After a hard day at work or even in the gym, we often face swelling or stiffness in our hands and legs, which is not only annoying but also ends up sapping the strength of it and diminishing our ability to carry out with the rest of the day. Ranging from a dull ache to a severe stabbing sensation, hand and leg pain affects all age groups. But what is overlooked are the simple steps that can be followed at home to ease and handle hand and leg pain at home.
1. Compress the pain
Strenuous physical activity often leads to swelling and inflammation in your hands and legs and a simple cold compress can be made at home by wrapping a bag of frozen peas or a few ice cubes in a thin towel. Apply this cold compress on the affected area for 10-15 minutes while keeping the affected area elevated. Doing this a couple of times a day can ‘compress’ the pain.
2. Epsom salt soak
Magnesium, which is an important electrolyte that helps in regulating nerve signals in our body, is present in this miracle worker. Fill a bath tub with hot water and add half a cup with Epsom salt and soak the affected hand or leg for 15 minutes to reduce pain, swelling, inflammation and also works as a natural relaxant. Repeating this 2-3 times a week is sure to reduce pain and increase the flexibility of hands and legs to perform routine tasks with normal strength.
3. ‘Exercise’ the pain away
Repetitive activities like typing, knitting etc. need to be done by taking a 5 minute break every hour to bend your fingers forward and then backwards followed by rotating the wrists clockwise and then anticlockwise. Flexing your wrist back and forth and then wiggling all the fingers of both your hands ensures that the movements of the joints remain smooth which decreases the chance of stiffness and pain.
Stretching your achy leg muscles can do wonders for relieving the pain. Perform calf stretches by holding the back of a chair while standing on your toes and holding the position for a few seconds, before lowering it back to the ground. Repeat this a few times and avoid overstretching for instant relief.
4. Massage can keep the pain at bay
Gently rubbing or massaging the painful area enhances the blood flow and hence provides relief. Firmly hold on to the painful area and push your fingertips deep into it for 10-15 and then release a repeat a few times to relieve pain caused due to muscle cramping.
But it should be kept in mind to massage with clean hands and to stop immediately if it seems to cause pain to the person suffering from leg or hand pain.
5. Drink to numb the pain
And by that, we mean water! A lot of times the main reason of muscle cramps in your legs and hands boil down to a very simple factor: dehydration. Throughout the day, when your body sweats, you lose a lot of water and electrolytes like potassium, calcium, magnesium, chloride and sodium, which leaves your body depleted, causing muscle cramps. Hence consume at least 8-10 glasses of water a day and say goodbye to leg and hand pain!
6. Invest in hand and leg support products
In case of chronic hand or leg pain, investing in hand and leg support products is a good idea. By keeping the affected leg or hand straight, pressure even and decreasing the friction, arm and leg braces, slings etc. help by restricting movement and providing support and hence relieving pain.
Small changes that can be implemented at the comfort of your home can result in saving you from a lifetime of pain relief medication and hospital visits!
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