For several months now I have been experiencing soreness in the 4th finger (ring finger) on both hands after weight lifting, especially with heavier weights. The soreness is limiting my ability to increase my weights. It is usually worse on my right hand and none of my other fingers are sore. There is no swelling or anything like that, just pain particularly in the 2nd joint of the finger. Has anyone else had this? Does anyone know how to fix it?
Sore fingers after weight lifting
- Thread starter Hazlady
- Start date
psusoccer17
Cathlete
This can be due to a few conditions, I would go to an orthopedic specialist and have it evaluated. It could be as simple as a sprain or a tenosynovitis and a cortisone injection could relieve the discomfort.
CarolRose
Cathlete
Agree with all of the above and I have a question - are you wearing lifting gloves? I have arthritis like everywhere, and have found that gloves really help cushion the the dumbbells against my joints.
Also, be sure you aren't unintentionally using those fingers to grip the bell too tightly. Try spreading out the weight across the entire palm of your hand, and use the fingers only to guide the bell. I try to raise my fingers slightly and just let the bell rest on my palm, to take the pressure off my fingers. Obviously this won't work if you're standing and the bells are at your sides, so in those instances, just be careful you aren't gripping it tightly.
In any event, I hope you get an answer and that it isn't anything serious.
Also, be sure you aren't unintentionally using those fingers to grip the bell too tightly. Try spreading out the weight across the entire palm of your hand, and use the fingers only to guide the bell. I try to raise my fingers slightly and just let the bell rest on my palm, to take the pressure off my fingers. Obviously this won't work if you're standing and the bells are at your sides, so in those instances, just be careful you aren't gripping it tightly.
In any event, I hope you get an answer and that it isn't anything serious.
lisa_la_machina
Cathlete
This was exactly what I was wondering. I've caught myself doing this. Squeezing the life out if your dumbbells or barbell can definitely lead to sore fingers!
Thanks for the replies. CarolRose, yes I do wear lifting gloves. I was also wondering if I was gripping the weights too tightly but would have expected more of my fingers to be sore, not just the ring finger. Unless it is a finger mobility issue and I am somehow gripping harder with that particular finger on each hand.
It normally occurs when I have done a heavier weight lifting workout using 15lb dumbbells or more. The pain goes away after a few days if I do other types of workouts that either don't involve weights or use only light weights. I have been trying to increase my strength and doing more heavier weight workouts this year.
It normally occurs when I have done a heavier weight lifting workout using 15lb dumbbells or more. The pain goes away after a few days if I do other types of workouts that either don't involve weights or use only light weights. I have been trying to increase my strength and doing more heavier weight workouts this year.
I was having some discomfort in my finger as well. It's not pain, just discomfort in my middle finger. I have small hands and what I noticed is that I wasn't properly gripping the dumbbells. I was more focused on the muscle I was working rather than how I was holding and gripping the dumbbells. Now, I pay more attention to having a more firm grip of the weight, I wasn't holding the weight firmly enough.
That's interesting MMarshall. I too have small hands and the heavier dumbbells that cause me problems actually have a noticeably thicker grip than the lighter dumbbells. I also find that I can't double up dumbbells in one hand like Cathe does when she does one arm rows in her Live classes. I have to go with one heavier dumbbell. I obviously need to pay more attention to how I am holding the dumbbells. I only tend to get the finger soreness with dumbbells, not when using the barbell.
lisa_la_machina
Cathlete
Same with me, @Hazlady. I do not know how Cathe can hold 2 dumbbells in one hand! One other thing I forgot to mention is that for me it is helpful to have Neoprene dumbbells. I have only found them in weights up to 20lbs so I can't use them for my heaviest weights, but they are way more comfortable for my hands than my larger hex dumbbells. Hope your fingers get better
I can't hold two dumbbells either. My ring size is actually a 3, which tells you how small my hands are. LOL. Definitely seek medical attention, but that was my problem. I also find wearing Versa Grips to be helpful. It reminds me to use good hand form and helps with grip issues.
Lady Vol Fan
Cathlete
Hazlady, I'm sorry you're having this pain. I'd get that looked at to see what's going on. Could be so many things that you can find out from your wrist to finger tendonitis.
You may need to do some finger prehab exercises before and after you lift.
I love Dr. jo's video for this
She's a bit of a goof but the exercises feel good and loosen things up when I'm about to lift weights.
You may need to do some finger prehab exercises before and after you lift.
I love Dr. jo's video for this
She's a bit of a goof but the exercises feel good and loosen things up when I'm about to lift weights.
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