Knuckle injuries that are the result of twisting your hand, crushing your hand or having it struck by another object during exercise or sports can weaken your grip and cause pain in your knuckles. In addition, some medical conditions like arthritis can trigger weakness, pain and discomfort in the knuckle area. You can rehabilitate knuckle injuries by strengthening your knuckle area and fingers to improve your grip. Simple home exercises also help to prevent hand injury.
Step 1
Turn your palm up so that it's facing the ceiling. Balance a small rubber ball, rolled-up newspaper ball or tennis ball in the palm of your hand.
Step 2
Splay your fingers apart and stretch your fingers out; then make a fist around the ball and squeeze it as hard as you can.
Step 3
Make a throwing motion with the ball. You can release it toward a target or just make the motion with your hand.
Step 4
Return to the starting position and repeat the exercise on your opposite hand. Continue switching hands for as many repetitions as desired.
Tips and Warnings
- For optimal results, the Mayo Clinic recommends practicing your knuckle-strengthening exercises at least two times per day. Although a ball can offer additional resistance, you can perform knuckle strengthening exercises without one.
- Consult your doctor before you begin any knuckle-strengthening exercises, especially if you're recovering from an injury, or if you suffer from a condition such as arthritis. Chronic pain or fresh injuries can occur, if you exercise too soon after an injury.
Things You'll Need
- Small rubber ball, rolled-up newspaper ball or tennis ball
References
- MayoClinic.com: Slide Show: Hand Exercises for People with Arthritis; August 5, 2009
- The Arthritis Research Institute of America: Hand in Hand: Aching Fingers Improve with Exercise
- Nuffield Orthopaedic Centre: Hand Home Programme Two; Sunette Letley; August 2006
- American Academy of Orthopaedic Surgeons: Hand Fractures; October 2007
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