Solve and manage carpel tunnel, hand tendon, and wrist pain with this easy 3 Tier System


Hands are probably the most underappreciated and overused body part in today’s society. We use them 24/7 at this point far more than we use our feet considering more automation, computer jobs, and not to mention our phone use.

More and more people are silently suffering with painful hand tendons, thumb pain, sore wrists, and forearm pain. And all of these problems later develop into full blown carpel tunnel, which sometimes requires surgery to fix.

In this post I have put together 3 tier system that I myself use to manage my hand pain a fatigue from day to day typing, phone use, cooking, etc.

  • Tier 1- Exercise
  • Tier 2- Foods to eat
  • Tier 3- Remedies

3 Exercises

Photo by Matheus Ferrero on Unsplash

These exercises should be done at least once a day everyday, but if you would like to do them more, feel free.

  • Rubber band – Remember with this one you just want to GENTLY challenge and warm up your muscles.
    • Bring your fingertips together in front of your hand
    • Place a rubber band or elastic around the tips of your fingers (choose a Rubber band that isn’t too thick, or too hard to stretch. You do not want to continue to strain)
    • Try to open your fingers until the space between them is around a tennis ball size and hold for 6 Seconds.
    •  Bring your fingers back together slowly and rest
    • Repeat this 10 times per hand.
  • Hand/finger glide– With this one, control and mindfulness is the name of the game.
    • Make a fist with your hand
    • Allow the fingers to uncurl and the finger pads be flat against the palm
    • Drag all the fingers mindfully and deliberately along their natural path until they are straight up in a stop sigh format.
    • Gently roll the fingers back down to where the pads are flat along the palm.
    • Release the hand to its natural position for rest and reset
    • Shake it out.
    • Repeat 5- 7 times each hand.

This can be done with both hands at the same, but for mindfulness and deliberateness, I would recommend 1 hand at a time.

  • Wrist Extension– The goal of this is to stretch your forearm, another source for hand and wrist pain.
    • Hold your arm out with the hand bent down and the palm facing towards you on the bottom side.
    • With the opposite hand, gently full back towards you back on the fingers/top of the other hand until you feel a stretch in your forearm muscles.
    • Hold there for 4-6 seconds.
    • Fold the hand at the end of the extended arm upward so your palm is facing out from you.
    • Do the same as earlier. With the opposite hand, gently full back towards you back on the fingers/top of the other hand until you feel a stretch in your forearm muscles.
    • Hold that stretch for 4-5 seconds
    • Do 2-3 Wrist circles with extended arm. Rest and let it fall naturally
    • Repeat with the other arm.

Do this exercise on both arms, whenever you feel your own discretion regarding your forearm tension.

5 Foods

  • Avocado

These are powerhouses of Omega 3 fatty amino acids as well as antioxidants and anti-inflammatories. This means they help reduce muscular swelling at the back top of your hands because of overstrain. The fatty acids aid in keeping joints lubricated and cartilage healthy, therefore reducing pain greatly.

  • Curcumin (Turmeric, Cayenne Pepper, Red Chili Peppers)
Photo by Ryan Quintal on Unsplash

Several studies over the years have shown that Curcumin was a significantly strong pain killer, not just because it reduces inflammation, which it does, but it also helps regulate pain receptors and signals within the body. This is perfect for someone who is doing a lot of typing everyday by helping swelling as well as pain and strain equally.

  • Ginger

Ginger is a powerful anti-inflammatory but in its own unique way; it works intimately with hormones that produce pain. Working within the endocrine system allows it to inhibit the transmission of hormones that create chronic inflammation within the body such as arachidonate 5-lipoxygenase, prostaglandin and leukotriene biosynthesis. These key inflammatory agents are common in arthritis and other chronic inflammatory conditions.

  • Cashews
Photo by Jenn Kosar on Unsplash

These Nuts not only have an abundance of Omega 3 acids to help with joint health and mobility, but Cashews have special characteristics that make it stand out amount the competition. Cashews have an extremely high copper and magnesium content, making them great at encouraging the body’s natural rejuvenation of joint cartilage as well as bone density issues.

  • Berries

An often overlooked result of joint pain and strain, especially in hands, is the bone health problem that often results soon after. The abundance of Carotenoids in berries such as Raspberries, Blueberries, and Blackberries, are great for bone health and resilience as well as strengthening bone joints. These two together will make your hands not only stronger, but suffer even less at the hands of overuse.

Photo by Lance Grandahl on Unsplash

3 Remedies

These remedies can be done once a week for mild pain, but for more severe pain I suggest doing at lease one of these remedies twice a week. That way, your muscles will have a chance to reset and relax often, giving less strain and less pain.

  • Epsom Salt Soak

This one is my particular favorite because Epsom Salt is great for reducing inflammation within joints as well as the muscle fibers.

  • 3/4th Epsom Salt
  • Basin with warm/hot water (at your discretion of course)

Directions: Put 3/4th Cup Epsom Salt into a bucket/basin. Run water into the basin and gently stir the water until it gets to the right level.

*This is so that it mixes in and dissolves into the water as fast as possible.*

Right level= height where you can put your hands and wrists into the water without it running over the edges.

  • Coconut Oil Massage

Coconut Oil is backed-up by thousands of massage therapists as being the best oil for massages hands down. It is unmatched in its ability to relax muscles, relieve muscle tension, and long term improve blood circulation within the body. A great after effect of this massage is moisturized and ageless hands perfect for framing your newest manicure.

Directions: Take ½ Teaspoon of solid Coconut Oil and rub it in between palms just to warm it up and begin to melt it.

  1. One hand at a time, massage the back of each hand by rubbing the heel of the palm of one hand on the back of the opposite hand while the massaged hand is stretching its fingers in and out.
  2. Take the thumb of one hand and rub it up and down the muscular line of each finger along the back of the hand. While this is being done, do individual finger bends.
  3. Do finger lifts on a flat surface with one hand while the back of the hand and thumb are being massaged horizontally by the other hand.
Photo by zibik on Unsplash
  • Peppermint Massage

Peppermint is a particularly invigorating oil that not only rejuvenates the body, but also the mind through a clearness and refreshing, soothing feeling. The menthol in this oil that gives it is magical powers has made it a reliable and well known treatment for sore muscles and excessive joint pain. You can either make this massage oil for one time use, or you can make a bulk supply and use it needed; just use the same proportions as below if you like the second option.

  1. 4 drops peppermint
  2. 2 drops Marjoram oil or Lavender Oil (optional)
  3. 1Tsp Olive Oil (carrier oil as well as Vitamin E powerhouse)


With this 3 Tier System of exercise, food, and DIY remedies, I hope you will able to manage your hand pain and fatigue. My greatest hope is that someone can save themselves from Carpel Tunnel or any other serious long term issues by doing the simple steps above.

Much love, peace, and happiness. 😊

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Published by

Mareka Belcher

Founded by Mareka Belcher an independent freelance entrepreneur and student out to help others find their own wellness and balance.

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