February 05, 2024 3 min read
If you’ve ever struggled to open a jar or dropped a dumbbell, you’re not alone. Maybe you’re having a hard time lifting as much weight as you’d like at the gym, or you’ve noticed your grip just isn’t what it used to be.
Hand weakness and loss of grip strength in seniors are common. Regardless of your age, grip weakness doesn’t have to hold you back. Below we explore what causes loss of grip and what you can do about it, from using grip aids to doing grip strengthening exercises.
If you’re noticing your grip is weaker than it used to be, here are some possible causes:
When the nerves controlling your hand muscles become damaged or compressed, your grip strength can suffer. Conditions like carpal tunnel syndrome, cubital tunnel syndrome, and peripheral neuropathy disrupt the communication between your brain and muscles, resulting in a weaker grip, making it difficult to securely hold objects.
Conditions like osteoarthritis and rheumatoid arthritis can affect your hand and finger joints. Inflammation and damage to these joints can make gripping objects painful. It can also limit your range of motion, which makes gripping things harder.
Tendons connect your muscles to your bones and play a crucial role in hand strength. Tendinitis or tendon injuries can weaken these vital structures, making it hard to get a good grip on objects. Tendon issues are often caused by repetitive movements or overuse.
Age-related muscle atrophy due to lack of regular physical activity can weaken muscles throughout your body, including the grip muscles in your hands and forearms. Incorporating strength training into your routine—no matter your age—is an important part of maintaining critical muscle mass.
Grip loss in seniors is common. If you’ve noticed hand weakness or a grip that’s grown weaker over time, it’s important to see your doctor, especially if it’s affecting your ability to perform everyday tasks.
If your grip isn’t as strong as you’d like—whether because of underuse, or an injury or illness—there are things you can do.
Improving grip strength in seniors is possible. So is improving grip strength after an accident. Here’s how.
Simple exercises like squeezing a stress ball and doing wrist curls with dumbbells can help build up your grip muscles. Make sure to do a mix of crush, support, and pinch exercises.
Crush exercises work your grip using the fingers and the palm of your hand. Support exercises test how long you can hold onto or hang from something. Pinch exercises test how long you can pinch something between your fingers and thumb.
Grip trainers, hand expanders, and finger strengthener devices provide resistance to help you enhance your grip. Incorporate these tools into your workout routine for consistent improvement.
Improving flexibility in your forearms and wrists can enhance your grip strength. Stretching exercises like wrist flexor and extensor stretches can help increase your range of motion and reduce the risk of injury.
Your diet plays an important role in overall muscle health, including your grip strength. Make sure you’re getting enough nutrients—especially calcium, magnesium, and protein—to support muscle growth and repair. Dehydration can lead to muscle weakness, so make drinking water a priority.
Exercises that target the grip muscles in your hands and forearms are the best way to improve your grip. But we all need a helping hand sometimes.
Versa Gripps can help you get a better grip during strength training exercises with dumbbells or barbells. They’re also great for everyday tasks like weed whacking, moving heavy objects, or chopping firewood.
Versa Gripps are engineered with proprietary non-slip material, which helps reduce grip fatigue—and the likelihood of dropping weights and other objects.
Pick up a pair and start working on your grip, in and outside the gym.
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