New York

Recovering From Hand Surgery

The stitches are out from my finder after hand surgery.  The surgeon had to remove scar tissue and repair the tendon.  So far, my hand looks pretty good.  Oddly, i have two fingers that are swollen and cannot bend instead of just the one.  I will be trying to stretch them out and exercise them while traveling through Ireland over the next couple of weeks.

Until I return to the surgeon for evaluation, I thought I’d look online for some ideas:

Make a Fistwebmd_rf_photo_of_fist_stretch

Make a gentle fist, wrapping your thumb across your fingers.   Stretch only until you feel tightness. You shouldn’t feel pain.Hold for 30 to 60 seconds. Release and spread your fingers wide. Repeat with both hands at least four times.


Claw Stretch

webmd_rf_photo_of_claw_stretchThis stretch helps improve the range of motion in your fingers.

Hold your hand out in front of you, palm facing you.
Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.

Finger Bends
Finger bends strengthen your flexor tendons and increase the mobility of tendons across your fingers. To perform this exercise, place your hands palm side up on a bench. Keeping your fingers straight, gently bend your fingers at the knuckles as far as possible.  Hold this position for a few seconds. Bend your wrist and fingers backwards as far as you can. Hold this position for a few seconds and return your hands to the starting position. . Perform 50 repetitions of the exercise each hour you are awake,  Perform this exercise on both hands.

Rubber Band Strengthening
Using a rubber band can strengthen the tendons in the hands post surgery. To perform this exercise, place an elastic band around your thumb and fingers. Keeping your elbow straight, Stretch the elastic band by opening your fingers and thumbs. Hold this position for three seconds. Slowly return your fingers and thumb to the starting position. Perform this exercise until fatigued.

Hand Open and Close
Curl your fihand openngers and thumb making a tight fist then straighten your fingers as far as you can go without pain and provided you feel no more than a mild to moderate stretch


Repeat 10 – 20 times provided the exercise is pain free.

Finger Adduction to Abduction
Begin with your fingers together aFinger Adduction to Abductions demonstrated. Spread your fingers apart as far as you can go without pain and provided you feel no more than a mild to moderate stretch, then return to the starting position.

Repeat 10 – 20 times provided the exercise is pain free.

New York

Torn Meniscus

I’ve been dealing with a torn meniscus since late November.  My poor knee got a tad banged up: I overextended it when my side kick missed the Century B.O.B. (body opponent bag) ; continued to play tennis; and, finally, twisted it on a Christmas hike.  My MRI showed it was a clean break with a Bakers cyst; some arthritis and a sprain.

I basically didn’t do any exercise for a couple of months and babied myself.  We went on a cruise to the Western Caribbean and visited Mexico, Honduras and Belize – very nice.  After returning, I decided against any immediate surgery and opted for physical therapy and a knee brace with struts.  The brace is only necessary when playing tennis or practicing on B.O.B.  I am only punching at this point as kicking seems to just make my knee burn, brace or not.

I’ve been using an iPhone app called Fight Trainer.  It costs $4.99 and it is not perfect but it seems better than some of the others.  I can use it with my wireless headphones and listen to my music.  You can also speed up or slow down the time between instructions.  It keeps you honest when the sun is beating down on you and it seems like you’ve been working out forever.

Sadly, I have some minor surgery coming up to repair a tendon on my right hand so I doubt I will be punching for a while.  On the up side, we will be visiting Ireland in May so i can keep my mind off my troubles.