forearm pain

Kuma · Post by **Kuma** » April 29th, 2008, 12:53 am

Can someone give me the quick way they know to rehab a pair of admittedly spindly forearms? It hurts to grip and pull the seatbelt
across to buckle it. I had some massage and accupuncture done on
them to some effect, but what now? By the way, did this happen as
a result of poor form or a lack of fitness?

Thanks,

James

johnlvs2run · Post by **johnlvs2run** » April 29th, 2008, 12:42 pm

Soak your elbows in ice water.
Do 5 minutes of slow repetitions with light weights.
Soak them again.

Practice rowing keeping your arms straight the whole time.
This will help to ensure you are driving with your legs.
Then add your arms to the motion.

Kuma · Post by **Kuma** » April 29th, 2008, 9:15 pm

By 5 minutes of slow reps did you mean dumbell curls, wrist curls or wrist extensions ( palms down )? How soon do you think I can get back on the rower?

Thanks,

James

johnlvs2run · Post by **johnlvs2run** » April 29th, 2008, 11:57 pm

I mean like you're rowing. Soak your elbow in ice water, dry it off, row steadily, then in the ice water again and repeat, doing everything gradually.

The light weights aren't that important but you'd use them the same way. I do 5 minutes of pull ups on a rollerboard, or 5 minutes of standing presses, or 5 minutes of pull overs on the edge of a bed.

Sometimes I do 20 reps with holds at the top, and other times just do 65 to 100 of them steadily, but nothing too strenuous as the purpose with those is for building up the tone of the muscles.