what can i do about my hands they hurt all day cramping

I was washing clothes by hand and squeeze the water out for two weeks what do i do my hands hurt all the time now

Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massage the cramped muscle with ice to relieve pain.

Drink plenty of liquids every day to keep muscle cells hydrated and less irritable.

Drink more water and eat more potassium. Lack of either/both can cause muscle cramping.