stiff or aching, and cold if a joint is swollen or hot. Warming your hand for a few minutes in warm water or with a hot water bottle before exercising can make movement easier.
How is it different from inflammatory arthritis?
In hand osteoarthritis, pain usually gets worse with activity and morning stiffness lasts no more than half an hour; at 45 or over, this picture is often enough to make the diagnosis without tests. Soft, warm, puffy swelling of the joints, on the other hand, suggests an inflammatory arthritis such as rheumatoid arthritis and needs assessment by a rheumatologist.
For another cause of pain at the base of the thumb, you can look at the De Quervain’s guide, and for inflammatory joint disease, the rheumatoid arthritis guide.
When should you see a doctor?
- If a hand joint has soft, puffy, warm swelling (it could be an inflammatory arthritis)
- If morning stiffness lasts longer than half an hour
- If pain and deformity clearly limit how you use your hand
- If your symptoms have become unmanageable despite your own measures
Sources
- NHS Dumfries & Galloway, Right Decisions. Hand osteoarthritis. Last reviewed 12 December 2025.
- St George’s University Hospitals NHS Foundation Trust. Exercises and strengthening for thumb osteoarthritis. May 2025.
- Østerås N, Kjeken I, Smedslund G, et al. Exercise for hand osteoarthritis. Cochrane Database of Systematic Reviews. 2017;(1):CD010388.