AARP Hearing Center
How Can I Improve My Grip Strength?
Advice and strategies to keep your hands strong as you age
James Yates
I have trouble opening jars and buttoning clothes. Is there anything I can do about it?
Difficulty using our hands as we get older is under-acknowledged, yet it’s a very common and serious problem. Think about how many daily activities, including cooking, eating, getting dressed, taking medication and typing, rely on the use of your fingers and hands.
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As a physician, I’ve seen hand problems directly impact the quality of my patients’ aging. If it’s hard to cut food, for instance, they’ll be more likely to stay home rather than dine with friends, which can lead to social isolation. Research shows that a reduction in grip strength and hand flexibility increases the risk of falling, further hindering the ability or desire to be out in the world. In fact, a new Vanderbilt University Medical Center study found that grip strength is related to our overall well-being.
What causes hand problems? One is the natural weakening of our body. As we age, muscle mass declines. If this happens to our hands, we lose the force and power we once had to hold tightly and twist, making it tough to open a tight jar or pill bottle.
Another reason for hand difficulty is inflammation. When the cushioning in our hands and finger joints wears away because of arthritis, it not only lessens flexibility but also reduces range of motion. This combination makes it tough to manipulate small or thin objects, such as opening or closing buttons or pulling a credit card from your wallet.
Neurological issues like stroke-related damage, Parkinson’s disease and cognitive decline can negatively affect small motor skills. My 91-year-old mother recently told me how embarrassed she felt when she was on the bus and taking a long time to retrieve her transportation pass from her purse. The frustrated driver yelled out in front of the other riders: “Hey lady, forget it. Just sit down!”
Carpal tunnel syndrome is another common hand issue. It’s caused by pressure on the median nerve in the carpal tunnel of our wrist, and it’s more prevalent as we get older. A 2020 study found that more than 22 percent of those over 55 years old experience carpal tunnel. Common symptoms include swollen, tight or stiff fingers, with particular loss of dexterity and strength in the thumb. When you have this disorder, you may accidentally drop things as a result of a loosening grip.
If you’re dealing with these problems, it can feel overwhelming. So I want to assure you there are plenty of techniques to make life easier. Let’s go over them now.
First, I’d like to mention devices specifically designed to compensate for hand difficulties. For instance, there are products to aid in grabbing and turning tops on medicine bottles, jars and bottles along with looped cutlery to help you use knives, forks and spoons; a fruit and vegetable peeler that sits in the palm of your hand; a special stylus to tap your phone’s screen or keyboard; even a one-handed hair tie. If your doctor or therapist prescribes these devices, insurance will usually cover the cost. Choosing a wardrobe with elastic waistbands, pull-on tops, Velcro closures, snaps or magnetic closures is also helpful.
An occupational therapist can show you techniques to overcome any limitations you’re experiencing, and a physical therapist will help you work toward strengthening your muscles and improving your motor skills. In some cases, injections or surgery may be suggested.
I also want to mention that squeezing a tennis ball and using special hand-grippers or therapy putty can increase hand strength. You might want to check out 7 Hand Exercises to Prevent Arthritis for more ideas.
Most importantly, don’t wait to tell your health care provider you’re having a hard time. Before the condition worsens, your doctor can refer you to someone who will provide strategies to help you overcome specific difficulties. You may be sent to an orthopedic hand specialist. Once you reach out, I’m confident you’ll get the help you need.
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