Pain Relief Techniques
The following is a list of things that may help relieve your pain. Try as many as you like and continue to use the ones that work for you.
Use of Heat
Warm the area for at least 10 minutes or more before exercising. This will make the tissue easier to use.
Make sure that the heat is warm and comfortable, not too hot. If it is too hot it may increase swelling.
If you have swelling, make sure to keep your hand above your heart when using heat to prevent further swelling.
If you have open wounds, stitches or pins you must keep it dry
Warm water soaks
Moist heating pad
Microwave hot pad
Foot massage bath-with heat and/or vibrations
Homemade microwave heating pad. Pour raw rice into a tube sock and tie the open end of the sock. You may also fold a washcloth or dishtowel in half and sew the open sides leaving a small opening to pour rice. Stitch opening closed. Place this in the microwave for about 20 seconds-2 minutes (the time may vary depending upon your microwave and the amount of rice used). Check the temperature to make sure it is not too hot or too cold. Place this over the area to be warmed.
Hot water bottle.
Home paraffin unit. Dip the hand into the melted paraffin about 8 to 10 times. Place the hand into a plastic shopping bag or wrap with plastic. Then wrap in towel. For a more vigorous hand treatment after you have dipped the hand in 8 to 10 times, place your hand back into the melted paraffin. Leave the hand in the melted wax until the wax glove melts off.
Place a dry or damp towel in the clothes dryer. Turn on high heat. Remove when warm and wrap around hand or wrist.
Use of Cold
Cool or cold water soak
Ice pack. Remember to place a dry or dampened dish towel between the cold pack and the skin.
You can use an ice pack, frozen bag of peas or corn (drop the bag on the floor to loosen pieces), cold can of pop or freezer pack and the skin.
You can fill an empty plastic water or pop bottle with 1” to 2” of water. Freeze. This can be used for ice massage. You can hold the bottle near the cap where it is warmer. The water can be refrozen after the massage.
Slush: one part alcohol and 3 parts water placed in a zip lock bag. Place this in another lock bag and freeze. This will not freeze as a solid but can be placed over the area that needs to be cooled.
Light stroking of painful area. Apply lotion or oil and begon stroking at the fingers up the arm. Adjust the stroking from light to firm depending upon what feels best for you.
Grasp the painful area firmly (to a point that feels best for you) and hold
Fill two containers (double sinks, pails, dishpans, large pots, etc.) with warm water (to your comfort) and cold (to your comfort, which may be lukewarm, cool to icy) in the other
Always begin and end in the warm water
Alternate placing the hand or wrist in the warm and cold water for 1 to 3 minutes in each or 3 minutes in warm and 1 minute in cold. It doesn’t matter. The most important thing is alternating hot and cold. This should last for 15 to 20 minutes.
Variations: Hold the painful area under flowing water from the faucet; turning the water from hot to cold.
You may wash dishes in hot water and rinse in cold.