Pain in wrists and forearms

n1ck

Hey,

I've recently started going to the gym, about 6 weeks ago and I've found that when I'm curling, whether it be on the cross cable or preacher curling with an ez-bar I get pains down my forearms.

It feels like a kind of sharp pain that I get when I release the bar and it goes after only a few seconds but it's quite sore.

Would anyone have any idea how to prevent it or would wrist wraps help?

Cheers,
Nick

connundrum

Wierd, I was just about to ask the same question.

My pain according to this pic is in the extensor muscle i.e. the outside of my forearm, halfway down the forearm to the wrist.

Strangely the pain is only in the left arm, and only occurs with curls.

n1ck

connundrum wrote: »

Wierd, I was just about to ask the same question.

My pain according to this pic is in the extensor muscle i.e. the outside of my forearm, halfway down the forearm to the wrist.

Strangely the pain is only in the left arm, and only occurs with curls.

Yea that's the exact problem I have, I only get it doing curls. The pain I get is generally either half way down or towards my wrist.

Transform

this will help as will not doing so many curls and varying grip on the curls e.g. hammer curls

https://www.youtube.com/watch?v=WziAKeZoJC4

n1ck

Thanks for the video Transform but I find it's not so much the muscle that's sore, it does feel like it's the grip release but its more towards my wrist than you indicated in the video.

curadh

Have had this problem for the past year and a half. Its like if i go to pick anything up using the palm up grip it feels like the bone is going to break between the elbow and wrist, its sore to press it also, kinda running along the outside of the bone. On releasing the bar the pain is worst so I usually hold on for a few secs after the last rep. Maybe theres something getting inflamed when I lift but it definitely feels like its a weakpoint in the bone. Both arms have it. I find ez curls arent so bad as the hand is twisted when lifting, but straight bars are a big no no, very painful. Hammer curls, no pain, but they dont work the bicep as well as the straight used to. Read somewhere its shin splints of the forearms. Very frustrating.

Transform

thats just where the direct pain is and i would put money on it if you get it massaged by a pro they would still work on the forearms as sooo many people are quite tight there and a bit of lifting is all it sometimes needs to show it up.

talk to a physio or physical therapist

ECFitness

n1ck wrote: »

Hey,

I've recently started going to the gym, about 6 weeks ago and I've found that when I'm curling, whether it be on the cross cable or preacher curling with an ez-bar I get pains down my forearms.

It feels like a kind of sharp pain that I get when I release the bar and it goes after only a few seconds but it's quite sore.

Would anyone have any idea how to prevent it or would wrist wraps help?

Cheers,
Nick

Hi n1ck,

Congratulations on starting in the gym. If you are a beginner you shouldn't be doing preacher curls yet. I'm assuming you don't have a proper programme tailored to your needs so you could look into that.

n1ck

ECFitness wrote: »

Hi n1ck,

Congratulations on starting in the gym. If you are a beginner you shouldn't be doing preacher curls yet. I'm assuming you don't have a proper programme tailored to your needs so you could look into that.

Well I was going to the gym before, but it was about 10 months ago now, i've been back and working hard about 4 times a week for the past 5-6 weeks.

ECFitness

n1ck wrote: »

Well I was going to the gym before, but it was about 10 months ago now, i've been back and working hard about 4 times a week for the past 5-6 weeks.

Did you have the pain when you were working out previously (10 months ago) or is it just recently you got it? Also do you work out as frequent etc. now as you did before?

n1ck

ECFitness wrote: »

Did you have the pain when you were working out previously (10 months ago) or is it just recently you got it? Also do you work out as frequent etc. now as you did before?

I didn't have the pain previously, i was just doing hammer curls. I've changed my program to include preacher curls but i was doing just normal bicep curls on a cross cable with a straight bar and i was getting them.

I work out more now than I did before.

questioner

pain?why thats just weakness leaving the body

ECFitness

I recommend lowering the weight by a few kg for a few weeks. Also make sure you have the correct technique. Limp wrists are a no-no! What weight do you lift and how many sets/reps? Do you do them first or at the end of your session?

n1ck

ECFitness wrote: »

I recommend lowering the weight by a few kg for a few weeks. Also make sure you have the correct technique. Limp wrists are a no-no! What weight do you lift and how many sets/reps? Do you do them first or at the end of your session?

I'm not lifting heavy, just the ez bar and 10kg each side, i'm doing wide grip and close grip preachers. I generally do them towards the middle or end of the session.

connundrum

Have been massaging both forearms after each session, and the day after as well. Have found that it really helps!

Cheers Transform!

ECFitness

connundrum wrote: »

Have been massaging both forearms after each session, and the day after as well. Have found that it really helps!

Cheers Transform!

Yes this works too. Try dropping to 7kg or 8kg each side and see if you get the pain. I used to get the same pain lifting 24kg single arm row and massaging helped. I also dropped down to 20kg and it went away. I'm now back at 24kg with no pain!

Transform

ECFitness wrote: »

Yes this works too. Try dropping to 7kg or 8kg each side and see if you get the pain. I used to get the same pain lifting 24kg single arm row and massaging helped. I also dropped down to 20kg and it went away. I'm now back at 24kg with no pain!

the weight is very rarely ever the issue - scar tissue, tight muscles etc will be the problem 9 times out of 10 when an injury is not from a sudden movement, fall etc

ECFitness

Transform wrote: »

the weight is very rarely ever the issue - scar tissue, tight muscles etc will be the problem 9 times out of 10 when an injury is not from a sudden movement, fall etc

Indeed. So there you have it OP i hope this information helps you.

n1ck

Started rolling my forearm like in the video you posted Transform and it has really helped! Even saw someone holding their wrists like i used to so i asked him was that the problem and it was so i told him what to do!

Cheers Transform!

cavanmaniac

I'm getting this problem as well in both arms. I have it sort of in between the side/underside of both arms (almost in a direct line from point of the elbow down to the outer side of the wrist) and encountered it first when I was doing tricep pulldowns with the rope, so I stopped those altogether.

Now I'm getting it when I'm doing the cable curls with the straight bar but only since I moved up to 37.5kg. I was doing 4 sets of 8-10 but the pain has become so severe I've dropped back down to 30kg this week and just exercise until exhaustion and the pain was much less noticeable if there at all. Will this enable the muscle to rest and repair so I can get back up to heavier?

I'll try those stretches as well, but also, would doing wrist curls help at all?

shootermacg

How often do you experience this pain in a week?

Transform

cavanmaniac wrote: »

I'm getting this problem as well in both arms. I have it sort of in between the side/underside of both arms (almost in a direct line from point of the elbow down to the outer side of the wrist) and encountered it first when I was doing tricep pulldowns with the rope, so I stopped those altogether.

Now I'm getting it when I'm doing the cable curls with the straight bar but only since I moved up to 37.5kg. I was doing 4 sets of 8-10 but the pain has become so severe I've dropped back down to 30kg this week and just exercise until exhaustion and the pain was much less noticeable if there at all. Will this enable the muscle to rest and repair so I can get back up to heavier?

I'll try those stretches as well, but also, would doing wrist curls help at all?

wrist curls will not help

cavanmaniac

shootermacg wrote: »

How often do you experience this pain in a week?

I get it when I do the cable bicep curls and experience some slight discomfort on sporadic occasions just during normal living conditions. Rolling my forearms on a smooth surface like in the video, doing the stretches shown there as well as doing lighter weights seems to be helping a bit for now anyway.

Transform, what exercises if any would be useful for the problem in your opinion?

Transform

no exercises just massage out the problems and stop doing wasteful biceps curls (one biceps exercise is all you need and 2-4sets total) and start doing weighted pull ups instead.