Exercise and Fitness

Any links or info for hand/finger/knuckle therapy?

Briefly, my hands are done in from hitting something a while back. It's back to normal size after being swollen but I can't hit my heavy bag and i've lost a little grip strength. On my left hand the joints in the middle of the fingers feel constantly bruised and hurt bad if I try hitting the bag, and 2 of the knuckles on my right hand are sore when I clench my fist(the hand i've lost a little grip strength in).

They've been like this for almost 2 months now. I don't think I broke or fractured them in anyway because I could and can move them fine after wards.

Is there any links or info anyone can share to have my hands recover back to normal?

Below is just an excerpt from the total article. This may help you.

In fact I believe in grip strength so much that I think that just by squeezing the bar harder on all your exercises will end any doubt you might have. If you squeeze the dumbbells, the barbells every time then that alone will help you bench more as you start training heavier in your quest for strength. I know that for me personally I have locked out quadruple weights and injured hands through squeezing techniques. Let's go over a list of creative exercises to improve your tendon strength to give you that extra edge on your benching power, whether you are bored at someone's house, working construction or watching television. And remember the forearms are a muscle group that are hard to overtrain. So apply some of these techniques into your routine.

The Open Palm Deadlift-

Grab the handle and hold on. This will increase grip strength!

Farmers Walk-

Take 2 dumbbells in each hand and run around the gym or outside with them. This will get your grip stronger.

The Pinch Grip Strength Device-

You can perform upright rows, 1 arm rows and farmer walks with these just by squeezing them. These work a lot like clamps or little balls that you squeeze, but of course you can adjust the tension of how hard you squeeze at your own risk.

Medicine Ball Grip Training-

Another fun (and inexpensive) way to train grip strength is to use partially inflated medicine balls of different weights. Shown here are homemade balls of 8 and 15#. To make your own, buy playground rubber balls and a pair of needlenose pliers (to remove and re-insert plug) and fill with water from the tap. The more fully inflated the ball, the wider (and stronger) the grip needed to hold on. Another option for homemade pinch training devices? heavy books or dictionaries. Start with an abridged version and work up to Webster's Complete.

Squeeze a Towel-

Get a towel wet and start squeezing it.

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