What causes muscle soreness after exercise. How can you differentiate between acute and delayed onset muscle soreness. What are the most effective methods for relieving sore muscles after a workout. How long does it typically take for muscle soreness to subside. Why is proper recovery important for muscle growth and injury prevention.

Understanding the Physiology of Muscle Soreness

Muscle soreness is a common experience for many fitness enthusiasts and athletes. It’s essential to understand the underlying mechanisms to effectively manage and alleviate this discomfort. There are two primary types of muscle soreness: acute and delayed onset muscle soreness (DOMS).

Acute Muscle Soreness

Acute muscle soreness occurs during or immediately after exercise. Is it normal to experience pain during a workout? While some discomfort is expected, especially during intense sessions, acute pain can be a warning sign. This type of soreness often results from exercises that are too intense or performed with poor form. It’s crucial to listen to your body and stop the activity if you experience acute pain, as continuing may lead to muscle or joint damage.

Delayed Onset Muscle Soreness (DOMS)

DOMS is the more common type of muscle soreness that many people associate with post-workout discomfort. When does DOMS typically set in? This type of soreness usually begins 12 to 24 hours after exercise and can peak around 24 to 72 hours post-workout. DOMS is a result of microscopic muscle fiber damage that occurs during exercise, particularly when engaging in new or more intense activities.

While DOMS can be uncomfortable, it’s generally considered a normal part of the muscle-building process. As these tiny muscle tears heal, the muscle fibers become stronger and more resilient, leading to improved strength and endurance over time. However, it’s important to allow adequate recovery time to prevent overtraining and potential injury.

The Science Behind Muscle Recovery and Growth

Understanding the biological processes underlying muscle recovery can help you appreciate the importance of proper post-workout care. When you exercise, especially with resistance training, you create microscopic tears in your muscle fibers. This process, known as muscle hypertrophy, is the foundation of muscle growth.

How does muscle hypertrophy work? As your body repairs these tiny tears, it adapts by building the muscle fibers back stronger and larger than before. This adaptation is what leads to increased muscle mass and strength over time. However, this process requires adequate rest and nutrition to be effective.

The recovery period is crucial for muscle growth. During this time, your body increases protein synthesis, which is essential for repairing and building muscle tissue. Additionally, hormones like testosterone and growth hormone play significant roles in muscle recovery and growth. Proper sleep, nutrition, and stress management can all positively influence these hormonal responses, enhancing your body’s ability to recover and grow stronger.

Effective Strategies for Alleviating Muscle Soreness

While muscle soreness is a natural part of the fitness journey, there are several strategies you can employ to minimize discomfort and promote faster recovery. Here are some evidence-based methods to help alleviate muscle soreness:

1. Cold Therapy

Applying cold to sore muscles can help reduce inflammation and numb pain. How can you effectively use cold therapy? One method is to apply a cold wrap or ice pack to the affected area immediately after exercise or within 24 hours. A 2015 study published in the Journal of Strength and Conditioning Research found that using ThermaCare cold wraps helped reduce post-exercise pain.

For a more targeted approach, try the following technique:

1. Freeze water in a paper cup
2. Remove the paper once frozen
3. Gently massage the sore muscle with the ice for 5-10 minutes

This method combines the benefits of cold therapy with gentle massage, potentially enhancing its effectiveness.

2. Foam Rolling

Foam rolling, also known as self-myofascial release, is a popular technique for alleviating muscle tightness and soreness. How does foam rolling work? By applying pressure to specific points on your body, you can help release tension in your muscles and fascia (the connective tissue surrounding muscles).

A 2020 study published in the Journal of Athletic Training found that post-exercise foam rolling can decrease muscle pain and improve muscle strength recovery. To get the most benefit, incorporate foam rolling into your regular post-workout routine, focusing on the muscle groups you’ve worked during your session.

3. Active Recovery

While rest is important, light activity can also aid in recovery. What types of activities are best for active recovery? Low-intensity exercises like walking, swimming, or yoga can help increase blood flow to sore muscles, potentially speeding up the recovery process. These activities should be gentle enough not to cause additional stress to your muscles while still promoting circulation and flexibility.

The Role of Nutrition in Muscle Recovery

Proper nutrition plays a crucial role in muscle recovery and growth. What nutrients are most important for muscle recovery? Here are some key nutritional factors to consider:

Protein

Protein is essential for muscle repair and growth. How much protein do you need for optimal recovery? The American College of Sports Medicine recommends consuming 1.2 to 2.0 grams of protein per kilogram of body weight daily for athletes and active individuals. Spreading your protein intake throughout the day, including a serving within 30 minutes post-workout, can help support muscle recovery.

Carbohydrates

Carbohydrates are crucial for replenishing glycogen stores depleted during exercise. Consuming carbohydrates along with protein post-workout can enhance muscle glycogen resynthesis and promote a more anabolic (muscle-building) environment.

Hydration

Proper hydration is vital for muscle recovery. Dehydration can exacerbate muscle soreness and impair performance. How much water should you drink? While individual needs vary, a general guideline is to drink at least 16-20 ounces of water for every pound of body weight lost during exercise.

Anti-inflammatory Foods

Incorporating anti-inflammatory foods into your diet may help reduce muscle soreness. Foods rich in omega-3 fatty acids (such as fatty fish, walnuts, and flaxseeds) and antioxidants (like berries, leafy greens, and tart cherry juice) have shown potential in reducing exercise-induced inflammation and muscle damage.

The Importance of Sleep in Muscle Recovery

Sleep is a critical, often underappreciated component of muscle recovery and overall fitness. During sleep, your body releases growth hormone, which is essential for tissue repair and muscle growth. How much sleep do you need for optimal recovery? Most adults should aim for 7-9 hours of quality sleep per night, with athletes potentially benefiting from even more.

Poor sleep can negatively impact muscle recovery in several ways:

• Decreased protein synthesis
• Increased cortisol (stress hormone) levels
• Impaired glucose metabolism
• Reduced growth hormone secretion

To improve your sleep quality and support muscle recovery, consider the following tips:

1. Stick to a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Avoid screens for at least an hour before bed
4. Keep your bedroom cool, dark, and quiet
5. Limit caffeine and alcohol intake, especially in the evening

Understanding the Limits: When Soreness Becomes a Concern

While some degree of muscle soreness is normal and even beneficial for muscle growth, it’s important to recognize when soreness might indicate a more serious issue. How can you tell if your muscle soreness is cause for concern?

Here are some signs that your muscle soreness may be more than just typical DOMS:

• Severe pain that interferes with daily activities
• Swelling or redness in the affected area
• Pain that persists for more than 5-7 days
• Muscle weakness that doesn’t improve with rest
• Dark or cola-colored urine (which may indicate rhabdomyolysis, a serious condition involving muscle breakdown)

If you experience any of these symptoms, it’s important to consult with a healthcare professional. They can help determine if your soreness is within normal limits or if it requires medical attention.

Implementing a Balanced Approach to Fitness and Recovery

Achieving your fitness goals while minimizing excessive muscle soreness requires a balanced approach. How can you structure your fitness routine to optimize performance and recovery? Consider the following strategies:

Progressive Overload

Gradually increasing the intensity, frequency, or duration of your workouts allows your muscles to adapt over time, potentially reducing the severity of DOMS. This approach, known as progressive overload, is key to continual improvement without overwhelming your body.

Periodization

Incorporating periodization into your training plan involves systematically varying your workout intensity and focus. This can help prevent overtraining and allow for adequate recovery periods. A typical periodization cycle might include phases of high-intensity training followed by lower-intensity recovery periods.

Cross-Training

Engaging in a variety of exercise types can help distribute stress across different muscle groups, potentially reducing the risk of overuse injuries and excessive soreness in any one area. For example, if you’re primarily a runner, incorporating strength training and yoga can complement your routine and support overall fitness.

Listening to Your Body

Perhaps the most crucial aspect of balancing fitness and recovery is learning to listen to your body. Are you feeling excessively fatigued or sore? It might be time to incorporate an extra rest day or engage in active recovery. On the other hand, if you’re feeling energized and recovered, you might be ready to push yourself a bit harder in your next workout.

Remember, fitness is a journey, not a destination. By implementing these strategies and paying attention to your body’s signals, you can create a sustainable approach to exercise that allows for continuous progress while minimizing the risk of injury or burnout.

How to Get Rid of Sore Muscles, and Why Muscles Get Sore

How to Get Rid of Sore Muscles, and Why Muscles Get Sore

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It’s important to give sore muscles time to recover after working out.

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• To get rid of sore muscles, you should rest and ice the muscles, try foam rolling, and make sure to drink lots of water. 
• Delayed onset muscle soreness is a part of building muscle — when you work out, small muscle tears occur, resulting in next-day soreness — and once you let those muscles recover, they end up stronger.
• Acute muscle soreness occurs during exercise that is too intense or performed with poor form, and this is not helpful to your muscles and can cause injury.  
• This article was medically reviewed by Boleslav Kosharskyy, MD, a pain management specialist at Pain Physicians NY. 
• This article is part of Insider’s guide for How to Build Muscle. 

Sore muscles can occur any time you exercise in a new way that your body isn’t used to, or when you increase the intensity of your usual workouts.

Here’s what you need to know about why your muscles feel sore and how to relieve soreness. 

Why do muscles get sore? 

There are two types of muscle soreness: acute and delayed onset. 

Acute muscle soreness happens during the activity — say if the exercise is too intense or you’re using bad form — and is an indication you should stop immediately because it could lead to muscle or joint damage, according to the American College of Sports Medicine (ACSM).

Delayed onset muscle soreness (DOMS), on the other hand, sets in about 12 to 24 hours after exercise. It’s why you feel so sore the morning after a workout. These sore muscles usually last one to three days, though it can take up to 10 days for soreness to resolve completely. And while DOMS may hurt, it can be helpful for muscle repair. 

As you’re working out, your muscle fibers may tear slightly. Those tiny muscle tears lead to hypertrophy, which means the muscle cells get bigger, says Julia Iafrate, DO, an assistant professor of rehabilitation and regenerative medicine at Columbia University Medical Center. Once you let the muscle fibers recover, the muscle ends up stronger than it was before. 

Just make sure you don’t work out those muscles before they’re done healing — trying to perform intense exercise on sore muscles can result in further pain or even injury. 

How to get rid of sore muscles 

While there’s no way to speed up the body’s muscle repair process, you can treat or reduce the symptoms of soreness in a few ways: 

• Applying ice to the muscle. Applying a ThermaCare cold wrap to the muscle immediately after exercise or 24 hours later helped reduce pain, according to a 2015 study published in the Journal of Strength and Conditioning Research. Iafrate suggests combining cold therapy with massage: for example, she recommends freezing a Dixie cup of water, removing the paper cup once frozen, and massaging the muscle with the ice for five to 10 minutes.
• Foam rolling. This involves massaging a muscle on top of a foam roller in order to relieve muscle tightness. When it’s done post-exercise, it decreases muscle pain and improves muscle strength recovery, according to a 2020 study published in the Journal of Athletic Training. For best results, Iafrate recommends foam rolling after all of your usual workouts. 
• Resting the sore muscles. Iafrate recommends mixing up the muscle groups you work and giving sore muscles a chance to completely recover before exercising them again. “Light activity is totally fine — you just need to change up the muscle groups you’re working so you give the muscles time to rest a little bit and rehabilitate on their own and heal before they get stressed again,” Iafrate says.  
• Staying hydrated. According to a 2005 study published in Journal of Athletic Training that involved working out in 104-degree heat, dehydrated study participants reported nearly 7% higher pain scores in their quadriceps 24 and 48 hours post-exercise compared to study participants who stayed hydrated. And while you probably won’t be working out at such high temperatures, the downsides of dehydration carry over — if you want quicker muscle recovery, it’s important to drink lots of water. 
• Drinking coffee before the workout. A 2013 study published in the Journal of Strength and Conditioning Research found that ingesting 5 milligrams of caffeine per kilogram of body weight immediately before a workout led to less muscle soreness two and three days later. That’s the equivalent of about one to two 8-ounce cups of coffee for someone who is 150 pounds. Just make sure you don’t get too jittery from the caffeine — some trainers recommend green or black tea if coffee doesn’t sit right with you.  
• Trying acupuncture. A 2020 study published in the Journal of Bodywork and Movement Therapy found acupuncture after a workout can reduce acute muscle soreness by half and DOMS by one-third.

You may also be tempted to pop an anti-inflammatory medication — like Advil or Aleve — until the soreness subsides, but Iafrate warns this could delay muscle repair. 

“If the inflammation is too much to bear, then sure, take an Aleve, but it’s not something you want to do continuously,” she says. “You actually need that inflammation in order to heal.”

When to see your doctor for muscle soreness 

Run-of-the-mill soreness doesn’t warrant a doctor’s visit. “But there’s a fine line of what’s too much soreness,” Iafrate says. 

Soreness can feel achy, while a muscle strain, which is more serious, may be accompanied by swelling, bruising, and pain, according to Harvard Health. 

Iafrate says if your soreness lasts longer than a week, it could indicate something concerning. As long as you have a safe workout regimen, the risk is low for these conditions, but they may occur: 

• Ruptured muscle or tendon. Iafrate says that this will be accompanied by severe pain, out of proportion to what you’re accustomed to, and inability for the muscle to function. 
• Muscle contusion. This presents as a bruise, but it can cause deep tissue damage if it’s severe, according to the American Academy of Orthopaedic Surgeons. 

You’ll also want to take debilitating pain, swollen limbs, or darker-than-normal urine as a sign to seek medical attention, according to the ACSM. Iafrate suggests seeing a primary care physician or a sports medicine specialist if you’re concerned about muscle pain.

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6 Ways to Prevent Arm Soreness after a Vaccine

Whether you’re gearing up for a flu shot, a COVID-19 booster or any other immunization, there’s one thing you’re probably banking on — a sore arm. But did you know there are ways to prevent or limit arm soreness? Christopher Ketter, DO, UnityPoint Health, explains what you can do to keep that arm feeling top notch after a shot.

Why Does My Arm Hurt after a Shot?

Your arm will likely hurt after a vaccine, like the flu shot, for two primary reasons. One is because you got a needle put in your arm muscle (deltoid), and a small amount of fluid injected. That causes a local inflammatory response — swelling. 

“The injection is deposited in the muscle of the arm, due to there being less fat in this muscle than, say, the gluteus muscle (butt), which can capture the vaccine solution but not let it do its thing,” Dr. Ketter says.

The second, more complicated, reason your arm hurts is due to how your whole body responds to a vaccine. They’re designed to start an immune response, which naturally causes an inflammatory reaction in your body. As that happens, the body makes and delivers antibodies to the injection site. 

“It’s normal for some vaccines to hurt more than others. Overall, symptoms usually last less than a few days. If your pain lasts longer, or becomes more severe, contact your doctor,” Dr. Ketter says.

6 Ways to Reduce Arm Soreness from a Vaccine

• Relax. Flexing the arm during the injection can cause more damage and pain. And, if you’re nervous, you might be doing it without even knowing. Consider distracting yourself by looking away, closing your eyes or having something to watch during the injection. Deep breaths can also help you relax.
• Move, move, move. Moving your arm will help disperse the liquid (injectate) put in your muscle and, in turn, will help with muscle soreness. An easy exercise you can try to increase movement is a lateral deltoid raise. Place your hands (palms down) at your sides. Then, lift your arms straight out to the side until you get to shoulder level. After your vaccine, try doing three sets of 10 raises a few times throughout the day.
• Stretching. Try stretching your shoulder more than normal to help reduce inflammation. One good option is an across the chest stretch. To do it, put your sore arm across your chest. Place it in the crease of your opposite elbow and hold. 
• Ice. Icing in short intervals throughout the day can help reduce swelling, which will reduce soreness.
• Over-the-counter medication. Acetaminophen or Ibuprofen after your shot can help reduce inflammation and soreness. Since the vaccine is trying to stimulate an inflammatory and immune response, and these over-the-counter medications limit that, it’s best not to pre-treat for pain before your vaccine.
• Avoid Strenuous Exercise. Stick with lighter aerobic exercise and strength training immediately after any vaccines. High intensity activities can worsen the arm soreness.

Which Arm Should I Get a Shot in?

“The jury is out on this one. It comes down to preference and what you plan to do that day. Moving the arm helps reduce pain, so the dominate arm could be beneficial. But, if you’re doing a lot that day, you may want to consider the non-dominate arm, so the pain doesn’t hinder you,” Dr. Ketter says.

However, if you’re getting two vaccines at the same time (like the COVID-19 vaccine and the flu shot), you’ll have to get them in different arms. That’s standard protocol, so you can monitor any differences in how your arm responds.

“Overall, having a sore arm for a day or two is a small price to pay for avoiding a trip to the hospital, or worse. Talk to your doctor to make sure you’re caught up on all the age-appropriate vaccines,” Dr. Ketter says.

Get a Flu Vaccine

Pain in the arms: causes, consequences, methods of treatment

Pain in the arm is one of the most common complaints of patients who visit a neurologist or orthopedist. This symptom is not specific, as it can indicate the development of several diseases at once – arthritis, arthrosis, osteochondrosis, hernia, localized in the cervical or thoracic spine.

At the stage of diagnosis, the nature of the pain, which can be burning, aching or shooting, and the place of its localization are of great importance. In some cases, pain in the shoulders and upper limbs is only a consequence of problems with the back or neck, in others it indicates inflammation of the joints (in the elbows and wrists).

When should I see a doctor?

Practice shows that the vast majority of patients practice self-diagnosis, traditional medicine and uncontrolled use of painkillers. This approach always leads to one result: a neglected disease requires more serious, long-term and expensive treatment.

We strongly recommend that you see a specialist if you have at least one of the following symptoms:

• The pain persists for 3 days and is aggravated by any physical activity.
• The arm is swollen.
• Pain in the arm reduces its strength. Patients note the inability to perform the usual actions, stiffness of movements.

The sooner the diagnosis is made, the more effective the treatment will be. Our goal is to find and eliminate the cause, relieve a person from pain, and restore mobility.

What does arm pain indicate? The most common diseases

Does your arm hurt? There may be several reasons. In this article, we will talk about the most serious and common of them:

• Arthritis – inflammation of the joints and periarticular space.

The main symptoms are pain, swelling, deterioration of mobility, local hyperemia or hyperthermia, reaction to weather changes. Lack of treatment leads to joint deformity, changes in cartilage, ligaments and capsule. At the initial stage, arthritis affects the hands, feet, elbow and shoulder joints, then descends to the pelvis and knees. In the presence of several foci of inflammation, a diagnosis of polyarthritis is made. This pathology develops against the background of injuries, bruises and other damage to the ligamentous apparatus, infections, deficiency of bone or cartilage tissue, poor heredity, and disorders in the immune system. At risk are the elderly.

• Arthrosis – destruction of cartilage and joint capsule.

At risk are people over 45 years of age. Today, arthrosis occurs in every tenth inhabitant of the planet, so it is important to diagnose the disease in time and contact specialists. Main symptoms: inflammation, swelling, swelling, crunching in the joints, pain in the hands, elbows, feet, knees, hips and lower back. Primary arthrosis is an independent disease that occurs due to the fact that the cartilage tissue wears out faster than it is restored. If the pathological process occurs after injuries, against the background of endocrine disorders, osteoporosis, varicose veins, hormonal imbalance, physical inactivity and other problems, arthrosis is called secondary.

• Thoracic osteochondrosis is a disease in which intervertebral discs, joints and ligaments are destroyed.

Attack-like or shooting pain is the most striking symptom that occurs against the background of pinched spinal nerves. Among other manifestations, the most common paresis, “goosebumps”, a tingling sensation and muscle tension on palpation. Symptoms of osteochondrosis are similar to the manifestation of coronary heart disease, so we do not recommend postponing a visit to a specialist on the back burner. The disease develops for a number of reasons, including due to spinal injuries, posture disorders and periodic hypothermia, it can be combined with cervical osteochondrosis, one of the manifestations of which is pain in the right arm.

• Herniated disc in the thoracic spine.

A rather rare disease with serious consequences. The thoracic spine begins with the collar zone and ends with the lumbar lordosis. The spinal nerve fibers located in this area activate the upper limbs, the respiratory center, the anterior chest wall, affect the functioning of the liver, esophagus, reproductive and urinary systems. By pinching the nerve roots, intervertebral hernias cause severe pain, as well as dysfunction of the organs listed above. The main reason for the formation of a hernia is the wear of the disc tissues against the background of advanced osteochondrosis. Main symptoms: shooting, aching or dull pain in the chest and between the shoulder blades; tingling sensation, numbness of the extremities and muscle weakness.

This is important!

According to statistics, cervical disc herniation occurs in 8% of cases, thoracic hernia – in 1%. The permanent “leader” among diseases of the spine is protrusion in the lumbar region. The top five, along with osteochondrosis, includes arthritis, in particular humeroscapular periarthritis – a reactive inflammatory process in the movable joint that connects the arm bone with the scapula.

In the absence of adequate treatment, in about 40% of cases, the pain syndrome becomes chronic, every fifth patient inherits severe vertebral neurological disorders.

Causes and consequences

The reasons for the development of diseases of the spine are different:

• Old age. Organs and systems age with us. Bones become more fragile, cartilage wears out.
• Genetic predisposition. Let’s just say that this is not a diagnosis. An active lifestyle, the rejection of bad habits, the right diet can delay or prevent the development of pathology.
• Spinal injuries. There are circumstances beyond our control, for example, an accident or an unfortunate fall on ice, but in most cases we endanger ourselves: we perform physical exercises without preliminary stretching, ride tubing – high-speed, dangerous and uncontrollable, jump into the lake from a springboard, without thinking that you can break your neck. Your health is in your hands!
• Posture disorders. Don’t hold back? Know that your muscles are in constant tension. Kyphosis, scoliosis, lordosis – this is not a “cosmetic problem”, but constant pain and disruption of the internal organs.

Among other factors, it is worth noting excessive physical activity, overweight, refusal to treat other chronic diseases.

Why go to the doctor?

Early diagnosis and proper treatment significantly improve the prognosis and increase your chances, if not for a complete recovery, then for slowing down the development of the pathological process, getting rid of pain, returning joint mobility and, as a result, improving the quality of life.

How to treat?

What should I do if my arm hurts?

• The first stage of treatment is aimed at removing swelling, spasms, inflammation and pain. For this purpose, the patient is prescribed painkillers, non-steroidal anti-inflammatory, decongestants and muscle relaxants. High efficiency in the fight against the consequences of intervertebral hernia, osteochondrosis, neuralgia, myositis and spinal injuries was shown by therapeutic drug blockade and plasmolifting.
• Treatment of spinal diseases is not limited to drugs and injections. You can relieve pain, accelerate tissue regeneration, restore metabolic processes with the help of acupuncture, magnetotherapy on the BTL 49 device20 Smart, interstitial electrical stimulation according to Gerasimov, hardware spinal traction and kinesio taping. In most cases, the patient is prescribed a course of procedures, but relief comes after the first session.

Despite the fact that the methods of treatment listed in this article have a minimum of contraindications, consultation with a specialist is required!

You can make an appointment with an orthopedist on the website or by calling 7 (347) 216 00 22.

Why do the hands hurt – causes, treatment

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TYPES OF PAIN IN HUMANS

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Pain in the hands

Author, editor and medical expert – Anna Yurievna Budovskaya.

Editor and medical expert – Harutyunyan Mariam Harutyunovna

Number of views: 65 866

Last update date: 12/29/2022 9 0003

Average reading time: 8 minutes

Content:

Causes of pain in the hands
Muscle strain
Tendinitis and tendovaginitis
Diseases of the joints
Injuries
Cervical osteochondrosis
Features of pain in the hands
Diagnosis of pain in the hands
Hand pain treatment
Hand pain prevention

Function brush is to perform grips and move objects ³ , that is, the movements that we perform in everyday life – at home and at work. Also, the brush helps us to contact the outside world ³ . Handshakes, touching objects, gestures – all this is done with brush movements, helping us, on the one hand, to receive information, and on the other hand, to express our thoughts and emotions. Therefore, when pain occurs in the hand, a person often falls out of the usual rhythm of life. Let’s see why it occurs, how to alleviate discomfort and, most importantly, what to do so that they do not reappear.

Causes of pain in the hands

The hand has a complex structure and consists of the wrist, metacarpus and short tubular bones (phalanges) of the fingers, as well as tendons, ligaments and muscles ³ . Pain can mean damage to any of these structures, which means that there are a lot of reasons for the appearance of such a symptom. Next, let’s talk about them in more detail.

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Muscle strain

The most common cause of pain in the hands is muscle strain ⁶ . For example, due to monotonous repetitive movements, the transverse ligament of the wrist swells, thickens and compresses the median nerve under it, causing carpal (carpal) tunnel syndrome ⁶ .

If earlier movements that provoke nerve compression were typical for manual workers or athletes, today, in the age of global computerization, work at the computer ¹ or prolonged (many hours) use of smartphones ¹³ .

Scientists have calculated: gamers who play computer games up to 12 hours a day, perform up to 8 thousand clicks on the keyboard and computer mouse ¹ . But just 4 hours of daily work at the computer is enough to overload the muscles of the hand and fingers ¹ .

Tendinitis and tendovaginitis

Pain in the hands can be a problem for athletes (tennis players and golfers) when the tendons (tendonitis) or the membrane that covers them (tendovaginitis) become inflamed. ^5.16 .

Women aged 30-50 often develop de Quervain’s tendovaginitis. It is associated with overload and damage to the tendons that coordinate the mobility of the thumb ^5.14 . The disease is more often observed in young mothers who constantly hold the baby in their arms ¹⁴ .

De Quervain’s Tenosynovitis also did not bypass the generation that does not part with mobile gadgets ¹³ . Soreness in the wrist area in young people has become so widespread that it has acquired the popular name “selfie wrist”. However, studies have shown that pain in the hands is not associated with the habit of often taking selfies. The reason is in the microtraumas of the muscles that we use to hold the smartphone in our hand, type text on it or scroll the screen with our thumb ¹³ .

Tenosynovitis can be caused by infection, chronic systemic disease (rheumatism) or trauma ⁵ , so don’t be too quick to attribute hand pain to overload. For the treatment to be effective, consult your doctor.

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Diseases of the joints

Arthritis of the hand can be caused by:

• in which the inflammatory process involves one or more joint components ¹⁰ . Depending on the cause, arthritis occurs both at a young age and in people older than 40-50 years ¹⁰ .
• Arthrosis (osteoarthrosis) arising from the destruction of the articular cartilage and the bone it covers ¹⁰ . Arthrosis develops slowly ⁴ , with age the cartilage gradually loses elasticity and is more easily damaged ¹⁰ , so the disease usually manifests itself in the elderly ⁴ .

Do not self-medicate for diseases of the joints of the hand. Therapy for arthritis and arthrosis is different, and only a specialist can determine the exact cause of the pain.

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Injuries

Contusion, sprains of tendons and ligaments, dislocations and fractures can be another cause of pain in the hand ^12,14,16 . Acute injury occurs when tissue is compressed, struck ¹² or falling on an open hand ² . Sometimes damage to the wrist area results from prolonged exposure to vibration ⁶ , strenuous work in which the hand is constantly in the position of flexion or extension ⁶ .

Almost any injury can disrupt the blood circulation in the tissues, and this, in turn, aggravates the degree of damage ¹² and often leads to malunion of the fracture and arthrosis ³ .

Serious injury is the first thing to rule out when pain occurs in the hand, especially if it gets worse when you try to grasp and squeeze an object in your hand ² . Consult a doctor to get qualified medical care and avoid unwanted consequences.

Cervical osteochondrosis

Pain in the hands may be associated with changes in the cervical vertebrae ¹⁵ with osteochondrosis. The fact is that the ulnar nerve stretches to the muscles of the forearm and hand, which originates from the nerve roots of the cervical spine ¹⁴ . With osteochondrosis, the distance between the vertebrae gradually decreases, as a result of which the nerve roots are often compressed ¹¹ . Neck movement ¹⁴ , coughing or sneezing ¹⁵ provoke a pinched nerve and cause “long pain”, which is felt in the neck and “radiates” along the nerves of the upper limb – to the shoulder, forearm, reaching the fingers of the hand ¹⁵ .

Features of pain in the hands

Constant soreness may be associated with muscle spasm and swelling of the joints, especially if the pain is dull, aching or exhausting ¹⁰ . For some it is more pronounced in the morning, accompanied by stiffness, but goes away or gets better in the daytime ¹⁰ , for others it appears at the end of the working day and subsides after rest ¹⁰ . Often the pain bothers even at night and disturbs sleep ⁶ .

Depending on the cause, hand pain can be triggered by various factors – driving a car, drawing, working at a computer or sports ⁶ . Usually the pain goes away if you take a break and let your hands rest. But, when the cause of pain persists, the usual activity becomes impossible, and the person is forced to change profession ⁶ .

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Diagnosis of pain in the hands

Different doctors are engaged in identifying the causes of pain in the hands – traumatologists, orthopedists, rheumatologists and neuropathologists. To the right specialist, as a rule, the therapist directs after the examination. If necessary, the specialist prescribes an x-ray or MRI and sends for tests.

At the appointment, tell the doctor what symptoms bother you, in addition to pain:

• if redness or swelling was observed in the area of ​​the wrist or fingers ¹⁰ ;
• is there any restriction of movement in the joints ¹⁰ ;
• how long ago the deformations occurred ¹⁰ ;
• what movements provoke pain ⁶ ;
• if she has numbness and weakness of her hands ⁶ .

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Hand pain treatment

Treatment depends on the cause of the hand pain. To unload the wrist joint, the doctor may recommend wearing orthoses ⁵ , using bandages ⁶ or taping ^6.9 . The treatment also includes:

• rest and cold compress ² :
• special training regimen ⁵ ;
• physiotherapy ^{6. 12} ;
• massage ¹² ;
• physiotherapy exercises ^4.5 ;
• medical treatment ^5,6,18 .

Surgical ² or orthopedic correction if necessary ¹⁰ .

MOTRIN® may be used to relieve pain. Its active ingredient, naproxen, has anti-inflammatory and analgesic effects. MOTRIN® can be used to combat pain after sprains and bruises, in osteoarthritis, tendovaginitis, osteochondrosis and soft tissue lesions in rheumatism ⁷ . One dose of MOTRIN® is sufficient up to 12 hours ⁷ .

Prevention of pain in the hands

At the first sign of tension in the hands, rest the hands. Even if you take a 30-second break every 10 minutes, this is enough to restore the function of the muscles and ligaments of the hand and prevent the occurrence of carpal tunnel syndrome ¹ .

If you work in the office at the computer:

• Do a set of exercises regularly. Flexion and extension of the hands and fingers are performed both for pain prevention and treatment ⁸ .
• Type with keyboard in neutral position (not tilted) ¹ .
• Opt for a chair with a functional curved back ⁸ .
• Position the chair so that its height is equal to the length of the lower leg, and the depth is at least 2/3 of the length of the entire thigh ⁸ .
• Keep your elbows off the table and keep your shoulders level. This position will allow you to evenly distribute the load on the muscles of both hands ⁸ .

The hand is an important part of our body. Small to medium joints, ligaments and muscles are designed to provide ease of movement, but overuse, injury, and chronic illness can cause pain. Limiting the movements of the hands and fingers brings only temporary relief. Therefore, it is important to establish a diagnosis and eliminate the cause of pain in the hands. To do this, you should consult with your doctor.

The information in this article is for reference only and does not replace professional medical advice. For diagnosis and treatment, contact a qualified specialist.

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Literature

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3. Deikalo, Tolstik, Boloboshko Clinical anatomy of the hand and surgical approaches//Vitebsk:-2013, 123p.
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7. Instructions for use of the drug MOTRIN ® tablets // Reg. number P N002874/01// GRLS RF. – URL: https : //grls.rosminzdrav . en/Grls_View_v2.aspx?routingGuid=868bad0c-d10e-47a9-b9d8-2595d9a01ac7&t=
8. A set of exercises for the prevention and treatment of rheumatoid arthritis of the hands. Author’s technique N.K. Novikova / M.-2021 / / Ministry of Health of the Russian Federation Federal State Budgetary Institution “National Medical Research Center for Therapy and Preventive Medicine” https : //gnicpm . en/wp-content/uploads/2020/05/kompleks-uprazhnenij-kistej-ruk-kniga.pdf
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