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Exercises that Strengthen Your Hand and Prevent Injuries

As an athlete or active individual, you know how to power your game and keep your body at its fighting best. Workouts and cardio work keep your arms, legs, and torso ready for action – but have you thought about your hands?

Specific hand exercises and routines can help keep your hands strong and healthy. Hand exercise can also benefit people who find that stiffness, pain, or swelling of the hands prevents them from performing daily tasks and enjoying a full life.

How Can I Make My Hands Stronger?

Today, orthopedists and physical therapists have a battery of exercises for the hands and wrists that have proven effective for everyone, whether you’re an athlete or a retiree or somewhere in between. Many of these exercises were first developed for rehabilitation following hand injuries and surgeries.

Below are some of the exercises that can help you strengthen your hands and keep them healthy:

Finger Stretches

Finger stretches are helpful exercises that can help maintain and improve the range of motion of your hands and also help to relieve pain and swelling.

1.    Place your hands palm-down on a flat surface.

2.    Straighten your fingers slowly, while slightly pressing against the flat surface (without applying excessive force).

3.    Once they’re fully straightened, hold this position for 15 seconds.

4.    Release, and repeat three times for each hand. 

Claw Stretches 

Claw stretches maintain and improve the range of motion of your fingers. 

1.    Hold your hands out in front of you with palms facing you.

2.    Bend your fingertips downward within the hand, so each fingertip is touching the base of the finger.

3.    While keeping them bent in this position, pull the fingers back to open the palm. (Now you see why this is called a “claw stretch.”)

4.    Hold this position for 15-30 seconds.

5.    Release, and repeat three times for each hand.

Thumb Stretches

The joints of your thumbs are vulnerable to injury. This exercise helps strengthen these joints and the four major tendons that control your thumb. 

1.    Hold your hands out, palms facing you.

2.    Slowly bend the tip of your thumb down toward the base of your little finger.

3.    Hold this position for 30 seconds.

4.    Release, and repeat three times for each thumb. 

Grip Strengthener 

This exercise is designed to strengthen your grip. You can use a tennis ball, rubber ball, or foam ball.

1.    Hold the ball in your palm, and slowly squeeze it as hard as you can.

2.    Hold this position for five seconds.

3.    Release, and repeat five times for each hand. 

You can repeat these hand workouts two or three times a week, and add more exercises as you go. Stop if you feel pain during or after the exercises; never force the tendons or joints beyond their range of motion.

Contact an Orthopedic Doctor in Colorado Springs

Our medical team at the Colorado Center of Orthopaedic Excellence are experts in sports injuries – and in keeping the body strong to prevent injury in the first place. We offer a full range of therapy, minimally invasive treatments, and bone and joint surgery.

Call us today to make an appointment at our Colorado Springs at (719) 623-1050, or request an appointment here. Let us help you continue to enjoy the active, pain-free lifestyle you love!

The Complete Guide to Carpal Tunnel

Carpal tunnel syndrome is a common cause of hand pain, sensations of numbness and weakness, and that “pins and needles” feeling in the hands. At the Colorado Center for Orthopaedic Excellence, we are experts in all aspects of hand and wrist care. That’s why we created this complete guide to carpal tunnel syndrome.

What is Carpal Tunnel Syndrome?

Affecting nearly 10% of the US population, carpal tunnel syndrome is caused by compression or entrapment of the medial nerve. The medial nerve runs under the skin in a narrow passageway known as the carpal tunnel. The tunnel extends from your forearm into your wrist. It is formed by the carpal bones and nine tendons. The medial nerve is responsible for signals to and from the thumb, index, middle and part of your ring finger. If the tendons and connective tissues become inflamed due to overuse or other factors, they can swell, placing pressure on the delicate nerve.

When the nerve is compressed, the signals cannot fire properly and patients often begin to notice pain, a tingling or burning sensation, and numbness. People with carpal tunnel syndrome may have trouble gripping or holding objects, or performing fine motor functions such as writing or playing a guitar. The onset of symptoms tends to be gradual and may come and go, especially at first.

If the condition is left untreated, it can cause the muscles to atrophy (waste away). While either hand can be affected, approximately half of the people diagnosed with carpal tunnel syndrome experience problems involving both hands.  Risk factors for carpal tunnel syndrome include:

  • Arthritis
  • Diabetes
  • Autoimmune disorders such as Lupus or multiple sclerosis (MS)
  • Hypothyroidism
  • Circulatory disorders
  • Obesity
  • Work that is highly repetitive, such as typing

Fortunately, carpal tunnel syndrome is highly treatable. Depending on the severity, it may require only rest, bracing, or other treatment such as anti-inflammatory medications. If you do not respond to treatment, surgery may be required.

The most common corrective surgery for carpal tunnel is known as an open release. In an open release procedure, the surgeon can correct the issue by opening a space to relieve pressure on the median nerve. The procedure requires a three-inch incision in what is known as the transverse carpal ligament, in order to enlarge the tunnel. This procedure usually takes about 15 minutes to perform.

This surgery is also possible with an endoscopic carpal tunnel release. An incision is made in the palm of the hand and the surgeon gently slides a small endoscope into the opening. The surgeon then makes another incision in order to insert a specialized instrument that will be used to relieve pressure on the nerve.

After the procedure has been completed, the wound is wrapped in a soft sterile dressing. Patients are required to wear bracing to protect the area and promote healing. Patients can move their fingers right after the surgery, and are advised to avoid gripping heavy objects or picking up heavy loads for another six weeks. To learn more about carpal tunnel syndrome, or any other orthopedic related concern, please call Colorado Center of Orthopaedic Excellence at (719) 623-1050 to request an appointment.