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Around 10 million Britons are currently living with arthritis and other joint problems. The condition can lead to pain and inflammation of the joints, while limiting mobility. Although there is no cure at the moment, there are ways to help lessen the symptoms.

One expert explained how movement is actually key when it comes to tackling arthritis.

Speaking exclusively with, Katie Knapton – founder of Physio Fast Online – said: “To keep joints healthy they need movement as movement provides lubrication of the joint.

“When someone has a painful joint the temptation is to avoid any pain and adapt to a lifestyle to avoid using the joint as much as possible.

“This is a natural assumption but unfortunately can lead to more problems.

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“But evidence suggests that some discomfort/pain is acceptable when undertaking exercises or activity and after a few weeks symptoms are likely to actually improve.

“Working into some pain is not actually causing more joint damage but obviously exercise dosage and starting levels need to be relevant to that person.”

She said arthritis of the fingers was a “common” form of the condition, and one that can benefit from at-home exercises.

“It normally affects the joints near your nails or in the middle of your fingers rather than your knuckles,” Ms Knapton said.


Ms Knapton shared seven exercises you can try at home if you are suffering with finger arthritis.

Partial fist/flat fist

Bend your fingers so the pads of your fingers touch your palm. Squeeze your palm gently, and straighten your fingers as you relax. Repeat as required. This exercise will help mobilise stiff finger joints. Hold for two and repeat 10 times, one to two times daily.

Making a fist thumb under

Tuck your thumb in, towards your palm. Wrap your fingers over your thumb. Squeeze towards your palm. Repeat as required. This exercise can help improve grip and dexterity. Hold for two and repeat 10 times, one to two times daily.

Hook fist

Bend the ends of your fingers as if you were making a hook. Squeeze your fingers together and release. This can help improve mobility for stiff fingers. Hold for five and repeat 10 times, one to two times daily.

Ball squeeze

Squeeze a small ball in your hand. Use this to strengthen your thumb and fingers. You can also use putty, a small towel, or other small squeezy items. Hold for 15 and repeat five times, one to two times daily.

Table flexion

Place your palm flat on a table. Keeping your fingertips on the table, lift your palm up and slide your fingers backwards along the table. This exercise helps improve finger mobility and dexterity. Hold for five and repeat five to 10 times, one to two times daily.

Finger abduction active

Start with your fingers together. Spread all your fingers wide apart from each other. Use this exercise to stretch your fingers out.

Finger/thumb abduction band

Wrap an elastic band around your fingers and thumb. Pull your fingers and thumb apart from each other, against the resistance of the band. This exercise will help strengthen your joints.