Grip Failing

[rippedchick]

I was benching a few days ago and afterwards got this bit of soreness on the outside of the palm, side where the pinky is, in the spot where the bar was resting. Now my grip is failing. I can hold onto barbells (though I haven't tried much weight) I can't pinch anything. I have trouble palming a football upside down. Has this happened to anyone else from benching and do you have any remedies? I'd like to bench again but I'm afraid it will make it worse so I haven't done any pressing movements. It's messing up my lifting schedule. Thanks in advance.

[matthcarl]

I don't know the finer points of gripping, but I've done the bench press regularly for several years and I've never heard of it doing anything to the grip by itself. I don't really grip the bar at all, just rest it in my palm and use the fingers to make sure it doesn't slip. I suppose if you let the bar roll into the fingers (with wrist bent back unnaturally) it might cause an injury.

[rippedchick]

The bar doesn't roll up. The injury is in the middle outside of my palm where the bar rests during bench. It's making the grip of my pinky and ring finger to fail.

And I've been benching for years too and this has never happened, but I'm benching the most I ever have before so I think maybe the heavier weight is just new to my hand.

Edited July 28, 2007 by rippedchick

[vikingsrule92]

I had something similar to this and I think you have the same type thing. It's probably a heel pad bruise. I had a bruise their and it resulted in a pain a little below the pinkie. Basically you just need to rest it and let it heal. It worked for me and now it still hurts a little (just bruised it 2 weeks ago) but not while benching. You can also try ice/heat, not sure how well it'll work.

[TelegraphKey]

I'm just completely guessing, but this sounds sort of analogous to heel spurs or plantar fasciitis, in the foot, or the like, where one of the best things you can do is get padding on it to absorb shocks -- so maybe really cushy weightlifting gloves, athletic gauze, etc. Another thing you probably have to do is really rest it for at least a couple weeks, maybe like 6 weeks, from really impactful activities like putting your max bench weight on it. Also, there might be a way to tape your hand that will take some stress off the area of your hand that's affected (but I don't know what that taping would be). Also, ice it up at night for as long as you can stand it.

After it heals, maybe some gripper and pinch work like you see detailed on the Gripboard might help that part of your hand get stronger?

Edited July 29, 2007 by TelegraphKey

[crobb1320]

as viking said,your description sounds like bruise,can you push on it with your opposite hand and find the sore spot?if so does it feel like a bruise?? contrast baths could help with the healing.hope you have some luck finding the problem.

[rippedchick]

It feels like something between a pinched nerve and a bruise.

I was thinking something cushy on the hand but I can't think of a way to cushy the palm. Maybe I'll wrap a t-shirt around it or something...

[makey98]

I am not an expert on this but I would think that a heel pad bruise or heel spur WOULDN'T cause any grip strength loss. I would think that if you are experiencing strength loss you probably pinched or pressed a nerve in some way. A muscle could have pressed against it or you could have had the bar in a wierd spot and damaged or irritated the nerve. IT doesn't have to be a stinging type of pain in order for it to be a nerve. A nerve that is irritated can also feel like a dull aching pain. I would soak in cold water to relieve swelling or inflamation of the area and maybe take an advil or something. If you still have weakness in your grip after a couple days I would see a doctor immediatelty!!! Good luck and be careful.

[hab34buy]

I had this (or something alot like it) for a few weeks a couple of years ago, yet the cause for me was too much martial arts hitting practice, but it was in the same place with same results. It had the same effect of temporarily taking away my grip and ending all bench presses, hurt too much. I am no doctor, but I would venture to guess that it is something in between what some of the others have been saying (as in everyone's right). For me at least, it involved swollen and bruised tissue that agrivated a nerve (nerve issue and tissue bruising). Now, I'm not talking about huge visiblly noticable swelling , but enough that ice made the area feel looser. My recomendation is contrast baths (as others said), but also massaging the area (i.e. heel of hand). I was taught (and it doesn't mean I'm right on this) in my martial arts studies that rubbing out bruised areas is important for quick healing... all I can say is that by rubbing the heel of my palm is spite of the discomfort it did make it feel better faster. Just a thought ~Jw

[j.scribner]

I am sitting here with similar symptoms on the thumb side of my right hand, and have been nursing it now for a couple of weeks. It has completely stopped me from lifting anything, and I have sensations ranging from dull, aching pains to tingling, stinging pains. Sometimes it feels like the pain is radiating up into my shoulder. The base of my thumb aches constantly, and my grip is shot- can't even close a trainer right now. Mine came from doing several intense weeks of heavy-bag work, doing over 4000 whacks with a sledgehammer in just 2 weeks, and then some heavy pinch work and strongman stuff. Started out with both hands, but the left is OK now. No idea what I managed to screw up, but it's put me out of anything lifting for awhile. Even riding my bicycle (and shifting with the grip shifter) hurts. Ibuprofen doesn't even touch it. Guess time and rest will take care of it. Now, where's that thread on peaking at 50-60.......? Take care of your hands and don't push beyond pain.

John Scribner

[bliss]

I am sitting here with similar symptoms on the thumb side of my right hand, and have been nursing it now for a couple of weeks. It has completely stopped me from lifting anything, and I have sensations ranging from dull, aching pains to tingling, stinging pains. Sometimes it feels like the pain is radiating up into my shoulder. The base of my thumb aches constantly, and my grip is shot- can't even close a trainer right now. Mine came from doing several intense weeks of heavy-bag work, doing over 4000 whacks with a sledgehammer in just 2 weeks, and then some heavy pinch work and strongman stuff. Started out with both hands, but the left is OK now. No idea what I managed to screw up, but it's put me out of anything lifting for awhile. Even riding my bicycle (and shifting with the grip shifter) hurts. Ibuprofen doesn't even touch it. Guess time and rest will take care of it. Now, where's that thread on peaking at 50-60.......? Take care of your hands and don't push beyond pain.

John Scribner

that sounds like pinched nerve to me since it tingles and especially if it feels up in the shoulder...

[rippedchick]

Well I've been doing pulling lifts while waiting for it to get better. It was a few days ago now and most of the soreness is gone. I'm pretty sure the majority of strength is back so I'm benching today. I'll just wrap a t-shirt of ace bandage around my hand before lifting. I was probably doing something a bit wrong with the heavy weight but I don't have a spot to look at it.

I rubbed it out and did a contrast bath for those who are curious.

Thanks for the help.

[TelegraphKey]

My intuition tells, and I might be completely wrong so buyer beware, that once you get healed up, fingertip pinch exercises might help you out, like hub pinching or picking things up with just your fingertips. Especially isolating the ring & pinky fingers only (don't lift with only the pinky, use the ring too).

[rippedchick]

hmm. I'm pretty new to the board because I'm tired of having crap grip, but I don't really understand the lingo... i.e. pinching.

[hab34buy]

Pinch grip is any grip wherein pressure is created between the thumb and any combination of the remaining digits. In other words, if you grab a book with your thumb on one side, and the other fingers on the other side... then you are pinch gripping the book. Speaking of books, I will recommend THE books that others on this board would advise as well... John Brookfield's two grip training books. They will explain things like pinch grip much better than I. Also, if you go to the FAQ section, there is explaination there I do believe ~Jw

[TelegraphKey]

http://www.gripfaq.com/

http://www.gripfaq.com/Thumb_Strength_Exercises/

(When you're healed,) take, say, two 10 lb plates, or two 5 lb plates, put their 2 faces together, smooth sides out, and, with your thumb on one side, and your fingers on the other side, try to pick them up at the same time with one hand.

By "fingertip pinch" I mean picking up something using mostly just the tips of your fingers & thumb (above the first knuckle). Picking up weight plates by their hub in the center of the plate is such a lift. Anything wide you can pick up this way.

I was thinking of you using just your ring, pinky, and thumb (leaving the index and middle finger out). For example, pick up your computer's mouse, thumb on one side, ring & pinky on the other (index & middle floating above, doing nothing). Up the weight on this over time and maybe that part of your hand (pinky side) might get a little stronger.

[rippedchick]

I'll do the pinch lift with just the ring and pinky on my football and see how it works. I'll use my whole hand and see how two 5s feels. I have no idea what I'm capable of pinching but I'll give it a try today. And I think my plates don't have a smooth side. I never looked that closely but I'm pretty sure they look the same on both sides. There is a ridge on the outer edge of the plates.

[rippedchick]

Nevermind I just gripped the football and realized that I always only hold it with the ring and pinky. My index and middle finger just sit on it.

[TelegraphKey]

It's no fun unless you're pinching the smooth sides! Still, you can get good work by just using whatever weights you have available. Just make it enough weight to be challenging. (Again, though you should probably wait until you're healed)