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Crazy Forearm Pain

The inner part of my forearm (the side that is towards my body when my palms are facing up) is in absolutely goddamn fricken immense pain.

This probably comes from deadlifts, weighted chins, rows, and heavy biceps curls all done without straps.

Also…partial reps with 500+ pounds on the close grip bench press probably haven’t helped either (I use a really really close grip, basically an inch between my arms, and my forearms always get a big pump).

Add to that striking and bjj practice every day and…you’ve got my forearms.

I cannot possibly stop training or reduce the loads (no really, I can’t) so I want to know what I can do to that specific muscle group in order to stop the pain.

Some kind of massage, some kind of ice therapy…something.

ice, anti-inflammatories, and rest.

i wonder if you have compartment sydrome, which would be weird, as i was just messaging a friend about that very same thing earlier today.

Over 500 pounds on close grip bench press? Just how “partial” are those reps?

Anyway, giving you a monstrous benefit of the doubt… definitely do some icing after training, along with the good 'ol Omega route of dealing with inflammation.

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I have been getting the same exact pain just recently but only at the completion of a curl or the completion of a row or pullodwn, like when I’m in the peak contracted postion. I can basically only do 3/4 reps on any pulling type motions or only hammer curls for bi’s. Anyone kow what this is?

[quote]Bauer97 wrote:
Over 500 pounds on close grip bench press? Just how “partial” are those reps?

Anyway, giving you a monstrous benefit of the doubt… definitely do some icing after training, along with the good 'ol Omega route of dealing with inflammation.[/quote]

They are 2 inch in lenght. That’s my top weight set, after which I gradually decrease weight and just as gradually increase ROM.

[quote]bushidobadboy wrote:
I wanted to chip in as have been through this myself.

I suggest that you have an overuse injury caused partly by the fact that 5 of the 7 flexor/pronator muscles in your forearm have a common attachment on the medial epicondyle of the humerus.

The constant gripping of a single diameter bar or dumbell, combined with the unrelenting shock/impact of the martial arts training, has probably caused chronic inflammation and hence adhesions and crosslinking between muscle fibres.

If you don’t let it rest, and combine this with ice, anti-inflammatories, ART and massage, I doubt you’ll see any improvement.

Unfortunately, I reckon that the most important thing is to DRAMATICALLY reduce your workload, but you claim to be unable to do this. Would you mind telling us why?

Some things that also helped me were ‘towel hangs’ and fat-bar exercises. Basically I got some plumbers pipe insulation and slid it over the oly bar to change the grip diameter as well as to provide some cushioning. The towel hangs seem to work the intrinsic muscles of the hand and this allows the hand to contribute more towards gripping, therefore reducing some of the load on the wrist flexors. I also stopped pounding the heavy bag for a while - this was the most important thing for me I think.

cheers

bushy
[/quote]

Great answer, thank you.

I have a fight beginning of next month, so I cannot drop strenght training just yet (that will be a week before the fight) and I definetly cannot stop sparring/bag work.

So towel hangs…and any type of massage?

Absolutely, positively do NOT take NSAIDS. They significantly block recovery, especially by blocking COX-3. Ice and rest is the way you’ll need to go unless you want to risk serious injury.

[quote]bushidobadboy wrote:
I wanted to chip in as have been through this myself.

I suggest that you have an overuse injury caused partly by the fact that 5 of the 7 flexor/pronator muscles in your forearm have a common attachment on the medial epicondyle of the humerus.

The constant gripping of a single diameter bar or dumbell, combined with the unrelenting shock/impact of the martial arts training, has probably caused chronic inflammation and hence adhesions and crosslinking between muscle fibres.

If you don’t let it rest, and combine this with ice, anti-inflammatories, ART and massage, I doubt you’ll see any improvement.

Unfortunately, I reckon that the most important thing is to DRAMATICALLY reduce your workload, but you claim to be unable to do this. Would you mind telling us why?

Some things that also helped me were ‘towel hangs’ and fat-bar exercises. Basically I got some plumbers pipe insulation and slid it over the oly bar to change the grip diameter as well as to provide some cushioning. The towel hangs seem to work the intrinsic muscles of the hand and this allows the hand to contribute more towards gripping, therefore reducing some of the load on the wrist flexors. I also stopped pounding the heavy bag for a while - this was the most important thing for me I think.

cheers

bushy
[/quote]

that’s exactly what i was thinking. overuse can lead to compartment syndrome, though.

it’s funny that i just started experiencing some pain my left forearm after some close-grip bench, about two days ago. and it’s kinda bugging me.

no doubt from overuse, as you just stated.

[quote]Classy_Cojones wrote:
Bauer97 wrote:
Over 500 pounds on close grip bench press? Just how “partial” are those reps?

Anyway, giving you a monstrous benefit of the doubt… definitely do some icing after training, along with the good 'ol Omega route of dealing with inflammation.

They are 2 inch in lenght. That’s my top weight set, after which I gradually decrease weight and just as gradually increase ROM.

[/quote]

sounds like a weird training program.

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Sounds like you don’t know WTF you’re talking about…

[quote]hueyOT wrote:
Classy_Cojones wrote:
Bauer97 wrote:
Over 500 pounds on close grip bench press? Just how “partial” are those reps?

Anyway, giving you a monstrous benefit of the doubt… definitely do some icing after training, along with the good 'ol Omega route of dealing with inflammation.

They are 2 inch in lenght. That’s my top weight set, after which I gradually decrease weight and just as gradually increase ROM.

sounds like a weird training program.[/quote]

I say it’s forearm splints.

Do a quick test. Go to the preacher bench when next at the gym. Curl heavy weight upwards then set it down on the bars (if it has them) If it hurts like a bitch as you release the weight then you got forearm splints. Lots of people seem to get these but never find out what they are (i.e. bone as opposed to tendon or muscle)

[quote]GribGrob wrote:
I say it’s forearm splints.

Do a quick test. Go to the preacher bench when next at the gym. Curl heavy weight upwards then set it down on the bars (if it has them) If it hurts like a bitch as you release the weight then you got forearm splints. Lots of people seem to get these but never find out what they are (i.e. bone as opposed to tendon or muscle)[/quote]

Yea I occasionally get this pain on the pinky side of my forearm from doing heavy weights on preacher curls. It usually occured when i fully extended. Training the forearms directly/ getting massages would probably decrease the pain and allow you to lift heavier weights

[quote]bushidobadboy wrote:
hueyOT wrote:
overuse can lead to compartment syndrome, though.

Not disbelieving in any way, but how can overuse lead to compartment syndrome?

I thought that true compartment syndrome was caused by hypertrophied muscles being constricted by an inelastic fascia preventing lymphatic and venous drainage…

Unless you are referring to the swelling caused by overuse, mimicing the effects of a hypertrophied muscle…?

I also thought that compartment syndrome was only really an issue in the lower leg, due to the fact that the fascia of the leg tends to be thicker and stronger than most other places in the body.

If you could post a link to wherever you read about overuse and compartment syndrome, that would be great bro, thanks :slight_smile:

bushy

bushy[/quote]

compartment syndrome can occur from anything that increases pressue within the muscles to the point that nerves and vessels are constricted .

yes, it is most common in the lower leg, but it can also occur in the arms.

it is not only caused by hypertrophy, but also by swelling that can occur in the muscle due to overuse, or swelling due to injury <bruising, complications after surgery, etc>.

i’m sure any google search on ‘compartment syndrome’ will confirm this. i read about it in a sport medecine book i bought off of ebay. :-\

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