Gadgets like finger weights and putty might help strengthen your hands, but experts advise you can do the most good by varying your routines, reducing unnecessary movements and relaxing.

After we exercise at the gym or on the trails around the region, we have enough sense to rest and recuperate. Rarely do our hands catch a break after work.

Lori Stephens-Gadler, a rehabilitation therapist at Valley Medical Center, sees all kinds of hand-rehab cases. Many stem from the cumulative strain of work, impairing the patient's ability to play. And many could be avoided or at least eased.
 

			Notebook Building good bones Young children who do 40 minutes of vigorous activity each day have significantly stronger bones than their less-active peers, according to new research presented in a recent issue of Medicine & Science in Sports & Exercise. Researchers say the results indicate activity during childhood, when bone is most likely to adapt to the strains of physical activity, may have as much influence on osteoporosis prevention as adult interventions.

"The tasks may be demanding both physically and mentally," she says, "but rarely do workers consider the preparations needed to reduce injuries."

The first order of business is to take the risk seriously. If you do pay attention, you're more likely to recognize the tightness and muscle fatigue that come with repeating the same movement and holding the same posture for hours on end. The symptoms can be reduced or avoided, she says, by doing a few brief exercises and making adjustments, like frequent changes in position throughout your work shift.

"If something in your daily routine causes pain or discomfort, stop, if you can," she says. "Pain is your body's way to tell you that something is wrong and needs to be changed. If it continues, see your medical provider."

Those of us who spend a lot of time on computers face a different set of challenges than do assembly-line or construction workers, but hands play an integral part in nearly all forms of labor. Here are other, well-worn but oft-ignored tips from Stephens-Gadler and others:

• Keep frequently used items within reach to avoid over-stretching and reduce clutter to decrease repeated movements.

• If your arms and hands have been locked in one position a long time, take time to gently stretch them back in the opposite position.

• Think about your posture. Make sure you start with a good base of support. The back of your chair should be tall enough to give support to the entire back, and the height should be adjustable to allow your feet to rest on the floor.

• Apply an ice pack at lunch to temper soreness.

• Relax. That means stop hammering the computer keys, pinching the pen and gripping the steering wheel during commutes.

• Workers in manufacturing and construction should prepare their hands for the strenuous workout. Use both hands when you can, or at least alternate them.

• Avoid additional repetitive or prolonged resistive movements outside of work. Your hands don't know the difference between work and play, so make adjustments.

Ergonomic experts say exercise can prevent further injury. Stay flexible by putting your wrists through a gentle but thorough range of motion. Getting and staying in shape builds endurance, which helps prevent bad posture.

A number of gadgets can help you strengthen your hands and fingers. There are putty balls you can squeeze, finger weights designed to strengthen and tension devices that stretch tendons. Companies such as HandHealth Unlimited and Thera-Band market a number of these products.

Stephens-Gadler, though, cautions people to make sure they're using the right device the right way to address the specific problem.

"Folks need to be careful not to overwork an already overworked muscle group and not strengthen the opposite muscles to a point that creates even more muscle imbalance." Splinting, she says, should be used with caution. A healthy muscle that is splinted for extended periods of time will atrophy and get weak.

"Then the day you forget your splint, you are working at the same intensity with a weakened muscle and placing yourself at risk for injury," she says. "Splinting should be supervised and used in conjunction with a stretching and strengthening program."

Richard Seven is a Pacific Northwest magazine staff writer. His e-mail address is rseven@seattletimes.com. Benjamin Benschneider is a magazine staff photographer.

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