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What are they called please and where from?
As always, thank you so much. 🙂
you mean the power ball? Best prices are on Amazon I think.
There's also the gripmaster.
JonR - thanks but not what I'm looking for, I think.
Edit: it enables the squeezing action to be improved, if that makes sense!
power balls are excellent use them all the times to keep my climbing grip strong...
I just bought some of the York handgrips as I was having problems with my right forearm, couldn't grip well and even a handshake caused a flinch.
Couple of percussive (and painful) massages latter and some use of the powerball and the york grips and it is almost fixed.
Powerballs really work for strengthening hands and wrists.
They do a hard foam one you squeeze which works well too. I really should use them more but the novelty wore off after a while.
Best are these:
http://www.handstrengtheners.net/1-3407931-B002DHM416-Weider_Adjustable_Heavy_Tension_Hand_Grip
You get used to it pretty quick so being able to increase the tension really helps develop strength - and is good for reducing arm-pump I've found.
Who knew there'd be a whole website dedicate to such things?
I reckon you can replicate the action needed, to hang on to bike handlebars, with one of these.
Oh........ yeah 8)
P.S. It's really your forearms they work on - as there are no muscles in your fingers!
Captain of crush grippers are far better than a power ball and when you have mastered one you can move onto the next.
Using a Powerball gave me tendinitis and I didn't even use it that much. Just bought some cheap gripper things from Tesco to replace it, they seemed OK but are gathering dust now :p
Thanks for the replies and links.
I think it's hand therapy balls that I'm looking for. I hurt my hand following an accident and am unable to do a squeeze action. Found a physio supplies place that do them.
Just get a tennis ball, squeeze that.
I had a hand operation some years ago, about 3 days after the dressing came off I had to pick up a new motorbike, and I needed to be able to use the brake!
Tennis ball is as good as anything. 🙂
A tennis ball?
Cut a bit out of it if it's too hard to start with. Or buy a red spot squash ball?
c_g, I have one. I can pop it in the post to you if you want. It's been sat in my work desk unused for about 3 years.
All you have to do with it is add/ remove elastic bands to increase/ decrease tension.
For rehab work you'll probably be wanting hand therapy putty.
[url= http://www.physiosupplies.com/acatalog/Handy_Therapy_Putty_-_85gms.html ]http://www.physiosupplies.com/acatalog/Handy_Therapy_Putty_-_85gms.html[/url]
Ideally you'd want your grip strength measured in order to know which strength of putty you'd need though, otherwise a bit of guesswork is involved.
or the sorbothane grip exercisers - used to have one and it was pretty good.
when done with it you can cut it into smaller blocks and isolate your hifi with it 🙂
😆 @ grum
OK, all very helpful so thanks chaps. Have ordered a putty type so shall see how that goes.
mulletus - thanks for your offer anyway!
Hia cin girl,
Here's a different angle.
a KettleBell is great for grip / hand strength, as well as strengthening arms, core etc.
You only need one and you'd start with a 9Kg maybe, or a 6Kg - a 12 is feasible but quite advanced for a girl, as I understand it. Especially as you're starting out injured.
Maybe go to your local weights shop - or even Tesco - they have a small one in large stores - just try holding it handle down and doing an overhead press - see how much grip it takes to keep it stable and how that would help with bike handlebar grip. Yes, the KB grip is fat, but it seems to translate OK I use thin grips.
Because of the shape a kettlebell is great for wrist stability - if you'd like to see a great overall use of it, maybe try this link [ http://www.bikejames.com/strength/turkish-get-up-for-mountain-biking/ ], a great whole body exercise. Also the swing, [ http://www.bikejames.com/strength/3-steps-to-fix-your-kb-swing-for-mountain-biking/ ] feels quite daft at first, but certainly works those biking muscles [at the same time as the hands/wrists.
Have a look at bikejames.com for some mtb specific tips. I've been using a 12Kg KB for a while and it definitely strengthened my grip/ forearm strength.
I woiuld propose that biking is about stabilising the bars, i.e. a static grip, it's not a dynamic repeated movement like pedalling [or playing a guitar] - so you're not squeezing your fingers in and out like with an exerciser - although I'm sure those balls, squeezers and putty definitely help - as we certainly need to be able to do finely controlled and strong repeated movements with the braking finger.
take it easy, rehab carefully
if you are on a keyboard a lot you might also like to have a look at "stretchware" http://www.stretchware.com/
I was recently working with a studio of fine artists, they spend all day painting in incredible fine detail - like fine art signwriting almost. I asked about hand pain and they use kettlebells "hardstyle" (big ones) to keep it at bay!
Watch out, as with any exercise bad technique is an issue. bikejames is pretty hot on that, he seems a good MTB based exercise guy a overall.
hope it helps, you should definitely consider it.
neil
CG sounds like you need those soft squashy balls; I have one on my desk actually*!
Start with one of those, then there's firmer dog toy balls which would be good, then progress to a tennis ball.
Steer clear of any Snake Oil spensive rubbish....
*TBH it's disappeared don't know where it is jolly well have not seen it for ages it's about somewhere...
mudfish - thanks very much for all your info and e-mail, shall have a good read of that. 🙂
Have been using the squidgy stuff but hand is still swollen. I think that by having to use it more than the badly damaged side, it's gradually getting stronger. Will take time I suspect.
If your hand is swollen stick a tubigrip bandage on it or if you have lots and lots and lots of money get a lycra glove made.
I've just been using a squidgy stress ball thing, my hand therapist said it was just as good as a lot of the more expensive options out there and it only cost £1 in Hawkins bazar, and it has a smiley face on it so it makes me feel better when I'm struggling!
You may find doing wrist extension and flexion with a small weight helps too (that's what I've been advised), I have to do it with a 0.5kg weight several times throughout the day (sounds light but its difficult!)
all of those devices are more for rehabilitation than actual strengthening of healthy muscles and tendons. I would just ride more
all of those devices are more for rehabilitation than actual strengthening of healthy muscles and tendons. I would just ride more
Did you actually bother to read any of the OP's posts? She's injured her haynd and needs to therapise it so's she can grip again.
Start soft, work up. Even a bath sponge will do for starters.
Another suggestion is to get a bit of wood, bang 5 nails into it in roughly a big hand shape, hook some elastic bands over the nails and use that to strengthen individual fingers.
Hia Cin girl
sounds as if it's too early for the kettlebells, maybe
I imagine you probably have some muscle spasm in your forearm [which would cause the inflammation], the spasm is there to protect the wrist - trying to prevent movement.
Perhaps your forearm will be tender to pressure up near the elbow crease on the outside of the arm
- I would give the forearm a good massage and try seek out any knots or tender spots -
if you find any knots (lumps or tender bits) press on them (it's painful, so just press to level 7 or 8, level 10 being excruciating) for about 7 seconds with a small movement of the thumb or digit that's doing the pressing, make a small circle about 6mm dia.
Afterwards do some wrist mobility stretches (gently). Now [IMPORTANT] drink lots of water and perhaps take some Ibuprofen which might help as it reduces inflammation.
Keep up those gentle mobility stretches, try every 2-3 hours.
You need movement to dispel the inflammation.
One addition to the exercise ball is to try an elastic band around the fingertips and exercise the opening movement of the fingers, opposing muscles can often cause issues (ie muscles that oppose the ones the grip).
this is good to play with whilst watching TV and is good for the above exercise plus the normal gripping ones:
http://tinyurl.com/c377g4f
neil