Grip Strength and Everyday Function
Did you know that grip strength is considered an indicator of longevity? Some have even proposed that it is the fifth vital sign of health -- as important as getting our blood pressure and heart rate checked.
Where does grip strength come from?
Grip strength is the combined force you are able to exert from the flexor muscles in the forearm and hand. These muscles are essential for grabbing, pressing, rotating and pinching movements.
Grip strength can be affected by
A pinched nerve in the neck or shoulder
Tendinitis in the forearm
Medical conditions like diabetes
Sarcopenia -- muscle loss with aging
If you are experiencing any of these conditions, the muscles we use for grip strength can be affected, making it more challenging to hold heavy objects or complete daily functional tasks.
Grip strength is a litmus test for success in everyday life
We need good grip strength to complete everyday tasks -- think:
Opening a jar
Carrying groceries
Gardening
Cooking
Cleaning
Holding a hand rail
If our grip strength is lacking, it can be challenging to complete these activities, some of which are necessary for daily function. This is especially relevant for older adults who may be struggling with independent living. For older adults, the ability to firmly grip a hand rail may make the difference between navigating stairs safely and a fall.
Good grip strength indicates better overall health not just because it improves functional capabilities but also because of its associations with other activities -- like exercise. Those who exercise typically have better grip strength because they are using their muscles to hold equipment. They also have lower risk for cardiovascular disease, stroke and metabolic disorder because they are moving more.
Concerned about your grip strength?
If you experience:
Trouble opening jars
Soreness after carrying heavy bags
Physical activity limitations because of sore forearms
or you frequently drop things
You may have poor grip strength. The good news: it is always possible to train these muscles to become strong again!
Our Favorite Ways to Work Grip Strength:
1. Lift heavy things
Incorporate dumbbell and kettlebell lifts during your workouts instead of just using machines. Consider carries as a way to supplement your main lifts and add in some extra grip and core work. For older adults, consider ball squeezes as an alternative to start to get your forearm and hand muscles active.
2. Plate pinch
Plate pinches specifically work pinch grip mechanics, which are important for fine motor skills like buttoning a shirt and carrying thin items. You can add the exercise into your warm-up or, as you get more comfortable, change the grip in your carry exercises for an added challenge. For older adults, consider pinching each finger to your thumb and squeezing as an alternative to work pinch grip.
3. Pull-ups
Pull-ups are primarily an upper body exercise but they are unique because they require enough grip strength to hold your body on the bar while completing the movement. If you are unable to complete a pull-up, consider a pull-up top hold or a dead hang as an alternative to work grip strength. For older adults, grab a towel and complete a wringing motion, moving your hands in opposite directions, to work grip strength without the intensity of a pull-up.
When diminished grip strength requires additional care
Diminished grip strength can be a natural part of the aging process, but sometimes there are indicators that there may be something else going on that needs attention.
If you are experiencing:
Pain in your forearms or hands
Pain during gripping
Numbness or tingling in the arm or hands
Trouble with functional activities
It might be time to seek additional care.
At FIXXED, we are your partners in health. Our providers will work with you to determine root cause and address your goals -- whether it's opening a jar or improving your pull-up.
