Incorporating Workplace Wellbeing

Forearm pain? 4 things that might be causing it!

Are your forearms hurting every time you bicep curl, bench press, punch, or just move your arm?

We’ll explore the possible reasons that could be causing or contributing to your forearm pain as well as give some useful tips to help reduce, or even cure the pain.

Of course, it’s always best to seek help from a professional, but these 4 points may give you a clue as to why you’re forearm is hurting.

  1. Muscular Restriction

When the muscles in our forearms are tight, tense or restricted this can cause pain, discomfort or restriction. Some of the muscles in the forearm attach at the elbow and if you’re experiencing pain there, it could be because the tightness of the muscles is causing the tendons to pull at the point of attachment. This restriction can contribute to a sensation of restriction, discomfort and pain.

  1. Poor technique

We’ve all seen someone performing an exercise at the gym and thought to ourselves, “What on earth are they doing”. If you haven’t seen that person, that person might be you! Poor technique can put our muscles, joints and tendons in positions they’re not supposed to be in. This could be the reason causing your pain. If you’re getting pain whilst doing certain exercises, check with a professional that you’re doing it correctly. Technique is very important.

  1. Repetitive impact

Are you involved in repetitive daily tasks? Are you performing repetitive actions in your sport? If you’re continuously performing punching motions or bending and flexing the arm repetitively or even the wrists or fingers, these repetitive movements can all be contributing factors to your forearm pain. Boxers may experience forearm pain due to the repetition of punching the punch bags. Tennis players may experience pain from the repetition of hitting the tennis balls; cricket bowlers may experience the pain because of the repetition of bowling. All of these repetitive motions can damage the arm, elbow, wrist and forearm, if done continuously. Is there a specific repetitive movement you’re doing that could be causing your pain?

  1. Over training

If you’re training too often you may be putting too much pressure on the muscles in your forearm. Over training can cause continuous pain, achy joints, illness and even disturbed sleep. If you’re training a lot and you’re noticing any of these symptoms, maybe you should think about having a few days off.

Firstly, it’s always best to seek the advice of a health professional if you’re in pain. However, below are some useful tips that may help.

What you can do to help!

  1. Rest

We’ll start with the most basic of recommendations. The one we all know but often ignore. Yes, you’ve guessed it. Rest! If your forearm is in pain, specifically when doing certain movements, you need to rest it. It’s hard for any damaged area to heal if it is continuously being put under pressure. There may be some exercises that can help your pain but it’s best to consult a specialist before you decide to exercise again.

  1. Ice

The next form of recovery that may help your forearm is ice. Ice is fantastic for reducing any swelling as well as helping to reduce pain, at least temporarily. Ice helps to slow down the inflammatory response phase to an injury to ensure that a damaged area isn’t filled with swelling.

  1. Reduce the restriction

If your pain is coming from muscular restriction then there’s only one solution to helping it. Reduce the restriction! This is easier said than done. This can be done through stretching, sports or remedial massage

You can also aid in reducing the restriction with a trigger point ball. Check out our video below.

Recommended Trigger point balls


  1. Get professional help and advice!

There’s no better person to ask than someone who regularly treats or sees those with forearm pain on a regular basis. It’s always best to seek help from a professional to help get yourself back on track. Head over to our physical therapy, we’d be more then happy to help!


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