Mr Scorpio Posted February 8, 2014 Share Posted February 8, 2014 Does anyone have any advice on how to limit/avoid hand-pain as a result of lifting? I gave it a go yesterday, and although I'm not wincing in pain, my hands and wrists are mildly-achy. I was using light weight (reps in the 10-15 range). I was using gloves w/ wrist-wraps. The pain at this point is bearable, and if it doesn't get any worse I'll keep lifting and hope that increasing weight doesn't increase the pain. At the same time, there is something wrong with my hands, be it arthritis or worse. So, the wise-move might be to abandon lifting altogether. Link to post Share on other sites
FitChick Posted February 8, 2014 Share Posted February 8, 2014 Don't grip the weights so tightly. Loosen your index and pinky fingers occasionally or even open your hands quickly at a point in the movement when you won't drop the weight. Watch this video -- skip past the warmup and about the 2:00 mark, you will notice all three women loosening their grip while working their delts. Link to post Share on other sites
EasyHeart Posted February 8, 2014 Share Posted February 8, 2014 I've never had any kind of hand pain from weight lifting. What part of your hands are hurting? Link to post Share on other sites
Eau Claire Posted February 9, 2014 Share Posted February 9, 2014 You need to be more specific...hand pain can be from anything from immune response, to increase in blood pressure, to a damaged nerves etc. Spread your hands flat against a wall and lean on Them. They may just be sore from using certain muscles but if a distinct pain then something else. Working through an unknown issue is not smart. It may feel fine for a while and then come back more intense. Link to post Share on other sites
Author Mr Scorpio Posted February 9, 2014 Author Share Posted February 9, 2014 I've never had any kind of hand pain from weight lifting. What part of your hands are hurting? I've had pain in my palms and the fleshy part between my thumb and index-finger off-and-on throughout the day. Beyond that, I get pain that tracks up the "outside" of my index fingers (side nearest the thumb). The pain isn't bad, and it also isn't new. I've had it w/o weightlifting for about a year now. The weightlifting just seems to make it more regular than it would be otherwise. Link to post Share on other sites
Elias33 Posted February 9, 2014 Share Posted February 9, 2014 Does this happen with the Barbell? Link to post Share on other sites
Author Mr Scorpio Posted February 9, 2014 Author Share Posted February 9, 2014 Does this happen with the Barbell? I didn't get that far. This was the first time I'd lifted in probably three-months, so we're talking light dumbbell curls, triceps-extension w/ rope, shoulder presses w/ machine. 3 sets each. Link to post Share on other sites
thefooloftheyear Posted February 9, 2014 Share Posted February 9, 2014 I dont advocate it for a long period of time, but use wrist wraps/straps..It will distribute the load and take the pressure off your hands when you are trying to grip the bar. the problem with this is that you will hamper your development of the small muscles and tendons in your hands that prevent the condition you are descibing in the first place. So I say use them until the aches and pains subside a bit, then work on your grip strength. My opinion, on the little bit of info you gave me, is that you are straining those muscles/tendons in your hand..Once you develop a strong grip, then you wont have the problem.. Here is what I would do... Go and buy a few of the hand held grippers(in various strengths) and keep them in your car/office...If you are driving just start using the gripper.. If you are at the office or watching TV, keep using the gripper..Once you get comfortable with one, go up to the next stronger one...etc..If you do this right, you will eventually get your grip stronger and you wont strain as much or be in as much pain..Do a lot of wrist curls as well and when you do it, allow the bar to roll as far as your open hand will allow and then roll it up..Dont worry about overdoing it...Just take a look at the guys that work with heavy shyt every day, they usually have a very strong grip and overdeveloped forearms..Ive seen 60 year old stone masons pick up 50 lb belgian blocks with one hand-yet never set foot in a gym.. Good luck.. TFY 2 Link to post Share on other sites
Emilia Posted February 9, 2014 Share Posted February 9, 2014 If it's about grip strength, I've found farmer walk has worked very well for me. The beauty of it is that you can vary the weight and gradually increase it. It has helped me and I love the overall increase in strength it gives me too. Link to post Share on other sites
EasyHeart Posted February 9, 2014 Share Posted February 9, 2014 I've had pain in my palms and the fleshy part between my thumb and index-finger off-and-on throughout the day. Beyond that, I get pain that tracks up the "outside" of my index fingers (side nearest the thumb). The pain isn't bad, and it also isn't new. I've had it w/o weightlifting for about a year now. The weightlifting just seems to make it more regular than it would be otherwise. I have no idea what that might be. My wrists sometimes hurt if I'm being sloppy with my form. And the skin on your palm always hurts until you build up callouses. What you're describing sounds neurological. You might want to see a doctor about that. 1 Link to post Share on other sites
Author Mr Scorpio Posted February 9, 2014 Author Share Posted February 9, 2014 I have no idea what that might be. My wrists sometimes hurt if I'm being sloppy with my form. And the skin on your palm always hurts until you build up callouses. What you're describing sounds neurological. You might want to see a doctor about that. I don't doubt that it is neurological. I guess I was hoping someone had faced a similar experience and would say "Eh! No big deal!". I suppose the smart thing would be to stop lifting all together. Link to post Share on other sites
Elias33 Posted February 9, 2014 Share Posted February 9, 2014 I didn't get that far. This was the first time I'd lifted in probably three-months, so we're talking light dumbbell curls, triceps-extension w/ rope, shoulder presses w/ machine. 3 sets each. Stick with free weights to be sure. Barbell and machines may force your hands and wrists in a unnatural position that not everyone tolerates. I do my shoulder presses with dumbbells, simply because the barbell is too uncomfortable for my hands. Remember that any type of pain (not soreness) is a warning when it comes to lifting. Stick with free weights (dumbbells,, kettlebells) until you know more. And do not "squeeze" your grip on them, just hold firmly. Lastly, go to doctor. Link to post Share on other sites
FitChick Posted February 9, 2014 Share Posted February 9, 2014 I guess I was hoping someone had faced a similar experience and would say "Eh! No big deal!". I suppose the smart thing would be to stop lifting all together. Don't be silly. Just don't use any weights for two weeks until your hands feel better then start light and do fewer reps initially, gradually building up. And hold the weights exactly as I said in my previous post. Watch the video to see how they do it. I used to grip so tightly that I often got bruises on my fingers. No problems now and I generally do at least fifty reps of many upper body moves. Link to post Share on other sites
Emilia Posted February 10, 2014 Share Posted February 10, 2014 I don't doubt that it is neurological. I guess I was hoping someone had faced a similar experience and would say "Eh! No big deal!". I suppose the smart thing would be to stop lifting all together. I would see a specialist. Link to post Share on other sites
Priv Posted February 10, 2014 Share Posted February 10, 2014 (edited) I don't doubt that it is neurological. I guess I was hoping someone had faced a similar experience and would say "Eh! No big deal!". I suppose the smart thing would be to stop lifting all together. Don't. Go to a doctor if you think it's serious. Like others have said straps and gloves don't improve your grip strenght. Dont know how long you have been lifting but if it has been a while there will a huge imbalance in grip and weights lifted. If your worried about keeping your grip use magnesium/gym chalk instead. Gives you better grip because your hands are being kept dry. Wendler suggests Kroc rows for grip strenght. Perhaps look into that? Here is a nice article: T NATION | Kroc Rows 101 Edited February 10, 2014 by Priv Link to post Share on other sites
BOREDouttaMymind Posted February 10, 2014 Share Posted February 10, 2014 keep an eye on it. pain is our bodies way of saying 'hey dude... ya somethings not right... take it easy'. if youre going to the gym and mostly doing curls (like most people do for some reason), take a break from the curls and do other things. our bodies have many muscles to work out. if your wrist hurts, do wrists once a week, 2 sets, light weight (2.5lbs) for 5 reps. and work up from there. if you want to do bicep curls, place the dumbbell on the ground in front of you, and grab it with an OVERHAND grip, so the top of your hand is facing the air, and lift that way. it not only takes stress off the wrist, it helps prevent tennis elbow (which has nothing to do with the elbow itself) in younger people. it takes time to learn this move as it feels backwards, but do it slowly, and youll get it in no time. Sincerely, a gym dude. Link to post Share on other sites
Author Mr Scorpio Posted February 15, 2014 Author Share Posted February 15, 2014 So the diagnosis is carpal tunnel. No surprise there. Doc advised to wear splints while sleeping and limit lifting to two-days per week. Anyone have any two-day splits they'd like to recommend? No squats or deadlifts. Link to post Share on other sites
John83 Posted February 16, 2014 Share Posted February 16, 2014 So the diagnosis is carpal tunnel. No surprise there. Doc advised to wear splints while sleeping and limit lifting to two-days per week. Anyone have any two-day splits they'd like to recommend? No squats or deadlifts. For a two day split id go day 1 - chest, delts, triceps day 2 - legs, back, biceps upper/ lower is fine but upper day ends up being a lot longer than lower day., the above is more balanced. Link to post Share on other sites
thefooloftheyear Posted February 16, 2014 Share Posted February 16, 2014 So the diagnosis is carpal tunnel. No surprise there. Doc advised to wear splints while sleeping and limit lifting to two-days per week. Anyone have any two-day splits they'd like to recommend? No squats or deadlifts. Im not a doctor, nor would I give you medical advice...I WILL tell you what I would do, though...I would ditch the surgery and work heavily on building my wrist/hand strength...Many conditions can be overcome with the proper training and work.. I dont think two times a week is enough, but I suppose anything is better than nothing at all.. Good Luck. TFY Link to post Share on other sites
FitChick Posted February 16, 2014 Share Posted February 16, 2014 Try prolotherapy. Here is an explanation of how it works. I listen to this doctor on the radio most weekends. Link to post Share on other sites
Author Mr Scorpio Posted February 16, 2014 Author Share Posted February 16, 2014 Im not a doctor, nor would I give you medical advice...I WILL tell you what I would do, though...I would ditch the surgery and work heavily on building my wrist/hand strength...Many conditions can be overcome with the proper training and work. I appreciate the advice. However, if the doctor's prognosis is correct, this is a neurological condition. I don't see how strengthening muscles would effect the nerves. That being said, I'm interested in your advice on a two-day split. Link to post Share on other sites
thefooloftheyear Posted February 17, 2014 Share Posted February 17, 2014 I appreciate the advice. However, if the doctor's prognosis is correct, this is a neurological condition. I don't see how strengthening muscles would effect the nerves. That being said, I'm interested in your advice on a two-day split. Scorp. Let me relate a quick story...And by no means am I saying doctors are quacks, but some(many?) doctors do not have a clear understanding of the miracle that is the human body and its ability to cope/adapt to conditions.. About 10 years ago, I put a 3/8" drill bit through my index finger..(I know you are smart, but thats about the diameter of a typical soda straw)..It went in at the underside of the first segment and out at the top of the first knuckle..After fully numbing my hand and carefully removing the bit, I was cleaned, stitched and referred to a hand specialist..I had NO feeling or strength in the finger and part of the hand...None...I was told by the doc that unless I had some complicated surgical procedure(that involved the entire hand) that I was at best going to lose some function of my hand and possible amputation of the digit..So I decided to rehab it on my own-if it wouldnt respond-then id fix it....It took some time(4-6 mos), but I regained every last bit of strength and feeling in the finger/hand. I have very strong hands, mostly from the work that I do, and partially from my training regimen.. Point being..In many cases, nerves can be irritated if the surrounding muscles/tendons arent strong enough to take the load off or support the movement being called upon..So many people with lower back pain(again, we are talking pinched nerves here) suffer because these folks have no supporting muscle structure to keep the nerves from being irritated, or they are too fat in the belly, which causes stress on the nerves in the lower back..Everything works in tandem, when it involves the body.. OK, off the soapbox now... If you were only going to do two days a week, then I would focus on squats, core exercises and other movements that are more "full body" movements...Work all body parts in, splitting it up as you desire..If you are only going twice a week, the intensity level should be extra high. You can hack squat or leg press if you dont want to irritate your hands as regular squats do require some hand involvement in stabilizing the bar on your back..I would also scan the gym for the types of equipment that might allow you to train without putting stress on the irritated areas...Im not a huge fan of machines, but many machines allow for different grip angles/positions. I am sure you can find something that suits your needs without undue stress/pain.. I wish you well.And believe me, not trying to knock the docs advice, just offering another perspective.. TFY 1 Link to post Share on other sites
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