Many excellent programs require using gym equipment like kettle bells. Sometimes, fingers give out before muscles. Here are tips to protect the hands.
Be strong…and gentle
Go ahead and use equipment that helps you build muscle and feel strong, just don’t forget to be gentle with your hands. Start by keeping them covered. Experiment with different types of gloves that keep vulnerable portions of your hands covered. You may also consider taping your hands if gloves limit dexterity.
Vary your routine
Lower your reps and alternate exercises such as kettlebell swings and pull-ups with leg lifts or some time on the treadmill. You want to avoid working your hands and fingers for too long. Allowing rest time with alternate exercise can reduce injury and, ultimately, boost overall fitness.
Monitor hand placement
Pay attention to when you are most likely to experience injury, such as blistering, and fatigue. Adjust hand placement accordingly. For example, you want to grasp your kettle
bell at the finger crease rather than the palm. You may also want to consider a light, non-slick protective barrier. Dry skin is more susceptible to injury from friction. If you become injured, care for your skin to speed healing.
Choose equipment carefully
Notice what kinds of equipment cause you the most discomfort. For example, some users find iron kettlebells easier on their hands than plastic ones.
Loosen your grip
Obviously, you don’t want to send any equipment flying across the room. Still, it is possible to hold the kettlebell securely with a less than white knuckle grip. Loosen your fingers so that your grip is firm but not overly so.
Leave the jewelry at home
Some rings may interfere with your safe grip and increase your risk of injury. If it is safe to do so, remove your rings during the workout.
Try some hand strengthening exercises
Give your hands a warm up before getting started. For example, make a fist and then open your hands wide, stretching the webbing between fingers. Finally, give the fingers a wiggle as they are splayed wide. Return to the fist, starting position, and repeat three or four times. Claw stretches are also helpful. Turn your hands so that palms face you. Bring the tips of your fingers to touch the tops of your palms. Extend the fingers again and repeat three or four times.
Don’t let finger fatigue or hand injury keep you from a good workout. Be tough with your routine, but gentle on your hands.
