Whether it’s from work, workouts or a chronic condition, massage and stretching can help improve circulation, which often reduces arm and hand pain.
How to Massage Hands & Arms Step-by-Step
When massaging the arms, start at the end of the shoulder blade and work your way down to the fingertips.
There are two methods of massaging the arms: using short strokes to work down from the shoulder to the elbow, and then from the elbow to the wrist. Or, using long strokes to massage from the shoulder to the wrist continuously. Try both and see which method works best for you.
Massaging the back of the hand is not recommended. However, massaging the inside palm of your hand and fingers toward the tips is allowable.
Rest and/or active recovery: First of all, ease into workouts. If you haven’t been working out on a regular basis, going full throttle right away, particularly with consecutive-day workouts, is going to result and aching muscles.
Hydration is Key
Hydrate: Drinking water during and after exercise helps the body rid itself of toxins, while fighting off dehydration, which can result in painful muscles and excruciating muscle cramps.
Proper nutrition: Protein sources are necessary to rebuild muscle tissue and fuel the function of various cells, tissues and enzymes. Carbohydrates are vital, as well.