Category: NPC

The importance of grip strength for active adults: enhancing performance and longevity

There’s a crucial, often overlooked aspect of fitness: grip strength. This is particularly important for athletes who play sports like tennis, squash, or pickleball, where grip plays a direct role in performance.

October 9, 2024

When most of us think about improving fitness, we tend to focus on cardiovascular endurance, core strength, or flexibility. However, there’s a crucial, often overlooked aspect of fitness: grip strength. This is particularly important for athletes who play sports like tennis, squash, or pickleball, where grip plays a direct role in performance. More importantly, grip strength also serves as a key indicator of overall health and longevity.

In this post, we’ll explore why grip strength is so significant for both athletic performance and long-term health, and how active adults, especially those who play racquet sports, can benefit from paying more attention to it.

What is grip strength?

Grip strength refers to the amount of force generated by the muscles in your hand, forearm, and fingers. It’s a straightforward yet effective measure of overall muscle strength, often assessed using a handheld dynamometer.

In sports like tennis, pickleball, and squash, grip strength plays a key role in control, precision, and power. Whether you're serving a tennis ball or making quick adjustments during a fast-paced rally, strong forearms give you the edge to perform at your best. However, grip strength also offers a window into your broader health, making it a vital measure to monitor over time.

Why grip strength matters for racquet sports and other athletic activities

For athletes, especially those involved in racquet sports, grip strength provides several important benefits:

• Improved control and precision: Your grip directly controls the racquet. Stronger grip strength allows you to maintain better control over your shots, enabling greater accuracy and finesse.
  Power and speed: A firm grip helps you generate more power with each swing, allowing for harder, faster serves and more forceful strokes, which can give you a competitive advantage.
• Endurance: Racquet sports demand stamina from the muscles in your arms and hands. Improved grip strength helps you maintain performance throughout long matches, reducing fatigue and improving overall endurance.
• Injury prevention: Weak grip strength can lead to injuries like tennis elbow or wrist strain. Strengthening your grip muscles reduces the strain on your tendons and ligaments, helping to prevent injuries and extend your playing career.
• Quick reactions: In fast-paced games, a strong grip allows for faster adjustments to your racquet, improving reaction time during play.

The link between grip strength and overall health

Beyond the advantages it offers on the court, grip strength has been linked to overall health and longevity. Several studies support this connection, suggesting that grip strength is an easy-to-measure marker of general physical fitness and a strong predictor of health outcomes, especially as we age.

The Journal of Orthopaedic & Sports Physical Therapy highlights how grip strength correlates with the strength of other muscle groups in the body. Researchers found that weaker grip strength often signals overall muscle weakness, which can have significant health implications as we get older. Another study published in the Journal of Clinical Medicine reported that reduced grip strength is associated with an increased risk of all-cause mortality, including cardiovascular disease.

Muscle strength and longevity

As we age, muscle mass naturally decreases—a condition known as sarcopenia. This decline in muscle strength can lead to reduced mobility, a higher risk of falls, and a loss of independence, all of which negatively affect the quality of life.

Research from the Journal of Clinical Medicine shows that individuals with lower grip strength have a significantly higher risk of mortality from cardiovascular diseases, respiratory diseases, and cancer. This is because grip strength is closely linked to overall muscle function. Reduced grip strength often signals declining muscle health, poor physical fitness, and a higher likelihood of chronic diseases like diabetes and arthritis.

Grip strength as a prognostic indicator

One of the most compelling aspects of grip strength is its use as a prognostic indicator. According to research from the Journal of Orthopaedic & Sports Physical Therapy, grip strength can serve as an early warning sign for various health conditions, particularly in older adults. When combined with other health markers, grip strength testing can help healthcare providers identify people at risk for future health problems, including heart disease and even dementia.

Grip strength has been shown to be a better predictor of long-term health outcomes than traditional measures like blood pressure or body mass index (BMI). This makes it a valuable tool for assessing overall health and can provide insights into your future health trajectory.

What active adults should know

If you’re an active adult who participates in multiple sports, including racquet sports, you already understand the importance of fitness. However, paying specific attention to grip strength could improve your performance on the court and help safeguard your long-term health.

1. Strengthen your grip for performance: Incorporating grip strength training into your regular workout routine can enhance your athletic performance. Exercises like deadlifts, pull-ups, farmer’s walks, and using hand-grip tools are highly effective in building grip strength.
2. Track your grip strength: Just as you monitor other fitness metrics, such as weight lifted or distance run, consider tracking your grip strength. Many gyms and health professionals have handheld dynamometers available, making it easy to measure and monitor your progress over time.
3. Take a holistic approach: While grip strength is essential, it’s just one aspect of overall fitness. Combine grip strength training with other types of strength training, cardiovascular exercises, flexibility work, and balance training for a well-rounded fitness regimen.

Conclusion

Grip strength might not be the first thing that comes to mind when you think of athletic performance or long-term health, but it’s a critical component of both. For active adults, particularly those who play racquet sports, strong grip strength enhances control, power, and endurance while also reducing the risk of injury. Beyond sports, grip strength serves as a powerful indicator of overall health and longevity.

By focusing on improving and maintaining your grip strength, you’ll not only perform better on the court but also increase your chances of a longer, healthier life. So the next time you’re working out, don’t overlook your grip—it’s more important than you think.

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References

Dodds, R. M., Syddall, H. E., Cooper, R., Benzeval, M., Deary, I. J., Dennison, E. M., ... & Cooper, C. (2019). Grip strength across the life course: normative data from twelve British studies. Journal of Clinical Medicine, 8(9), 1237. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778477/

Bohannon, R. W. (2018). Grip strength: an indispensable biomarker for older adults. Journal of Orthopaedic & Sports Physical Therapy, 48(6), 409-412. https://www.jospt.org/doi/full/10.2519/jospt.2018.7851

The team approach: how athletes stay in shape

What is the professional athlete's secret to success? A holistic approach that not only includes rigorous training, but also a dedicated team of professionals working in unison to ensure every aspect of their health and fitness is finely tuned.

April 1, 2024 | Jonathon Mendola, PT, DPT, CSCS

As you embark on your journey toward recovery and optimal health, it’s insightful to peek behind the curtain of how elite athletes maintain their peak performance. The secret? A holistic approach that not only includes rigorous training, but also a dedicated team of professionals working in unison to ensure every aspect of their health and fitness is finely tuned.

Training Regimen

Athletes don’t just “work out.” They follow meticulously designed training regimens tailored to their specific sport, position, and personal strengths and weaknesses. These regimens often include a mix of cardiovascular exercises, strength training, flexibility work, and sport-specific drills. However, what sets athletes apart is not just the intensity of their workouts, but the precision with which these routines are crafted.

Nutrition and Diet

Fueling their bodies for optimal performance is a science for athletes. They work closely with nutritionists to develop meal plans that provide the right balance of macronutrients and micronutrients. Every calorie counts, but it’s not just about quantity — it’s about quality. Athletes understand that the right fuel can enhance performance, improve recovery times, and prevent injuries.

Rest and Recovery

Contrary to the image of non-stop training, rest is equally crucial for athletes. They incorporate rest days into their schedules to allow their bodies to recover and adapt to the stress of training. Moreover, they prioritize quality sleep, massage therapy, cryo therapy, and sauna, recognizing the role that these modalities play in muscle repair, hormone regulation, and overall well-being.

The Team Behind the Athlete

Perhaps the most critical aspect of an athlete’s success is the team of professionals supporting them. This team can include coaches, trainers, physical therapists, nutritionists, sports psychologists, and more. Each member plays a unique role, working collaboratively to ensure the athlete is functioning at their absolute best.

You can see this in athletes at all levels; for example, professional golfer Jon Rahm has a team of physical therapists, nutritionists, massage therapists, trainers, swing coaches and more, all to give him that extra edge when he's on the golf course. His hard work pays off: he's currently ranked No. 3 in the world.

Let’s also take Hilary, a 61-year-old competitive rower. Hilary maintains an impressive training schedule that includes hours on the water, strength training, recovery strategies, and focused nutrition. But it’s not just her physical efforts that keep her at the top of her game. Over her career, first as a collegiate level rower for Princeton University, through today, Hilary has acquired knowledge in nutrition, recovery, and sports psychology to add to her personal toolkit.

In addition to the well-rounded knowledge base, Hilary also works with a skilled coaching staff both on and off the water as well as a physical therapist specializing in the "aging athlete." This team, including Hilary herself, ensures that Hilary’s body is strong, her mind is sharp, and her nutrition supports her demanding training regimen. As you continue your optimal health journey, remember that you are part of your own team, working alongside your therapists and healthcare providers. By embracing this team approach, you’re setting yourself up for success, just like Hilary and other athletes who rely on their support systems to reach new heights.

Why the Team Approach Matters

1. Specialized Expertise: Each team member brings specialized knowledge to the table, ensuring that every aspect of the athlete’s health is addressed.

2. Comprehensive Care: By working together, the team can create a comprehensive plan that considers all facets of the athlete’s well-being.

3. Injury Prevention: Through regular monitoring and adjustments, the team can identify and address potential issues before they escalate into injuries.

4. Optimal Performance: Ultimately, the goal of this team approach is to help the athlete achieve and maintain optimal performance levels, training, competition, and life.

As you continue your optimal health journey, remember that you are part of your own team, working alongside your therapists and healthcare providers. By embracing this team approach, you’re setting yourself up for success, just like the athletes who rely on their support systems to reach new heights.

Jonathon Mendola

Jonathon Mendola, PT, DPT, CSCS, is a detail-oriented physical therapist and certified strength and conditioning specialist. He is particularly interested in working with patients post-op, clients dealing with joint replacements, as well as weekend warriors.

Meet Jon

How does Florida mirror a Blue Zone?

People who live in Blue Zones enjoy healthier and longer lives than those who live elsewhere, and it comes down to a few key factors called the "Power 9." Here's what makes a Blue Zone so special, and how Naples residents enjoy some of those same benefits.

March 18, 2024 | Kayla Michalik, PT, DPT

You may have heard the term “Blue Zone” recently, as the concept has increased in popularity within the wellness space in recent years. “Blue Zone” refers to areas around the world where there are lower rates of chronic disease and longer life expectancy. There are 5 key Blue Zones in the world including Okinawa, Japan, Sardinia, Italy, Nicoya Costa Rica, Ikaria, Greece, and Loma Linda California. All five of these communities shared similar lifestyle habits, which are also referred to as the “Power 9.” The Power 9 is a compilation of lifestyle habits that all 5 of these communities share and compiled into four main pillars; move naturally, eat well, right outlook, and connect.

Move Naturally

Those living in blue zones don’t dread participating in physical activity, They keep themselves busy, spending majority of their day on foot. study looking at physical activity and mortality, researchers found that those who performed 2-3 times the minimum physical activity recommendation showed a 37% lower risk of mortality compared to those who reported no leisure physical activity. But in Blue Zones, those performing no leisure time physical activity still had a 20% lower mortality risk among those who did not live in blue zones and performed less than the recommended exercises hours per week.

Eat Well

What is most unique about those who live in Blue Zones is that they don’t count macronutrients or even read the labels. Their diet consists of 95% from a plant source such as fruits, vegetables, and beans. In an article exploring food secrets of the world’s longest-lived people, researchers found that those who consumed a quarter pound of fruit daily were less likely to pass away within four years than those who didn’t. In addition to the 90% fruit and vegetable diet, they consume meat no more than twice a week. By comparison, Americans over 20-60% more than the recommended healthy intake. In addition, those living in blue zones follow “80 percent rule” which involves not consuming more food after feeling 80% full.

Right Outlook

With Right Outlook, this contains what Blue Zones refer to as down shift and purpose. Down shift is methods to reduce stress and inflammation with daily rituals such as napping and happy hours. The communities have stress just like you and I do but the way they handle stress is unique. Having a purpose provides the people with a goal or a desire to achieve something each and every day.

Connect

Those in Blue Zones really value loved ones first working on relationships with family and spouses. In addition to that, those in blue zones belong to a community and some of those communities may be associated with faith or those that share the same healthy behaviors.

How does Florida mirror a Blue Zone?

The biggest thing about Floridians is that everyone is physically active whether that be in the form of walking, gardening, or pickleball. Floridians are motivated to move their bodies naturally and it mainly has to do with our climate compared to more northern states.

Another reason why Florida mimics blue zones, mainly in Naples, everyone is aware of how they are fueling their bodies. Although many fuel their bodies with a lot of meat traditionally, Naples is a “shop local, eat local” community with markets and restaurants only carrying products that are locally grown. One thing that really stands out about Naples is the sense of community and belonging. There is something for everyone here in Naples, most residents are a part of a community that share similar healthy habits as one another such as pickleball, tennis, and even neighborhood community groups.

Lastly, many in the Naples community who have walked through our doors at Performance Optimal Health often give the answer of “I’m not stressed often” when asked about stress management. This community here is a very positive, upbeat, and motivated group. Naples is a great community to live in and demonstrates very similar qualities that Blue Zone communities do.

Kayla Michalik

Kayla Michalik, PT, DPT, is a physical therapist based in Naples who enjoys working with athletes, among other populations, such as outpatient orthopedics. She works with clients of all levels and age ranges, including young and professional athletes in sports ranging from hockey, football, volleyball, baseball, dance, and cheerleading.

Meet Kayla

What is your fitness age?

At Performance Optimal Health, we start by calculating a client’s fitness age before ever hitting the gym floor. The benefits of determining this key metric are not widely discussed, but can make a significant difference for those who want to approach fitness in a new way.

March 4, 2024 | John Lusk, CPT, CSCS

At Performance Optimal Health, we start by calculating a client’s fitness age before ever hitting the gym floor. The benefits of determining this key metric are not widely discussed, but can make a significant difference for those who want to approach fitness in a new way. Everyone is familiar with the concept of age based on the earth’s trips around the sun, the agonizing time spent in our youth counting down the days until we are older, or the days spent growing older whilst wishing we were younger. Much to our displeasure, this is data that cannot be changed or influenced by external factors, regardless of how hard we wish for it to be!

But what about our fitness age? Our fitness age is a scientific estimation of how old our bodies are based on fitness level and other health markers relative to those of the same gender and age group. This is a key metric when looking to live a long, healthy life and is an age that we can change through a myriad of factors, such as proper exercise and nutrition that make it possible to become younger. No, the date on your license won’t change (sorry), but you will be on your way to living and feeling younger!

To determine a client's fitness age, we start with a Performance Optimal Health Assessment. This assessment is an analysis of a client’s health across four pillars: exercise, recovery, nutrition, and stress management. We use this information as our basis to set health goals and to develop a comprehensive strategy to achieve success. We then run a series of additional assessments that test the client’s overall strength, grip strength, flexibility, and mobility as well as their ability to maneuver their own body weight. Next, we test VO2 max, which determines how much oxygen a person consumes and uses during exercise. This gives our providers a measurement of aerobic fitness level and provides valuable insight into current cardiovascular health which must be kept in top shape to ensure longevity.

The data collected from these assessments is then combined to calculate fitness age and allows Performance providers to formulate a tailored health program to reach a client’s personal goals. Additionally, our providers ensure that fitness age is continuously calculated for accuracy, tracked, and tested during each session to reduce the risk of injury and major health complications. The lower your fitness age, the more likely you are to exercise regularly to maintain a healthy body weight and remain in excellent cardiovascular shape. This greatly reduces the chance of life-threatening conditions such as heart disease, diabetes, and stroke, resulting in the ability to not only live longer than most, but to maintain a high quality of life!

John Lusk

John Lusk, CPT, CSCS, is a personal trainer and business development associate with over 15 years of experience and is certified in strength and conditioning training, elite fitness training, and nutrition. He has worked with many clients throughout the years, ranging from K-12 athletes to individuals looking to maintain balance, health, and wellness.

Meet John

How to optimize your pickleball game

At Performance Optimal Health, we want to serve as a resource​ and share with you simple, tangible steps you can implement​ to empower you to live better and play more pickleball.

February 10, 2024 | Larry Piretra, DPT, CSCS

Top exercises for pickleball athletes

• Dynamic warm-ups
  • Butterfly skips
  • Walking quad
  • Hamstring/calf reach
  • Walking lunges
  • High knees
  • SL kicks (Frankensteins)
• Resistance training
  • Pushups (chest, triceps)
  • Rowing (back strengthening)
  • Internal/external rotation w/bands or weights (shoulder stabilization)
  • Lunges and squats (glute and hamstring activation)
  • Planks/bridges - w/ or w/out bands (core stability)
  • Wrist curls/extension (strength and stability in wrist)

Staying hydrated

• Risks of dehydration
  • Can have a negative impact on performance, leading to cramping, fatigue, and a decrease in overall performance
• How to stay hydrated
  • Drink plenty of water pre, during and post-match
    • Pre: 17-20 oz (2-3 hours before)
    • Warm-up: 8 oz
    • During 7-10 oz (every 10-20 minutes)
    • After: 8 oz within 30 min of playing, 20 oz over the next 2 hours
  • Incorporate electrolyte-rich drinks, which replenish the body's mineral levels, ensuring optimal muscle function and hydration

Understanding Metabolic Health Through Key Biomarkers

Metabolic health is all about having ideal levels of certain biomarkers, such as obesity, elevated triglycerides, HDL levels, insulin resistance, and blood pressure, among others. These markers are like checkpoints on the road to a healthy metabolism — here's what you need to know.

November 1, 2023 | Claire Petri, CPT

In the fast-paced world we live in, it's easy to overlook the intricate processes that keep our bodies running smoothly. One such vital process is metabolism, responsible for converting the food and beverages we consume into the energy we need to function. But how do you know if your metabolism is healthy and operating efficiently? In this article, we'll delve into the world of metabolic health and the essential biomarkers you should be keeping an eye on.

Metabolism at a glance

The metabolism is the engine that drives our bodies, determining how efficiently we burn and utilize calories. It's a complex network of chemical reactions that allows us to harness the energy we get from our diet. But just like any engine, it can experience hiccups. That's where metabolic health comes into play.

Metabolic health and biomarkers

Metabolic health is all about having ideal levels of certain biomarkers. These markers are like checkpoints on the road to a healthy metabolism. They include:

1. Obesity: This can be measured using waist circumference or Body Mass Index (BMI), with waist circumference often being a more accurate reflection of your health. This is because abdominal fat is strongly associated with increased health risks, particularly metabolic and cardiovascular issues.
2. Elevated triglycerides: Triglycerides are fats found in the blood and are a significant component of body fat. Elevated levels can be a sign of metabolic issues, as they are linked to an increased risk of heart disease and can indicate an imbalance in the body's energy storage and utilization.
3. HDL Levels (cholesterol): High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol. Maintaining healthy HDL levels is crucial for metabolic health because it helps remove excess cholesterol from the bloodstream, reducing the risk of plaque buildup in arteries and promoting overall cardiovascular well-being.
4. Insulin resistance: This condition can impede your body's ability to process and store sugar efficiently, potentially leading to various health problems, such as type II diabetes.
5. Blood pressure: High blood pressure is another important indicator of metabolic health; it can reflect the body's ability to regulate blood flow and energy utilization, and it is often linked to metabolic syndrome and related conditions.

Assessing your metabolic health

You might be wondering how you can assess your metabolic health. The most comprehensive tests are typically done in a medical setting, where a Comprehensive Metabolic Blood Panel (CMP) can provide a detailed look at these biomarkers, as well as other critical information about your health, such as fluid balance, electrolyte levels, kidney function, and more.

But did you know that there are also at-home metabolism tests available? These can give you a basic idea of your metabolic health and are a convenient option if you'd like to monitor your progress regularly. These at-home metabolism tests include options like metabolic rate calculators, home blood sugar monitors, and wearable fitness trackers that provide insights into your daily activity and calorie expenditure.

Improving your metabolic health

Once you have the results of your metabolic tests, what can you do to enhance your metabolic health? Let's break it down by the key biomarkers:

1. Obesity: Combat obesity by adopting a healthy lifestyle. Both proper nutrition and regular exercise and physical activity can help you maintain a healthy weight and boost the efficiency of your metabolism. In other words, your body will process and use calories more effectively.
2. HDL & triglycerides: The power of exercise and nutrition shines here. Just 60 minutes of moderate-intensity aerobic activity per week, combined with a diet rich in healthy fats like olive oil and nuts, can increase your HDL levels while reducing triglycerides.
3. Insulin resistance: Exercise, once again, is your best ally in the fight against insulin resistance. Regular physical activity helps your body process and store sugar correctly, with muscles playing a crucial role in this process. By ensuring your muscles are actively taking in glucose, you can prevent the accumulation of excess sugar in your body, which can lead to conditions like diabetes, PCOS, non-alcoholic fatty liver disease, and stroke.
4. Blood pressure: Stress management is a key player in maintaining healthy blood pressure. By finding effective ways to manage and reduce stress, you can significantly lower your blood pressure. Techniques like good sleep hygiene, regular massages, and meditation can be invaluable in improving your metabolic health and overall well-being.

In conclusion, keeping an eye on your metabolic health is essential for maintaining a healthy and vibrant life. By monitoring key biomarkers and making positive lifestyle choices, you can ensure that your metabolism is working optimally, keeping you energized and ready to face life's challenges. So, remember, it's not just what you eat, but how your body metabolizes it that truly counts!

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Claire Petri

Claire Petri, CPT, is a personal trainer based in Greenwich and Darien who specializes in strength training and functional fitness. She enjoys working with both athletes and general population clients, and has experience with Pilates techniques, weight loss and pain management, helping clients overcome gym anxieties and learning proper movement patterns.

Meet Claire