How To Get Rid of Hand Cramps [6 EASY Ways]
There can be many reasons why you are experiencing cramp in your hands and fingers.
For example, it could be dehydration, muscle strain, or a symptom of an existing health condition.
But what can you do to help alleviate the pain of cramp in hands and fingers?
In this article we will look at 6 ways to help cramps in hands and fingers.
How To Get Rid of Hand Cramps – 6 Ways
1/ Electrolyte Powder
Electrolytes are key minerals that the body relies on to function correctly.
A reduction or deficiency in these minerals can cause many symptoms, including cramp.
When the body loses water, whether that be through exercise or another reason, electrolytes are also lost.
When the body loses lots of water it makes sense to replace these electrolytes.
It is possible to get these key nutrients (potassium, sodium, calcium, and magnesium) through your diet.
They can be found in foods such as bananas, sweet potatoes, and avocados.
However, for a faster and more convenient way to get these electrolytes into your body you may wish to try an electrolyte powder.
Electrolytes actually conduct electricity when dissolved in water [1].
They are distributed through your body via fluid and use their electrical energy to facilitate important bodily functions [2].
For an easy way to get the essential electrolytes into your body, which in turn will help you prevent cramps in hands and fingers, try the G ESSNTL Organic Gatorade Thirst Quencher Powder.
This powder contains Sodium and Potassium to prevent cramp, and is made with organic ingredients. Also it contains no artificial flavors, colors, or sweeteners.
2/ Stretching
If you often get hand or finger cramps, then regularly stretching the muscles in your hand may help prevent the cramps or reduce their frequency.
Try the following exercises:
- Close your hand to a fist and then open again
- Tap your thumb to each finger
- Squeeze or pinch a stress ball or similar
- Place your palm flat and lift each finger
- Move your thumb towards and away from your index finger
(*Tip – If your hands and stiff or in pain to start with, try warming them first)
These exercises can be done easily in your spare time. You may wish also to use these stretches gently during an episode of cramp or spasm to relax the affected area.
3/ Heat/Hand Massage
Heat can help loosen tight muscles [3].
Applying heat to a cramped or spasmed hand will help dilate blood vessels, promote blood flow, and help tightened and sore muscles to relax.
Improved circulation can also help the body eliminate the build up of lactic acid waste which can occur after some forms of exercise.
Interestingly, Heat is psychologically reassuring, meaning it has the potential to promote analgesia in the body.
Also, heat therapy is generally more effective than cold at treating chronic muscle pain, cramps, or sore joints caused by arthritis.
You can try heat wraps, warm water, or another convenient way is to use an electric hand massager such as the Breo iPalm 520 Hand Massager.
This highly customizable device offers an easy and convenient way to receive a warm and pain relieving hand massage.
If you want a more in depth review of this massager and others on the market, check out our top 5 hand massager article by clicking this link.
4/ Vitamins & Minerals
As we have discussed previously, the are several key nutrients that are linked to cramp.
A deficiency in potassium, sodium, calcium, or magnesium can lead to an episode of cramp in the hands or fingers.
Eating a balanced diet rich in these foods is recommended to help prevent cramp.
If for whatever reason your diet is lacking in these nutrients, you may wish to consider taking a multivitamin to supplement your diet.
I take multivitamins daily without fail, and recommend a good whole food multivitamin as part of your diet.
Not all vitamin supplements are created equal, but a whole food multivitamin is absorbed more easily by your body compared to normal synthetic supplements.
For a great whole food multivitamin check out Whole Food Multivitamin Plus by Supplements Studio.
A whole food multivitamin will ensure high absorption rate of the nutrients, to ensure your body gets all the goodness it needs in a concentrated form.
Potassium
It is commonplace to not find Potassium in multivitamins, or if you do they will be at very low levels.
This is because Potassium levels in your body can become quite volatile if you are taking certain medications.
Because high potassium levels have been linked to heart rhythm problems and even cardiac arrest, over the counter Potassium supplements will typically have less than 100 milligrams (mg).
Too much Potassium has also been linked with an increased occurrence of muscle cramps during sleep [4].
A multivitamin works great, but you are much better off getting your Potassium from your diet.
If you feel however that you are lacking in the minerals we have mentioned, and you feel your diet or a multivitamin isn’t covering your requirements, there are supplements available which have sodium, calcium, and magnesium in one capsule.
To search for these supplements on Amazon, click here.
Just ensure you stay in the range of the recommended daily allowance for Potassium of 3,500–4,700 mg. Also check with your GP if you are taking any existing medication.
Vitamin B Complex
Our bodies require a variety of B vitamins for maximum cellular health, and proper brain and nerve function.
As nerve activity and cramp are closely related, inadequate levels of various B vitamins in the body may be a cause of cramp.
Studies have shown [5] the effectiveness of B vitamins to treat cramp, so you may wish to consider a Vitamin B complex supplement.
You may not have heard of supplement company Naturelo, but they produce a pretty awesome Vitamin B Complex.
This product is derived from organic fruits and vegetables, and is non GMO and contains no gluten or soy.
It also beats many other supplements in the same field in terms of the amounts of essential minerals it is able to provide in just one capsule.
5/ Magnesium
Magnesium is often recommended to help cramp as it is proven to help reduce and prevent cramp.
This mineral plays an essential role in both neuromuscular conduction and nerve transmission.
Taking magnesium orally or topically is a convenient and hassle free way to top up your body’s magnesium levels.
Pregnamag is a magnesium glycinate based supplement.
This type of magnesium can help reduce cramp, and is also highly absorbable by the body. You can find more info by clicking this link.
6/ Prevention
Taking steps before an episode of cramp begins can greatly reduce the chances and intensity of the pain you experience.
As overuse can often cause hand cramps, aim to strengthen your hand and finger muscles in the first place by trying some gentle stretches or exercises daily.
Also make sure you eat a diet that contains all the essential vitamins which will prevent cramp, such as sodium, calcium, potassium and magnesium. Or alternatively take quality supplements as we mentioned earlier.
Warm your hands before any activity involving your hands or fingers, and ensure you take sufficient breaks during any activity.
Summary
We hope you found this article interesting, and you have learned more about how to get rid of hand and finger cramps.
As you can see there are many simple steps you can take to get rid of hand and finger cramps.
Ensure you are taking steps to prevent the cramps in the first place. This can be done through daily stretching exercises, breaks from activities, and ensuring your body is getting all the nutrients it needs.
If you still experience hand or finger cramp, ensure you have a means close by to warm your hands to keep them loose and relaxed.
Finally make sure you replace any electrolytes lost during an activity.
Thanks for reading, and please check out curemycramp.com for more articles like this.
