Improving grip with hand tendonitis?

[randian]

I've had hand tendonitis for several years, as a result of too many years writing C code. My grip strength, as you can imagine, is terrible (+pain). No matter how little typing I try to do it won't go away, and various hand exercises just seen to make it hurt more without improving things. While I no longer have persistent swelling, there is constant but ignorable low-level pain. Even pulling on my pants in the morning or lifting a light backpack can cause mild pain. Deadlifts or cleans beyond trivial weight is right out. Does anybody know how to conquer this demon?

[rift]

Geez, I hate to say the obvious, but I'd head to a doctor. If it's been years it may need a surgery to repair the injury. The typical treatment for tendonitis is rest and and ice. Grip work would inadvisable.

[JM3]

In my massage practice I find that a lot of carpal tunnel symptoms are reduced by pectoral massage. I realize this isnt what you are referring to when you say tendonitis- but I also know that, as a coder you probably have tight pec minor.

take your thumb and index finger and grip (ha ha - not funny, sorry) the pec on the opposite side- roll the pec between your fingers, find the attatchment under your collar bone (youll know-it will feel sensitve) and apply direct pressure.
Often, the nature of typing for long hours tightens the pecs - by stretching and massaging those muscles you can ameliorate the tendency for tight pecs to impinge on the nerve or constrict blood flow to the extremities- this isnt directly related to tendenitis I know- but it may help and is a good option for any computer person to know about.

[randian]

by stretching and massaging those muscles you can ameliorate the tendency for tight pecs to impinge on the nerve or constrict blood flow to the extremities
Thanks for the info. Btw, can "constricted blood flow to the extremities" be a reason why, despite vastly reduced use, my tendonitis hasn't healed?

[amaeland]

In my massage practice I find that a lot of carpal tunnel symptoms are reduced by pectoral massage. I realize this isnt what you are referring to when you say tendonitis- but I also know that, as a coder you probably have tight pec minor.

take your thumb and index finger and grip (ha ha - not funny, sorry) the pec on the opposite side- roll the pec between your fingers, find the attatchment under your collar bone (youll know-it will feel sensitve) and apply direct pressure.
Often, the nature of typing for long hours tightens the pecs - by stretching and massaging those muscles you can ameliorate the tendency for tight pecs to impinge on the nerve or constrict blood flow to the extremities- this isnt directly related to tendenitis I know- but it may help and is a good option for any computer person to know about.

As a muscle therapist and former "tendonitee" I second this. Very good advice. The lats, biceps, scalenes among other muscles can also cause trouble, but in my opinion the pectorals are the first you should treat. A good book for self-treatment is "the trigger point therapy workbook" by Clair Davies.

Reduction of use does not help a lot unless the pain/tightness is minor. I had severe pain in my arms/wrists for several years. Mark Rippetoe has a very good post on this forum where he talks about healing injuries. I have a lot of faith in his method. If you combine it with deep tissue therapy (Rolfing is one of the better ones), you'll get rid of the problem quickly.

[JM3]

Yeah- here is what confuses me- some folks reccomend against the use of anti -inflamatories- arguing that the inflamation process aids in healing. Steven Low has a good entry on his blog about this.
Massage is contra indicated for inflammation- yet seems to work.
I had tendonitis and cured it with rest- 2-3 weeks so it must not have been severe. But the way to understand inflammation in the body remains a puzzler.
Also, to add to the salient point above- in addition to pec work I described- do the same thing under your shoulder blade and youll get the Lats.
For scalenes- stick your digit (finger or thumb) between the vertabrae of the neck and slowly,slowly nod up and down- youll feel the muscle firing- and you can massage those muscles directly.
good luck!