A broken finger can prevent you from performing certain activities and make your daily life uncomfortable, from driving to sending a text message. But as long as you follow the proper guidelines and follow your doctor's advice, you won't need to abandon your training routine.
Upper and lower body training
Have you broken a finger recently? You're not alone. Fracture rates are up 11 percent from 20 years ago, and age-related fractures are projected to increase nationwide from 2.1 million in 2005 to more than 3 million in 2025, according to a report. March 2014 study in the Journal of Bone and Mineral Research. But for fitness enthusiasts, this shouldn't be a reason to give up regular training.
You may think that exercising your upper body with a broken toe is quite difficult to start with. But, depending on the severity of your pain, you can try specific exercises that don't use too much grip strength. According to an October 2014 study published in BMC Musculoskeletal Disorders, grip strength correlates with hand injuries .
The exercises that you can encourage yourself to do while you recover are:
- Chest press machines with open palms.
- Shoulder press machines with open palms.
- ABS.
- Bodyweight exercises such as Bulgarian squats and standing and scrolling lunges.
- Cardio workout. Your cardio routine shouldn't be affected by your broken finger, unless you prefer riding a bike or rowing, which requires grabbing a bar. Outdoor activities like walking and jogging shouldn't cause any problems either. If you prefer to spice up your cardio training, try a sport like soccer that doesn't involve a lot of use of your arms. Although you must take into account the risk of falling.
You should avoid certain exercises with an injured finger, such as the following:
- Any strength training exercise that uses grip strength, such as vertical rows or chin-up variations and barbell and dumbbell exercises.
- Cardiovascular exercises such as cycling and rowing that involve firm grip strength.
- Avoid push-ups, as this movement requires your hands to carry a lot of weight.
How to rehabilitate your broken finger?
Once allowed by your doctor, you can perform specific strengthening movements for your finger, as this part of the body likely experienced a degree of atrophy while healing. Experts recommend the following exercises:
- Range of motion : Use your good hand to straighten and bend the injured finger. Stop immediately if you feel pain.
- Grip Strengthening : Make a fist with the hand with the injured finger (or squeeze a tennis ball or a tension ball).
- Finger extension : Place the hand with the injured finger on a table and try to lift the finger.
- Pick up an object : Use your injured finger to pick up small objects like coins with your finger and thumb.
- Do finger activities : Try writing or tying your shoes.
You may not be able to complete all of these exercises, plus you should always talk to your doctor first. Nor should you self-diagnose your injury.
Every injury is different and you cannot predict exactly when you will return to your regular workouts. When you speak with a doctor, be sure to ask when you can expect to see improvement, what to do if you feel worse, and what daily activities to avoid while you are still recovering.
