Trainers! Question About Injured Forearm...

Tyggress73
Tyggress73 Posts: 104 Member
in Fitness and Exercise
All,

I lift weights 5 -6 days a week, a combination of some compound and some isolation work.

Over the past weekend, my husband and I were clearing and mowing our property (5 acres worth!) and I pulled/sprained my forearm lifting a big rock out of the ground. I didn't really notice it until late yesterday afternoon, and today it's even worse. :(
I can barely lift a couple of pounds, or even squeeze my stapler together at work without using pressure from my other hand. Even a slight twist this way or that makes it very evident I've hurt something. This sucks!

My question is: What exercises do I need to AVOID in order to avoid aggravating it or injuring it further? What exercises CAN I do to continue working out my upper body, again without aggravating or injuring it further? AND, how long does a small pull or sprain in the forearm typically take to heal...any ideas?

The thought of having to give up weight training is depressing, and frankly isn't an option. I need some valid work-around ideas.

Thanks!

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    That stinks. Sorry to hear about that forearm sprain.

    It'll probably take a week or two, and you'll want to gradually work up to the weight you were doing on exercises where the forearm plays a role.

    It will likely affect quite a bit of what you're doing. Anything that involves a tight grip around a handle and quite a bit of pulling exercises.

    On shoulders, chest, triceps work, where you do a lot of pushing, I'm thinking probably machines will be your best course of action. Pec Flys might be a challenge, hopefully you have a fly machine at your gym where you can put your arms around the pads instead of gripping handles?

    With regard to pulling (back and biceps), the row machine might be usable. Just try not to grip the handle too hard. Barbell upright rows with a supinated grip? And for biceps, probably a bicep curl machine? Or Concentration Curls (typically lighter weight dumbbells).

    Maybe some other folks have ideas.

    Hope you recover quickly.
  • Tyggress73
    Tyggress73 Posts: 104 Member
    Thank you! Great ideas.

    My gym literally has everything, and i often use the pec deck with the pads, so I can do that one. :)

    I hope this heals quickly...
  • Tyggress73
    Tyggress73 Posts: 104 Member
    Where did all the "trainers" go?
    You all are always around, until now when I actually need some legitimate advice! LOL Come out, come out wherever you are!
  • Unknown
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  • mrscoleman7
    mrscoleman7 Posts: 3 Member
    I am an athletic trainer...some options/steps:
    1) Few days/weeks of relative rest i.e., resting the injured area.
    2) Gradual work back into activity - no weights, light weights, working back in to regular weight
    3) Sounds simple but if it hurts, don't do it.... go through your workout and if there comes an exercise that aggravates the injury, don't do that or modify it so it doesn't hurt.
    4) Try wearing a wrist brace at night so you won't crumple your arm/wrist and cause more pain
    5) Gentle stretching
    6) Ice

    If the pain isn't at least decreasing over the next few days, may be worth a check in with an MD. Most likely it's not a fracture but if it continues for weeks without resolve, I'd get it checked out.
    Hope this helps!

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