Hand cramps when working out

Willow

For some reason when I work out, as of late, I get major cramps in my hands while using free weights. Anyone experience this and if so what have you done to help.

Emlyn

Dehydration and/or electrolyte imbalance is a common cause. If upping the fluids before lifting doesn't help is there something you changed recently in how you work out?

Tony M

I used to have a hand or two want to close up due to the palms cramping. I had quit smoking around that time. I worked hard always, like working out so maybe there's a link.

My wife got leg cramps and her doctor told her to eat bananas for Potassium. It helped her 90% or more. She's been eating them for 10 to 20 years since then.

Here's a line from the web on hand cramps;

2. Nutrient deficiency
Several nutrient deficiencies can contribute to cramping in the hands and fingers, especially vitamin D, calcium, magnesium, potassium, and zinc.

I hope you get the cramps solved and behind you.

msg

Do you have decent gloves? I like the Bionic Marshawn Lynch ones. Best glove I've ever worn. Incredibly comfortable, great grip, and my hands never seem to get tired. Plus, they make you feel like a tough guy. Sometimes I just wear them around, like at the grocery store, and I point at people with them on. Some run away, others approach and ask for my autograph and want to take selfies with me and my gloves. They're that powerful.

Is it just in your hands or up your wrists?

You haven't had any recent overuse or repetitive stress injuries, have you?

Clipdat

https://www.youtube.com/watch?v=iWYjLCZRT44

motorstereo

I agree with upping your fluid intake and most especially water. Is there a particular exercise that gives cramps? I'm betting dead lifts or shrugs where your fingers trying to grip the heavy weights are getting overtaxed. Listen to your body; if there's a particular movement that's causing issues stop doing it, change the movement or lower the weight and increase the reps.

Willow

It's not cramps from lack of fluid. It's from gripping the weights.

F1nut

Don't walk your fingers so much.

audioluvr

I used to get hand cramps from workouts or intense gripping activities such as painting with a roller but I found out if I stop and drink beer it goes away. Now I just drink beer.

msg

Willow wrote: »

It's not cramps from lack of fluid. It's from gripping the weights.

But it's cramps, not tendon or soft tissue pain?

Maybe try some lifting straps for a while to give your hands a break? I liked to wrap them around the back of a pullup bar, for example, toward me, which would lock them in when there was force.

Another approach would be skipping gripping the weights altogether, and just going telekinesis. Or that electro-stim stuff. You can approximate this, just to see if it works, by repetitively using a stun gun on yourself.

rooftop59

Gloves are for weaklings

pitdogg2

rooftop59 wrote: »

Gloves are for weaklings

And proctologist 👉

BlueFox

I would suspect your hand muscles are the weak point in the muscle chain. I had a similar issue years ago, and bought some tools like this. Worked great.



https://www.amazon.com/Edisalute-smartinlife-Strengthener-Gripper-Grippers/dp/B01MXHXSNP/ref=sr_1_7?crid=3K0XCFFZMXATS&keywords=hand+grip+strengthener&qid=1650421752&sprefix=Hand+grip+,aps,681&sr=8-7

motorstereo

Your fingers are giving before the much stronger arm muscles are. I've personally never used these hooks but they seem like a better idea than the straps which I have used and didn't care for.

https://armageddonsports.com/products/weight-lifting-wrist-hooks-straps-deadlift?variant=12686721810521&utm_medium=cpc&utm_source=bing&utm_campaign=Bing Shopping&msclkid=e1c2feeca300116d6e5b9cb36392b2e1&utm_term=4588536901196438&utm_content=Ad group #1

Gardenstater

Stretching exercises for the hand prior to working out might help. This is worth a read:

https://www.health.harvard.edu/staying-healthy/take-that-muscle-cramps

Willow

motorstereo wrote: »

Your fingers are giving before the much stronger arm muscles are. I've personally never used these hooks but they seem like a better idea than the straps which I have used and didn't care for.

https://armageddonsports.com/products/weight-lifting-wrist-hooks-straps-deadlift?variant=12686721810521&utm_medium=cpc&utm_source=bing&utm_campaign=Bing Shopping&msclkid=e1c2feeca300116d6e5b9cb36392b2e1&utm_term=4588536901196438&utm_content=Ad group #1

I've ordered some to give them a try. I have large hands and the dumbbell grips I find too small. I tried grip extenders and found them inconvenient as I have to either buy many or change them out on the weights, plus I found them too large. They are due to arrive tomorrow and it's my workout day fingers crossed they arrive before hand so I can try them out.

Thank you to everyone who provided insight.

motorstereo

^^^^^Glad to hear you're giving them a try and I'd be interested in knowing how they work out (no pun intended) for you.
I'm curious to know how heavy are the dumbells that you're losing your grip on?

Willow

It can range from 15 to 30lbs. For some reason, I can do say 10 to 15 reps then I have to put them down and shake out my hands and let them rest for a bit before I continue. I will let you know what I think of the grips.

Jstas

Willow wrote: »

It can range from 15 to 30lbs. For some reason, I can do say 10 to 15 reps then I have to put them down and shake out my hands and let them rest for a bit before I continue. I will let you know what I think of the grips.

That, honestly, sounds like a repetitive stress injury.

I've been dealing with pain in my left forearm right where the tendons anchor to the elbow and I'm pretty sure it's from repetitive stress from some heavy demolition work I did late last year that I haven't let heal properly. Feels like little tears whenever I flex my hand a certain way.

Right arm isn't much better. Feels fine until I have to do something like lift a coffee cup up to take a sip. Depending on what I was doing the day before, I have to use both hands in case my hand decides to give out.

Do your hands go numb or tingly at all?

boston1450

Gloves will help. I use them also. Try looking over your schedule & if you have to do wrist & hands, do it on a different day/time.. You may be over doing yourself.. I know when I damage areas I take a week off. If competing I will take time off also before the big bench

msg

Meant to share this the other day.

Whenever my hands/wrists act up, initially from a weird injury wrestling fence posts, I wear braces like this for a few nights to properly rest my hands/forearms. This brace has a pocket for a metal insert that you custom bend to place the hand in the resting position, which is slightly raised from being straight out. I think it places your fingers and some associated forearm mechanics into a neutral position. Try it - hold your forearm straight up in front of you, relax your fingers and flex your wrist moving your hand up and down from horizontal to vertical. Watch what your fingers do and see which position your fingers are relaxed. Usually one night makes a significant difference.

Another thing you might consider, knowing you enjoy bikes, is your grip on the bike. Could be getting some strain there, too. Sometimes I'll wear regular wrist wraps for a while if I'm having issues while riding. It's usually temporary, but sometimes achy or my hands get numb.

This one looks like a slightly shorter version of the ones I have. I think the longer one restricts the wrist movement more, but it fits funny if you don't have the atrophied forearms of a T-Rex.
https://www.amazon.com/Orthosis-Modabber-Perforated-Hely-Weber/dp/B0053D1YJK/

I have mine set up so that the bend is a little steeper than the bottom right photo.

Willow

Jstas wrote: »

Willow wrote: »

It can range from 15 to 30lbs. For some reason, I can do say 10 to 15 reps then I have to put them down and shake out my hands and let them rest for a bit before I continue. I will let you know what I think of the grips.

That, honestly, sounds like a repetitive stress injury.

I've been dealing with pain in my left forearm right where the tendons anchor to the elbow and I'm pretty sure it's from repetitive stress from some heavy demolition work I did late last year that I haven't let heal properly. Feels like little tears whenever I flex my hand a certain way.

Right arm isn't much better. Feels fine until I have to do something like lift a coffee cup up to take a sip. Depending on what I was doing the day before, I have to use both hands in case my hand decides to give out.

Do your hands go numb or tingly at all?

They cramp up around the thumb muscle and index and also down the side/ muscle that goes down from the base of the pinkie

Willow

motorstereo wrote: »

^^^^^Glad to hear you're giving them a try and I'd be interested in knowing how they work out (no pun intended) for you.
I'm curious to know how heavy are the dumbells that you're losing your grip on?

Tried them out. I can see the usefulness of them for certain excercise but it makes it impossible to get a good grip as there is no room to slide fingers around it and the bar to properly grasp it. It was also very unstable due to the curve of the bar. I was afraid it would slip out and fall on my feet not to mention I spent more time try to stabilize the dumbbell and risking injury. Flat bars I see this working very well. they are going back to Amazon.

Jstas

Willow wrote: »

Jstas wrote: »

Willow wrote: »

It can range from 15 to 30lbs. For some reason, I can do say 10 to 15 reps then I have to put them down and shake out my hands and let them rest for a bit before I continue. I will let you know what I think of the grips.

That, honestly, sounds like a repetitive stress injury.

I've been dealing with pain in my left forearm right where the tendons anchor to the elbow and I'm pretty sure it's from repetitive stress from some heavy demolition work I did late last year that I haven't let heal properly. Feels like little tears whenever I flex my hand a certain way.

Right arm isn't much better. Feels fine until I have to do something like lift a coffee cup up to take a sip. Depending on what I was doing the day before, I have to use both hands in case my hand decides to give out.

Do your hands go numb or tingly at all?

They cramp up around the thumb muscle and index and also down the side/ muscle that goes down from the base of the pinkie

Well cramps are indicative of muscle injury. Numbness or tingling is usually indicative of tendon/ligament stress/injury/inflammation as they will pinch nerves.

But the outside of the arm, does the pain radiate around your arm when it cramps or just along that muscle? If it doesn't radiate that is tennis elbow and most definitely repetitive stress injuries. The cramping in the index finger and thumb may be related as it's the rest of your arm is compensating for the tennis elbow.

Willow

It's just in the hands. Which is weird as I have very strong hands. I'm no hulk or chuck Norris but I've got strength. Wonder if I'm death gripping the bars ...really odd

msg

That was one of my first thoughts. Have you tried a more relaxed grip?

Have you seen those gloves that are like neoprene pads with thumb and loops for the fingers? I used those for years. Used to love 'em. Might provide the extra thickness around the bar that you need for a more comfortable grip on bars that are skinny for your Tony Robbins banana hands.

motorstereo

I'm thinking you may want to get that checked out by a physician. Carpel tunnel or worse yet nerve damage would be my guess if you're struggling to hold on to a 15-30lb dumbbell. Weights that light should not causing problems even for a beginner. You also may be making the problem worse by trying to work around it rather than correcting it.
Good luck to you as I have about 40 years of dealing with carpel tunnel syndrome and I know firsthand it's annoying on a good day and downright painful on a not so good day.