Pain in forearms after Arm day

Jalexander33
Jalexander33 Posts: 52 Member
in Fitness and Exercise
Lately I have been noticing after I finish my arm workout or during my forearm about 3 or 4 inches down from the wrist hurts. The pain feels similar to shin splints. Should I wrap my arm(s) I tend to lift Shoulders, and chest with a day off then Bi's and Tri's another day off and legs and back. Should I spread my workouts apart more?

Replies

  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    Wrist wraps might help.
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Pain in forearms usually means you have a weak grip. You may be able to move the weight with your biceps and triceps, but gripping and holding that weight is tasking your grip. Continue on and your grip strength will increase.

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  • Jalexander33
    Jalexander33 Posts: 52 Member
    I have really hit it hard and I am moving up fast as far as the amount of weight I'm lifting now. However, I think b/c I have gone so fast I am finding my grip is weak like you said and I'm fighting with my tendons to maintain the control and lift.

    Thank you Mamamaltz3 I'm looking at a forearm wrap.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Do you have a job with a lot of keyboard work or repetitive wrist/forearm motion. You may have the beginnings of carpal tunnel or some other overuse injury that is being magnified when you lift.
  • wildtxn
    wildtxn Posts: 97 Member
    keep in mind that your muscle strength can grow faster than your joint/tendon strength. while forearm grips may help you maintain your grip, slowing down on the amount of weight progression might be beneficial as well to allow everything to catch up. You could easily get as good of a workout focusing more on both the eccentric and concentric phases during the lift or in other words, doing more of a controlled lift and resisting on the way down rather than just letting gravity do the work. Also, heavy dumbbell rows are great for increasing grip strength.

    The worst thing I've found to derail my workouts is injury, don't overlook it if pain persists!
  • Jalexander33
    Jalexander33 Posts: 52 Member
    wildtxn wrote: »
    keep in mind that your muscle strength can grow faster than your joint/tendon strength. while forearm grips may help you maintain your grip, slowing down on the amount of weight progression might be beneficial as well to allow everything to catch up. You could easily get as good of a workout focusing more on both the eccentric and concentric phases during the lift or in other words, doing more of a controlled lift and resisting on the way down rather than just letting gravity do the work. Also, heavy dumbbell rows are great for increasing grip strength.

    The worst thing I've found to derail my workouts is injury, don't overlook it if pain persists!

    Thankful I have a great personal trainer. I have known him since middle school so we are pretty close friends. One of the things he has told me over and over again. "I don't want you getting hurt/injured b/c it will slow down everything we are doing." He always asks if I am ok with the weight, or movement or if I have any pains during the workouts and the following day after he will text me to see how I am doing. I told him about the pain in the arm and he said exactly what your saying it's the tendons trying to deal with controlling weight it's never dealt with before. When the pain flares up during the workout it does make it harder to lift, control and grip b/c I focusing on trying to ignore the it. Good thing my pain is very slight just kind of a minor annoyance that throbs a bit here and there the day after.

    We do lift doing Dumbell rows I'll remind him on my next arm day to be sure to add that lift in as a standard exercise to help build my grip.
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Something that is very easy to do that will help a lot with grip strength is the farmer's carry - grab a couple of dumbells (heavy enough to tax your forearms but not so heavy that you have to struggle to hold them) and then hold the dumbells at your sides (arms hanging straight down) and do a couple of laps around the gym. Repeat this process 2-3 times a week and you will notice in pretty short order that your grip has improved greatly!

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