Tip for a strong grip (and how to stop the trigger finger!)

We all want a strong grip. But if you’re not careful, you may end up weaker grip thanks to the “trigger finger”.

That happened to me. Don’t let that happen to you!

If the video doesn’t play, click on this link. Transcript below. Happy training!

Tip for a strong grip


Good day! Ando here from HLMA. Today I have a tip to help you build a strong grip. But first let me warn you. As you can see, I’ve had a hand problem lately. Cause?

He grips my hand too much and stretches it a little.

It’s called a trigger finger. I’m not a doctor, but I can tell you that my trigger finger was basically an overuse injury. Maybe you can identify.

If you’re a martial artist, you probably spend a lot of time punching, catching, swinging sticks and wands, you may be playing with weights and battle ropes, but let me ask you – how much time do you spend stretching and stretching your fingers?

Well, if you keep squeezing your hand, you can form a knot. It’s like callous, but instead of being on the outside, it’s on the inside, on your tendons. If the nodule becomes too large, it will get stuck, which means your finger will get stuck. Which sucks! So what can you do when that happens?

At first I tried to rest for a few weeks. It did not work. Then I tried to wear a splint for a few months – even when I was asleep. It did not work. I tried ice, heat, massage, two doses of cortisone, swearing, and a pen – it didn’t work.

No fun – I wasn’t able to clench my fist or play the violin for a year and a half. To be fair, I don’t own a violin, but what if I wanted to?

In the end, I had to say yes to a small operation, which, believe me, is a real pain in my hand. And I don’t want that to happen to you, so if you want a strong grip, here’s my advice.

1) Listen to your body.

I have a confession. For months before my finger locked, I woke up in the middle of the night with stiff hands. I thought it was just arthritis as I got older, but in fact it was overused. My body told me to let my hands rest, but I didn’t want to hear that. I wanted to train.

Don’t make that mistake! Whether you are learning a new skill or turning to an old skill, always give your body time to adapt, heal and recover. Your body speaks to you through fatigue, aches and pains. Listen to it.

2) Balance your training.

I have another confession – I am guilty of ignoring my own advice. You may have seen a video I made years ago about a shoulder injury. Cause? Too much pushing and insufficient pulling.

You can find this video here:
Shoulder flexibility tips.

Well no, I did it again! Yes, I still believe in strengthening your grip by bending and pinching your fingers, but I also believe in stretching and stretching your fingers. Here are some quick ideas to help you balance your workout for a strong grip.

Exercise Strong Grip
Finger lifting

Raising your fingers. Keep your hand straight on the table and lift your fingers one by one. Like playing the piano upside down.

He flicks his fingers. Pretend you’re sending a spittoon across the room with each finger.

The finger pulls. Touch your fingertips on the table or foot, then slowly pull them across the surface until your toes are outstretched.

Rubber bands. Wrap a rubber band or two around your fingers and just play with it.

Passive sections. Release your hand and slowly push your fingers back. It should feel good!

The rubber band stretches

It’s not complicated – just open your hand!

You may be wondering how many repetitions now? How many hours? How many days a week? To answer that, let me answer what the physiotherapist gave me when I rehabilitated my shoulder – one after the other.

Yes. Each pressure should be paired with the thrust. Each flexion should be paired with an extension. One for one.

Good. Another confession … I didn’t do it and I never will! I mean, when I slam into a heavy bag, I won’t count the number of times I squeeze my fist and then stand there another round and pull the rubber band the same number of times.

But what I will do and what I recommend that YOU do is what you can, whenever you can. What does it mean?

This means that you now realize that an imbalance in your training can lead to serious problems, so any effort you put in balancing your workout is better than no effort.

You may focus on hitting a heavy bag when you’re at the gym, but focus on stretching your fingers while you’re on the couch watching TV. Or maybe when you spend a lot of time huddled in a defensive crouch or in a turtle position, you’ll also spend some time opening your shoulders and stretching your chest when you’re in a car or standing in line. The point is that –

Be aware of what you want from your body and take the time to do the opposite.

Man, I love a good cold. Or bad. Anyway, listen to your body and balance your training.

Push drag. Bend / lengthen. Train / rest. Take / give.

This is a smart way to live – both physically and spiritually. If you liked this video, thank you for sharing it with someone who needs to hear it. Next time, consider a violin lesson, my friend, and continue the fight for a happy life.

David Berry

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