Soreness in my forearms/wrist

  1. Soreness in my forearms/wrist


    I get these sharp pains in my forearms/wrist after bench incline anything with press and it's been there for about 2 weeks now it's getting to the point where I can't lift as heavy with out it hurting too bad what should I do to prevent this?


  2. Try some wrist wraps
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  3. ^that

    check out EliteFTS or Titan Support for good wrist wraps

    edit-first and foremost ensure your grip and form are correct..
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  4. That and you might also want to try some trigger point work & a bit of self massage in the forearms and even maybe uppers and then stretch the forearm muscles some to loosen the tension.
    Do you get any elbow pain?

  5. Quote Originally Posted by PaulBlack View Post
    That and you might also want to try some trigger point work & a bit of self massage in the forearms and even maybe uppers and then stretch the forearm muscles some to loosen the tension.
    Do you get any elbow pain?
    No just really bad wrist pain and middle forearm pain what kind of stretching?

  6. Well, if you do the trigger point therapy, it is probably advisable to then stretch the forearm muscles by pulling the hands in directions to stretch the wrist and forearm muscles. In therapies such as ART, or Active Release Therapy, the muscles slowly build up micro tears and small lesions and need to be stretched out and (for lack of a better word) re-educated to allow them to relax some and not hold so much tension. That is another reason for maybe some foam rolling and or self massage after some of those trigger point sessions.
    Sometimes pain and cramping in joint/muscle areas are caused by tension or a harder ability to relax that tension or an almost constriction of tiny blood cells.
    Can I ask if you are a somewhat nervous person? (As I am/was at times and have the same kind of issues at times) Relaxing, more, less stress, some foods and or supplements can also help ie; mag or calcium at the right times etc. Too much caffiene or CNS stims for me, will at times have me overtensing in areas.
    Also, the wrist wraps could help too, at least while you are doing the lifts.
    Another question might be, what exercise(s) did you do before, or did you do grip type exercsies the day befored?

  7. Quote Originally Posted by PaulBlack View Post
    Well, if you do the trigger point therapy, it is probably advisable to then stretch the forearm muscles by pulling the hands in directions to stretch the wrist and forearm muscles. In therapies such as ART, or Active Release Therapy, the muscles slowly build up micro tears and small lesions and need to be stretched out and (for lack of a better word) re-educated to allow them to relax some and not hold so much tension. That is another reason for maybe some foam rolling and or self massage after some of those trigger point sessions.
    Sometimes pain and cramping in joint/muscle areas are caused by tension or a harder ability to relax that tension or an almost constriction of tiny blood cells.
    Can I ask if you are a somewhat nervous person? (As I am/was at times and have the same kind of issues at times) Relaxing, more, less stress, some foods and or supplements can also help ie; mag or calcium at the right times etc. Too much caffiene or CNS stims for me, will at times have me overtensing in areas.
    Also, the wrist wraps could help too, at least while you are doing the lifts.
    Another question might be, what exercise(s) did you do before, or did you do grip type exercsies the day befored?
    Thanks man and Yes I AM a nervous person at times i tried wrist wraps didn't help It hurts when I do bench over head press even squat push ups dips etc

  8. I've moved to using a false grip for everything except for my shirted sets.
    M.Ed. Ex Phys


  9. Switching grips doesn't help either I think I just need to take a De load week are strength coach makes us do out max x2 every time we do bench which is 2-3 times a week

  10. Quote Originally Posted by and_drew17 View Post
    Switching grips doesn't help either I think I just need to take a De load week are strength coach makes us do out max x2 every time we do bench which is 2-3 times a week
    A deload isn't going to do much as it's not addressing the issue and your "coach" is a ****ing idiot.
    M.Ed. Ex Phys


  11. Yeah and it's not only bench it's squat and power clean too

  12. Quote Originally Posted by and_drew17 View Post
    Yeah and it's not only bench it's squat and power reverse curls too
    Fixed.
    M.Ed. Ex Phys


  13. lol
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. I'm suffering from the same thing, in my left wrist to elbow area mainly. It effects me while doing upright rows and bi curls Etc. I've read up about "lifters elbow" or tennis elbow. It's called a lot of things but sounds exactly like the symptoms I've got. I need a way to relieve it. Bought some wrist straps and hopefully it'll help.
    "Try and fail is the manner of losers; try and learn is the way of the strong."

  15. Quote Originally Posted by jay49 View Post
    I'm suffering from the same thing, in my left wrist to elbow area mainly. It effects me while doing upright rows and bi curls Etc. I've read up about "lifters elbow" or tennis elbow. It's called a lot of things but sounds exactly like the symptoms I've got. I need a way to relieve it. Bought some wrist straps and hopefully it'll help.
    Bro I used wrist wraps right when I took them off I got this sick pain all in my forearm, and wrist area I think I just need a break I get the same dam* pain during football season

  16. Quote Originally Posted by and_drew17 View Post
    Bro I used wrist wraps right when I took them off I got this sick pain all in my forearm, and wrist area I think I just need a break I get the same dam* pain during football season
    He said straps, not wraps and a good wrist wrap should really hurt.
    M.Ed. Ex Phys


  17. My bad bro

  18. Quote Originally Posted by and_drew17 View Post
    My bad bro
    It's common and just one of those things that irks me. What's the max length that you can use for wrist wraps? 24"? I know that you can use up to a 2M knee wrap.
    M.Ed. Ex Phys


  19. Yeah i believe it is 24" I use 12" I think

  20. Yes I believe it is 24" I use 12"

  21. Quote Originally Posted by and_drew17 View Post
    Yeah i believe it is 24" I use 12" I think
    A 12" wrap isn't going to do much or offer much support. Grab a pair of Inzer Z wraps to help support your wrists.
    M.Ed. Ex Phys


  22. I saw one comment about a de-load, perhaps it's my background, but I think taking a week off to rest and recover might not be a bad idea. Pain is your body sending you a message, listen up before you get a repetitive strain injury. Then hit the gym with the wraps mentioned and see how it goes.

  23. Do you use a thumb over or under grip, a lot of guys I see doing thumb under grip roll there wrist back when pressing which is very bad for the wrists. Next time you bench pay attention to the back of your hand it should be a straight line through to the forarm, there shouldn't be any degrea of flexing. if this is the issue drop a few pounds on the bar and try keeping your wrist straight, its should take care of the issue.
    Bigcountry's Getting a little smaller: Epi/Stano Log

    http://anabolicminds.com/forum/cycle-info/231194-bigcountrys-getting-little.html

  24. Research Rock Climbing stretches for your tendons and ligaments in your muscles and forearms. They help a ton.

  25. Quote Originally Posted by GeraldNY181 View Post
    Research Rock Climbing stretches for your tendons and ligaments in your muscles and forearms. They help a ton.

    There ya go. When I had elbow tendenosis/itis whatever, the trigger points and stretching were a god send. I used to do skull crushers then a day later my elbows ached like a tooth ache. Once I started locating those points and then stretching afterwards, my tendons and ligs seemed to loosen up.
    I also understand pain, but there is also a difference between pain and injury. There can be pain, without actual injury too.
  26. Cissus!


    I used to get the same pain in my forearms.. I started supplementing with a bottle of cissus and within a week the pain went away..

  27. I have not experienced any persistent joint pain after using I started using hyaluronic acid, MSM, Chondritrin and glucosamine. Placebo or not, its working for me and I would surely recommend trying it.

  28. I had the same thing and boosted my fish oil, started taking cissus, plus using wrist straps. The pain didn't go away completely but got much better

  29. That is just tendon inflammation...you need to stay away from movements that inflame that area for 2 or 3 weeks and let it heal. Take ibuprofen regularly....this is not a wrist wrap issue.
  

  
 

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