You pride yourself in dedication to fitness and time spent in the gym. However, something is getting in the way of your progression lately – you have noticed that you’re experiencing hand cramps when lifting weights (free weights and/or cable). Not only does it prevent you from moving up in weight and reaping the benefits of increased lean muscle mass, it puts you at risk of injury. Hand cramps can compromise your lifting form and lead to postural misalignment and may even cause you to drop heavy weights on the floor. So why do my hands cramp when I lift weights, you ask? Let’s review.
Why You’re Experiencing Hand Cramps While Working Out and What You Can Do About It
What Causes Hand Cramps While Lifting Weights?
The common causes include the following:
- Overuse and strain of the muscles directly connected to the hand’s capacity to maintain a strong grip. These include intrinsic muscles (thenar, hypothenar, interossei, and lumbrical muscles) and extrinsic muscles (forearm flexors and extensors).
- Nerve compression such as carpal tunnel syndrome, where the median nerve in the wrist is compressed, leading to hand cramps when lifting weights.
- Poor form during weightlifting can place undue stress on the wrists and hands, leading to cramps.
- Nutritional issues such as dehydration and electrolyte imbalances, in addition to calcium, magnesium, and Vitamin D deficiencies.
How Do I Stop My Hands from Cramping While Lifting Weights?
Aside from nutritional issues (which you can directly address via dietary adjustments) physiotherapy intervention will help in each and every instance. Services such as manual therapy, trigger point therapy (focusing on the hand and wrist), and even acupuncture will have a direct and positive impact on the sensation that you’ve been experiencing while lifting weights. A full-service clinic will also provide an assessment of your lifting form. We know that you may have referenced YouTube tutorials on adequate form, or may even have been told what to do by your gym’s fitness trainer, but unless this advice has come from a trained and certified physiotherapist, there may be shortcomings. Guidance on lifting form from a physiotherapist far exceeds that from all other sources. A physio clinic’s team (yes, team) will ensure that your entire musculoskeletal system is protected when in the gym.
Ready to lift with confidence once again? Schedule an assessment at our Burnaby BC clinic today!
Get Strength and Comfort Back in Your Hands!
(Burnaby and Vancouver fitness enthusiasts)