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Grip strength exercises Rebuilding a weak grip after a hand, wrist or arm injury or surgery, step by step
Grip strength exercises rebuild the hand and forearm muscles you use to hold, carry, twist and pinch. After an injury or surgery, they usually start gently, with squeezing soft therapy putty or a sponge, finger and thumb pinches and tendon-gliding movements, then progress to firmer putty, wrist curls, forearm twists and carrying tasks. A weak grip can have several possible causes, from a healing fracture or tendon problem to arthritis or an irritated nerve, so it helps to have the cause checked first. A hand therapist measures your grip and sets the right starting level.
Struggling to open a jar, carry a bag or hold a cup steady can be frustrating. Grip often drops after a hand, wrist, elbow or shoulder injury, after surgery, or after weeks in a cast or sling. At Precision Care Medical & Sports Performance, occupational and hand therapy is offered at our Brooklyn office. In the videos, our occupational therapist, Valerie Khodorkovskiy, OTR/L, works on grip, pinch and wrist strength with patients.
Possible causes of a weak grip
- After a fracture or surgery: time in a cast or splint weakens the hand and forearm; see wrist fracture recovery
- Tendon problems: such as tennis elbow or De Quervain tendinitis, where gripping hurts; see elbow pain treatment and chronic wrist pain treatment
- Arthritis: in the finger, thumb or wrist joints
- Nerve irritation: at the wrist (carpal tunnel), the elbow, or the neck, often with numbness or tingling; see numbness and tingling in hands
- Neurological conditions: such as a stroke
A physician examines the hand and arm and may order X-rays, diagnostic ultrasound or an EMG/NCV nerve test when the cause is unclear. Sudden weakness in one hand or arm, especially with face drooping or trouble speaking, needs 911.
Grip strength exercises used in hand therapy
- Putty or sponge squeezes: squeeze, hold for a few seconds, relax; start with soft putty
- Finger and thumb pinches: press the putty between the thumb and each fingertip in turn
- Finger extension: open the fingers against a rubber band to balance the gripping muscles
- Tendon glides: move through a straight hand, hook fist, full fist and flat fist
- Wrist curls: a light weight, palm up and palm down, forearm resting on a table
- Forearm twists: turn a light hammer or flexible bar palm up and palm down
- Functional tasks: carrying a bag, wringing a towel, opening jars
Do only the exercises your therapist or doctor gives you, especially after surgery or a fracture, when timing matters. Mild effort is fine; sharp pain, new numbness or swelling the next day means scale back.
How a hand therapist measures and progresses grip
Grip and pinch strength are measured with simple handheld gauges and compared with your other hand, so progress can be tracked at each re-check. The plan moves from gentle motion to strength, then to the real tasks you need for work, sport or home. For carpal tunnel or trigger finger, strengthening waits until symptoms settle; see carpal tunnel relief and trigger finger treatment. A home exercise program keeps you progressing between visits.
More videos: grip and hand strength in therapy
More clips from our YouTube channel @precisioncaremedical showing grip, pinch and wrist strengthening in hand therapy.
Related care at Precision Care Medical & Sports Performance
Hand therapy for grip strength near you
Looking for hand therapy near me to rebuild grip strength? Precision Care Medical & Sports Performance offers occupational and hand therapy at our Brooklyn office on Shell Rd, close to Coney Island, Brighton Beach, Sheepshead Bay and Homecrest. Valerie Khodorkovskiy, OTR/L leads upper-extremity and fine-motor rehabilitation.
If the cause of a weak grip is unclear, our pain physicians, Ashley Marcus, MD in Brooklyn, Jake Stephen, DO on Staten Island and Yuri Gordin, MD in Manhattan can examine you and order tests at any of our three offices. Request an appointment or call (718) 648-1234.
Questions patients ask
How can I improve my grip strength at home?
Squeeze soft therapy putty or a sponge, do thumb-to-fingertip pinches and tendon glides, and add light wrist curls as your therapist advises. A little every day works better than a lot once a week.
How long does it take to regain grip strength?
It depends on the cause. After a fracture or surgery, grip often keeps improving for several months, and some people gain strength for up to a year.
Why is my grip weak after a wrist fracture?
Weeks in a cast or splint weaken the hand and forearm muscles, and swelling and stiffness make gripping harder. Hand therapy rebuilds motion first, then strength.
Can a weak grip be a nerve problem?
Yes. Carpal tunnel syndrome, a pinched nerve at the elbow or an irritated nerve in the neck can weaken grip, often with numbness or tingling. An exam and sometimes an EMG/NCV test help tell.
When should I avoid grip exercises?
Avoid them, or ask first, right after surgery or a fracture, with a flare of carpal tunnel or trigger finger, or if they cause sharp pain or new numbness.
Where can I find hand therapy for grip strength near me?
Precision Care Medical & Sports Performance offers occupational and hand therapy at one office:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
Hand therapy is offered in Brooklyn only; our physicians examine hand and wrist problems at all three offices.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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