Finger Injuries Prevention in Handball
“Finger Injuries Prevention in Handball” is the title of a research work about finger injury prevention in handball that I wrote in 2013 for the 2nd EHF Scientific Conference.
You can find the PDF with all published works from the 2nd EHF Scientific Conference by following this link.
Finger injuries are among the most common, and the most overlooked injuries in handball, ranging from simple sprains to complex fractures and dislocations. Understanding these injuries and implementing prevention strategies is essential for every goalkeeper and player aiming to maintain peak performance.
Key Takeaways
- Finger injuries are among the most common and most overlooked injuries in handball – While attention goes to knees, ankles, and shoulders, finger injuries occur frequently but rarely receive proper prevention focus. Both players and goalkeepers are vulnerable.
- Strengthening exercises can reduce the risk of finger injuries – While no amount of strengthening can prevent all injuries from high-force impacts, regular finger and grip exercises build resilience and can help prevent injuries from lower-force situations.
- Proper warm-up should include the hands and fingers – Cold, stiff fingers are more vulnerable to sprains and other injuries. Taking time to warm up the hands before practice or matches prepares the small joints and ligaments for impact.
- Protective taping provides support but isn’t a substitute for prevention – Taping two fingers together is a common quick fix, but building finger strength and practicing proper technique offers more lasting protection.
- Never wear rings or jewelry during handball – The tragic accident that cost Ivan Cupic his finger in 2008 is a strong reminder that rings and other jewelry must always be removed before training or competition.
Why Warm-Up Matters for Finger Injury Prevention
Before we discuss the anatomy of finger injuries and specific prevention strategies, let’s address something that many players and goalkeepers skip entirely: warming up the hands and fingers.
The Problem with Cold Fingers
When you arrive at training, your entire body is in a resting state. This includes your hands. The small joints in your fingers are stiff, the ligaments are less pliable, and blood flow to the extremities is reduced. In this state, your fingers are more vulnerable to sprains and other injuries.
Think about it: most warm-up routines focus on the legs, hips, and core. Goalkeepers might do some shoulder work. But how often do you see anyone specifically warming up their fingers? Almost never. Yet finger injuries happen constantly in handball.
What Happens During Hand Warm-Up
When you warm up your hands and fingers properly, several things occur:
Blood flow increases to the small muscles and connective tissues in the hands. This brings oxygen and nutrients while also raising tissue temperature. Warmer tissues are more elastic and can absorb force better than cold tissues.
The synovial fluid in the finger joints becomes less viscous. This allows smoother joint movement and better shock absorption when the ball makes contact with your fingers.
The nervous system activates the small muscles that control finger movement. This improves your ability to position your hands correctly and react appropriately to ball contact.
Practical Hand Warm-Up Routine
Include these elements in your warm-up before any handball session:
Finger circles and movements: Make fists, then spread your fingers wide. Repeat 10-15 times. Circle each finger individually.
Wrist rotations: Rotate your wrists in both directions, 10 times each way.
Finger taps: Rapidly tap each finger to your thumb, going through all fingers multiple times.
Light ball handling: If a ball is available, practice light catches and throws, focusing on soft hands and controlled contact.
Progressive intensity: Start with slow movements and gradually increase force. Don’t immediately catch hard throws with cold hands.
This hand warm-up takes only 2-3 minutes but can make a meaningful difference in protecting against finger injuries. Make it a non-negotiable part of your preparation.
Finger Injury Prevention in Handball
While speaking about the prevention of injuries in handball, it’s very important to mention finger injuries, since they occur relatively frequently. Finger injuries are especially quite common for handball goalkeepers.
With all the focus on knee, ankle, hip, back, and shoulder problems associated with handball, finger injuries often receive little or no attention at all, even though they are relatively common in our sport.
How many times have you had a “jammed finger” which irritated you during practice for days? And how annoying is it to tape two fingers together, as one of the main quick-fix solutions after the injury occurs, just so that you could get through your training or a match?
That kind of quick solution for finger injuries is good and important, but we should also consider finger injury prevention in the training process.
Sprained Fingers in Handball
Because of its dynamics, injuries are unfortunately an integral part of the handball game. One of the injuries to which not enough attention is given in handball literature are finger injuries. These injuries are common in many ball sports, with the most common injury being a sprain to one of the ligaments located within the finger.
Sprained fingers occur when the ball contacts the end of the finger and causes significant swelling of a single joint. A traumatic injury to fingers involves mostly a ball hitting an outstretched finger, which damages the ligaments and joint capsule. For example, when a player or goalkeeper tries to catch (or save) a ball and the ball hits an outstretched finger.
But the sprain may result from an impact with an opponent player or a teammate. For both handball players and goalkeepers, a sprain can also be caused by a fall or any sudden stretching of a finger.
The sprain can happen to handball goalkeepers while accidentally hitting the goal post. Or even while performing some variations of the middle save reactions, the so-called “leg kick.” When the save reaction movement requires lifting up the leg and covering the same area also with the hand, sometimes in the speed of movement goalkeepers hit their own finger with their reacting foot.
You can find the PDF with all published works from the 2nd EHF Scientific Conference by following this link.
Anatomical Structure of Hands
Let’s see what is inside our hands. Each hand has 27 bones including the wrist.
There are 14 bones in the fingers: 2 in the thumb and 3 in each of the other four fingers. These bones are called “phalanges”. There are 5 bones in the palm or “metacarpus”. These bones are called “metacarpals.” The hand is attached to the forearm by a joint called the wrist or “carpus.” There are 8 bones in the wrist. These bones are called “carpals.”
And all these bones are connected at their joints by bands of collagenous material called ligaments. Each joint is vulnerable to sprains (partial tearing and disruption of ligaments), strains (overstretching of the ligaments), dislocations, and complete ligament tears during practice or a match.
Each finger has three small bones (phalanges) separated by two interphalangeal joints. The thumb is unique and has one interphalangeal joint and only two small phalange bones.
Understanding this anatomy helps explain why finger injuries can be so complex and why prevention matters so much.
Common Finger Injuries in Handball
Each joint is vulnerable to sprains (partial tearing and disruption of ligaments), strains (overstretching of the ligaments), dislocations, and complete ligament tears during practice or a match.
Examples of finger injuries in handball include sprains, fractures, dislocations, ligament injuries, and tendon injuries.
Sprains
Ligament injuries often occur when the finger is bent awkwardly, leading to pain, swelling, and limited mobility. Sprains are the most common type of finger injuries in handball.
Fractures (Broken Finger Bones)
Fractures of the phalanges (fingers) and metacarpals (long bones in the hand) are less common than joint dislocations but occur also as a result of being hit on the end of the finger in handball. Direct impact or excessive force can lead to broken bones in the fingers, requiring immediate medical attention.
Dislocations
A forceful impact can cause the joints in the finger to displace, often seen in goalkeepers saving shots. The little finger and the thumb are most commonly affected. Dislocation occurs when the bone comes out of its “socket” causing damage to the ligaments and capsule around the joint.
Dislocations of the joints in the fingers can be combined with fractures. Some dislocations are very difficult to reduce (put back into place) as the bones can push through tendons in the fingers. Also, some dislocations will not reduce because of an associated fracture causing instability in the joint. A good example of this is a Bennett’s fracture (fracture and dislocation) at the base of the thumb.
Ligament Injuries
Ligaments are the tough tissues holding two bones together at a joint. A ligament may be torn by a forceful stretch or blow, leaving the joint unstable and prone to further injury. A sprain is an injury to a ligament. Each of the joints located in the finger has collateral ligaments that run along each side of the joints. It is these collateral ligaments that are commonly sprained in handball and many other sports.
The Volar Plate is a hyperextension injury which is essentially a ligamentous injury although it may involve a portion of bone avulsed off by a ligament. It usually involves a piece of bone avulsed off the base of the middle phalanx by the volar plate, which is usually not significantly displaced and usually will heal without problem.
The Volar Plate injuries are often referred to as a “jammed finger”. The Volar Plate can be defined as a very thick ligament that prevents hyperextension from occurring. If there is enough force during hyperextension, the disruption may cause a rupture of the Volar Plate at its insertion on the middle phalanx of a finger. This would result in a small piece of bone from the middle phalanx being avulsed (pulled off) by the ligament as it is hyperextending. This injury can often involve a collateral ligament tear. Collateral ligaments provide stability from excessive side-to-side motion at the finger joints.
Tendon Injuries
Overuse or sudden force can lead to strains or tears in the finger tendons, affecting grip and finger movement. Tendons are the fibrous bands that attach muscles to bones and allow the flexible, precise movements of the joints. Tendons lie just under the skin in the fingers and are covered by a protective sheath. Both the tendon and its sheath can be damaged by a laceration (cut) or a crush injury.
Tendon injuries include “Mallet finger” and “Jersey finger” where tendons are pulled off bone. Mallet finger is a deformity of the finger that occurs when the tendon that attaches to the end of the finger just below the nail is detached from the bone. This may happen when the end of the finger is bent forward when hit on the end, by a ball for example. Mallet finger always requires special splinting and occasionally surgery. Symptoms include pain and swelling in the end of the finger accompanied by a deformity of the finger where the end of the finger is permanently bent forward. This is a very common finger injury in handball.
Prevention of Finger Injuries
Preventing sports injuries to the hands and fingers is really difficult. In handball or any ball sport where an object is being thrown at the hand at high speed, players and goalkeepers are likely to get fractures along the fingers, tears of ligaments, and tears of tendons.
What Can Be Done For Finger Injury Prevention?
Handball goalkeepers and players need to know that there are a few things they can do in their everyday training routine to reduce the risk of finger injuries. It is obvious that increased strength of the fingers, hands, wrists, and forearms should be helpful in avoiding an injury. Within limits, improved flexibility of the fingers, hands, and wrists should also be injury-preventing.
After recalling the tragic accident that occurred in July 2008 to Croatian national team player Ivan Cupic, we must all be aware that it is entirely forbidden for players and goalkeepers to wear rings or other jewelry during a handball practice or a match. Cupic missed the XXIX Olympic Games in Beijing after losing his left ring finger in a bizarre accident.
During a training session, Cupic fell and caught his wedding ring on a wire fence. The force of the fall severed his finger at the first joint. Though the amputated portion of the digit could not be reattached, his career has since been unaffected by having only nine fingers. This serves as a permanent reminder of how serious the no-jewelry rule is.
However, finger injuries in handball can occur even in players with very strong and flexible hands. If a very fast ball is coming towards a player or goalkeeper and strikes the end of their finger, all the strengthening routines in the world may not prevent that finger from getting a serious sprain or even a fracture. Nonetheless, a series of strengthening exercises are recommendable to lower the risk of jammed fingers which might occur as a result of lower-force impacts.
Also, these exercises are the same as the ones used for rehabilitation of a jammed finger after symptoms have subsided.
Tips for Finger Injury Prevention
Warm Up Properly: Start each practice session or match with a thorough hand and finger warm-up to increase blood flow and flexibility, especially if you are a goalkeeper. Don’t skip this step just because it seems minor.
Use Protective Gear: Finger tapes and guards can offer added support and protection, especially for players and goalkeepers with a history of finger injuries.
Strengthening Exercises: Regularly include finger and grip strengthening exercises in your training routine to build resilience. This is an ongoing process, not a one-time effort.
Proper Technique: Make sure you’re catching and throwing the ball with proper technique to reduce undue stress on your fingers. Hand positioning matters for injury prevention.
Exercise Suggestions for Finger Injury Prevention
The following exercises target the muscles, tendons, and ligaments in your fingers, hands, and wrists. Incorporate them into your regular training routine, ideally 2-3 times per week. Start with lighter resistance and fewer repetitions, then progress as your strength improves. These exercises are also useful for rehabilitation after a finger injury, once the initial pain and swelling have subsided.
Isometric Plank Position on Fingertips
Get into a standard plank position (the top of a push-up), but instead of placing your palms flat on the floor, support your weight on your fingertips. Spread your fingers wide for stability, keep your fingers slightly curved (not locked straight), and distribute the weight evenly across all five fingertips of each hand. Hold this position while keeping your body in a straight line from head to heels. Your core should be engaged and your hips should not sag or pike up.
If you are not yet able to perform even this plank position, then you can try a modified version of plank on your knees. In this version, keep your knees on the ground while still supporting your upper body weight on your fingertips. This reduces the load on your fingers while still building strength.
Start with a few seconds at a time, eventually building up to a ten-second fingertip plank. Once you achieve that, you will be ready to start practicing fingertip push-ups.
Push-Ups on Fingertips
The fingertip push-up is a classic exercise that can take hand strength and finger injury prevention to an upper level. If you don’t have the strength to do fingertip push-ups yet, you can practice the isometric plank position on your fingertips.
Every time there are normal push-ups to be done during practice, you can always dedicate at least a few repetitions to fingertip push-ups too.
A Ball Squeeze
Place a tennis ball or equivalent in the palm of the hand and squeeze forcefully for a few seconds. Slowly relax the hand. Rest for a few seconds. Repeat.
Finger Extensions
Place a hand, palm forward, on a wall or other flat surface. Press the palm toward the flat surface as fully as pain permits and hold for five seconds. Return to starting position and rest for five seconds. Repeat this sequence ten times, a few times a day. The more often the sequence can be repeated in a day, the better.
Finger Flexions and Extensions With a Rubber Band
Use a rubber band around all five fingers. Spread your fingers apart against the resistance, then slowly bring them back together. Perform 3 sets of 10-15 repetitions.
Finger Curls
Hold a hand gripper or a soft ball in your hand. Squeeze tightly, then release gradually. Repeat for 3 sets of 10-15 squeezes.
Thumb Opposition Stretches
Touch the tip of each finger with the thumb of the same hand, creating an “O” shape. Hold each touch for 5 seconds, working through all fingers. Perform 2-3 sets per hand.
Wrist Extensions and Flexions
Use a light dumbbell or wrist exerciser. Keep your forearm supported on a table, holding the weight with your palm facing down (for extensions) or up (for flexions). Move your wrist up and down slowly. Perform 3 sets of 10-15 repetitions for each movement.
Tools for Finger Strengthening and Protection
Finger Tapes: Provides support and limits excessive movement, reducing the risk of sprains and dislocations. Useful both for prevention and for returning to play after minor finger injuries.
Grip Strengtheners: Devices designed to improve grip strength, contributing to stronger and more durable fingers. These are inexpensive and can be used anywhere.
Resistance Bands: Can be used for various finger and wrist strengthening exercises. Finger extensors resistance bands or resistance bands for fingers with ball combinations can be extremely beneficial for building balanced hand strength.
Any kind of the finger extensors resistance bands, or resistance bands for fingers with a ball combinations (see images below) can be extremely beneficial!
Goalkeeper-Specific Considerations for Finger Injuries
Goalkeepers face unique risks when it comes to finger injuries. The nature of the position means constantly putting hands in front of powerful shots. Here are some specific considerations:
Hand positioning during saves: How you position your hands affects injury risk. Fingers that are too stiff or too relaxed at the wrong moment are more vulnerable. Learning to absorb force rather than rigidly blocking shots can help.
Post and equipment contact: Goalkeepers sometimes injure fingers by hitting the goal post during dives or lateral movements. Awareness of post position and controlled movements near the posts can reduce this risk.
Training volume management: If you’re experiencing recurring finger injuries or chronic soreness, consider whether your training volume is appropriate. Sometimes reducing shot volume temporarily allows tissues to recover.
Communication with coaches: Let your coach know if you’re dealing with finger injuries. Continuing to train with injured fingers can turn minor problems into chronic issues.
When to Seek Medical Attention
While many minor finger injuries can be managed with rest, ice, and taping, some situations require professional medical evaluation:
- Obvious deformity or inability to straighten the finger, severe swelling that doesn’t improve with ice and elevation, numbness or tingling in the finger, inability to move the finger at all, significant pain that doesn’t decrease over several days, and any injury that prevents you from gripping normally.
Don’t ignore persistent finger injuries. What seems like a minor sprain can sometimes involve fractures or significant ligament damage that requires proper treatment.
Conclusion
This article indicates that modification of simple and already-used exercises in the training process can contribute to finger injury prevention in handball. As the most simple example, the fingertip push-up exercise is listed. Since push-ups are anyway widely used in handball training both by players and handball goalkeepers, fingertip push-ups should be integrated permanently into the training process, starting at a very young age and combined through games. In the long term, this will strengthen fingers and help in finger injury prevention.
Preventing finger injuries in handball is crucial for a player’s longevity in the sport. By incorporating the right protective measures, proper techniques, and targeted exercises into your training regime, you can significantly reduce the risk of injury. Remember, prevention is key. Regular practice of these exercises, combined with mindful playing and adequate protection, will help keep your fingers safe and ensure you stay at the top of your game.
Stay safe and play smart!
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One response
Very useful, thanks.