Exercises for hand/forearm cramping and strength

James

James

Well-known member
Hey Barf.

For the past 7-8 years, I have been dealing with discomfort, cramping, etc in my hands. This happens during a variety of activities. Cold increases the speed that it starts occurring. As well as position relative to my core.

My left hand is more distinct with issues. The strength is lower than my right, and the ring and pinkie fingers are the first to begin cramping. My clutch hand when riding the dirt bike is what finally pushed me over the edge of laziness to take action. My right hand is more noticeable with tools. Impact tools, drills, or squeezing and holding smaller tools will lead to cramping and locking of my hand.

I attributed it to poor circulation, or past impacts, or any other excuse my brain came up with.

This week, I decided to start dexterity and strength exercises to eliminate the easy, self controllable rehab. I picked up 3 different density balls that were marketed as a hand restoring product. The exercises are squeezing, pinching, rolling, etc.

I also picked up the hand grip trainer. The old school spring you squeeze to increase strength.

Any time I am at my desk, driving, or sitting, I have been using either the balls or the squeeze tool and have noticed a small improvement already. I am hopeful that the blood flow and tendons are enjoying the stimulation.

Has anyone gone through this and have information that will help the problem, or assist in preventing me from making it worse? I am easing into all the exercises, but intend to continue as long as my hands feel more limber.

I appreciate your experience and feedback!

James
Hayward
 
stangmx13

stangmx13

not Stan
join a rock climbing gym. you'll strengthen your hands and forearms. you'll also learn how to use them only as much as necessary for a given situation.
 
KTMKen

KTMKen

Oldest hooligan you know
Grip the tank more with your knees and loosen your grip on the handlebars.
 
thepretender

thepretender

Well-known member
I had numbness weakness and cramping I assumed I was just getting old and sleeping in a bad position ect. Turned out to be bone growth on my spine cutting into the spine cord only found when getting mri after moto accident. So first if you haven't talk to your doctor and eliminate something that can be fixed. I had to break 2 vertebrae to avoid turning into a cripple, where I was headed if left untreated.
 
Beanzy

Beanzy

Wind free
Have you seen a doctor? An orthopedist? Grip test?

Could be carpal tunnel.

Does plunging your hands into hot water offer you relief?

If you prefer tight-fitting gloves, consider wearing gloves one or two sizes bigger. Bend your fingers in the gloves. Once cramping starts, go another size bigger.

Not in the medical field. Just curious. Also had CTS surgery on my right hand. Best thing I ever did.
 
dittoalex

dittoalex

Too much lean angle...
I've had great relief from deep tissue massage for muscle knot clusters and other musculoskeletal badness from being curled up on bikes. A good Thai massage will hit most of the same spots, there's like a 95% overlap with Ah Shi points.
 
Marcoose

Marcoose

50-50
OP, same here, 4-5 years ago I’ve started developing the same symptoms and discomforts. Then I’ve got serious with the fingers and thumbs stretches. (PM/call for explanation.) That helped some. Then about 1 1/2 years ago I got serious again with cardio, weights, jogging, swimming, etc, and not only the finger-hand-arm pains disappeared, but so did elsewhere in the body.

Like everybody is saying above, and you’re finding by yourself, the secret sauce is in the exercises. We’re getting old, mate. :laughing
 
B

Bumpits

Well-known member
grip strength
improve-grip-strength-with-grip-crushers.gif


throttle strength:

forearm-exercise-equipment-wrist-roller.jpg
 
Last edited:
L

LectricBill

Kicks Gas
I second releasing your grip as you ride.

Start by focusing on the joint between your skull and spine, allowing ease there so you don't pull your head back and down; let it roll slightly forward and up, leading your back into releasing upward. Don't DO, but allow to happen. Let that release spread out across your shoulders (letting them move apart to the sides) and down to the elbows, then down into your hands.

Hold the grips so that rice paper could be pulled out from between the grips and your gloves.

Repeat often, whenever you think about it and traffic allows.

And E) All of the Above suggestions.
 
tzrider

tzrider

Write Only User
Staff member
James said:
My left hand is more distinct with issues. The strength is lower than my right, and the ring and pinkie fingers are the first to begin cramping. My clutch hand when riding the dirt bike is what finally pushed me over the edge of laziness to take action. My right hand is more noticeable with tools. Impact tools, drills, or squeezing and holding smaller tools will lead to cramping and locking of my hand.
Click to expand...

This sounds familiar, unfortunately. I had similar symptoms but accompanied by numbness in the ring and pinky fingers of my left hand.

Long story short, I had compressed disks at C7/T1, which impinged the nerve root that connects to the ulnar nerve in that hand. The cramping seemed to be the result of muscles receiving the signal to contract but not to relax. It didn’t happen all the time, but it did happen every day.

There could be other causes but to echo what someone else has said, get imaging of your cervical spine and have a nerve conduction test on that arm to see if there are neurological issues. The fact that two fingers are affected more than others makes it sound like a nerve issue to me.

Exercise can improve the current situation, but if there is a degenerative condition in progress, you want to find it and treat it if you can.
 
James

James

Well-known member
Thank you for all the feedback. A couple days later of hand exercises and pushups, I feel some changes. The general dexterity has increased already. I am scheduling an appointment to have a professional look at me. I see a chiropractor pretty regularly, but for some reason, never thought to discuss this complaint with them. Will change that.

I do keep up on nutrition, but I am pretty bad at hydrating with water. I need to get back in the habit of keeping and using a water bottle. Typically, I get all my h2o via coffee or coors light :) .

I had been reading about the 2 halfs of the hand. The thought of spine/bone issues being thd culprit scares the shit out of me, but I am going to have it looked at and hopefully ruled out.

My preferred case is that I need to exercise and drink water. I will update with what the Dr.s have to say.

James

Also, I have a chance to ride in 2 weeks. I am excited to see what the change is after 3 weeks of attention to strengthing and stretching.
 
You must log in or register to reply here.
Top