Lifting heavy weights places a lot of pressure on the nerves of the wrist which results to hand and finger numbness. If the individual bends his/her wrists while lifting, the blood supply to the fingers is reduced which also results to finger numbness. Individuals who engage in bodybuilding are at higher risk for developing carpal tunnel syndrome and the ensuing finger numbness might be a symptom. It is vital to observe the proper form and strengthening the wrists as well as the entire body.
Wrist bending and hand squeezing
The individual should pay close attention to his/her form while lifting weights if he/she experiences finger numbness after a workout. Holding a bar wider or closer than about 2-5 inches more than the shoulder width apart can cause the wrists to bend while straightening the arms on the uplift.
It is vital to keep the wrists as straight as possible. When lifting dumbbells, it is important to bend at the wrist which reduces the flow of blood to the fingers. It might be impossible to engage in some weightlifting exercises without some degree of wrist bending and minimal finger numbness is considered normal. Stretching the hands and wrist before and after weightlifting can also help. In addition, avoid exercises that place extreme strain on the wrists.
It is recommended to engage in stretching exercises before and after weight lifting. The individual should hold his/her arms straight out in front with the wrists bent so that the fingers are pointed towards the ceiling. The individual should count up to 5 and then straighten the wrists and relax the fingers.
Create a fist using both hands and bend down at the wrist. Count up to 5 and then straighten the wrists and relax the fingers. This must be repeated 10 times and then relax the arms at the sides and shake them for a few seconds.
Building-up the wrists
The wrists should be strengthened so that they can support the exercises in weightlifting. Utilize a weight that feels light and does not trigger strain after 15 repetitions.
Hold the weight in one hand with the elbows bent and palm facing upwards. Rest the elbow on a pad or support it with the other hand. Steadily bend the hand down as far as possible at the wrist and then bend back up continuing past the starting point as far as possible towards the forearm. Slowly return to the starting position for one set. Three sets can be repeated with both hands.
Other possible causes
The finger numbness is not only due to weightlifting. Other possible causes of the numbness include vitamin deficiency or excess intake of certain minerals. Always bear in mind that there are some medications that can cause numbness while tobacco and alcohol can also damage the nerves.
Medical conditions such as thyroid issues, diabetes and other issues might also be responsible. Maintaining a healthy diet and lifestyle can prevent finger numbness from most of these potential causes. A doctor should be consulted if the individual experiences persistent and increasing finger numbness or tingling after weightlifting.