Forearm pain can happen to anybody, and the severity and intensity of the pain can vary wildly. From forearm pain caused by exercise, weightlifting, or sports like tennis; to forearm muscle pain from everyday activities like typing or unloading the dishwasher. In this article, we will explore the causes of forearm pain, symptoms of forearm pain, and effective ways to relieve forearm pain and prevent it from returning.
What is Forearm Pain?
Your forearm is located between your elbow and your wrist and contains 20 muscles[1] - so the chance of injury can be high. Forearm pain refers to the discomfort or pain that occurs in the muscles, tendons, or bones of your forearm, and can occur for a variety of reasons, from sudden trauma to repetitive strain injuries.
Why Does My Forearm Hurt?
You may be experiencing pain in your forearm for a variety of reasons. Some common forearm pain causes are:
Tendonitis in the Forearm and Tendon Injuries
Tendonitis is a condition that occurs when the tendons of your forearm become inflamed[2] which causes pain in forearm when lifting and gripping.This is often due to overuse, such as weightlifting or exercise. Tennis elbow and golfer’s elbow are both types of tendonitis in the forearm and cause pain when gripping, lifting, or twisting your forearm.
Repetitive Strain Injuries (RSI)
Repetitive Strain Injury, known as RS, is a common cause of forearm pain. RSI pain is experienced by individuals who perform repetitive motions like typing, using a mouse, playing instruments, or lifting, curling or other forms of manual labor[3]. These motions can put stress on the muscles and tendons in the forearm which can lead to pain, inflammation, and even tendonitis.
Carpal Tunnel Syndrome or Nerve Compression
Nerve compression, like carpal tunnel syndrome, can also be a cause of forearm pain. In this case, the pain occurs when the nerve in your wrist becomes compressed[4]. People who use computers for extended periods of time may experience carpal tunnel syndrome. The symptoms of nerve compression include pain, numbness, and tingling sensations in the forearm.
Fractures and Bone Injuries
Forearm fractures and bone injuries can happen through sports or exercise, or trips and falls in everyday life, and can result in sharp pain and swelling in your forearm. Often these injuries are accompanied by a decrease in forearm mobility.
Forearm Strain
Forearm strain can occur when the muscles or tendons in your forearm are overstretched or torn. This can be due to heavy lifting, such as weightlifting, or during sudden movements. Performing lifting exercises without proper warm-ups may increase your chances of experiencing forearm strain, which can result in sharp pain, swelling, and muscle weakness.
Forearm Pain vs Elbow or Wrist Pain
Understanding where and why you’re experiencing pain is key to treating the pain, but it can often be tricky to differentiate between forearm pain and elbow or wrist conditions.
If pain refers from the elbow down the forearm or up towards the shoulder it could be an elbow condition, such as tennis elbow. If you experience pain closer to your wrist, you should consider wrist conditions such as carpal tunnel syndrome. An arm pain diagram can help in understanding and communicating the specific areas of pain to a medical professional.
What are the Symptoms of Forearm Muscle Pain?
The symptoms of forearm pain include, but are not limited to:
- Pain, tenderness, and swelling
- Muscle stiffness or weakness
- Numbness or tingling
- Difficulty moving your arm
How to Treat Forearm Pain at Home
If you are experiencing pain in your forearm due to overuse, injury, or a medical condition, there are many ways you can manage your forearm pain at home. If your pain is serious or persistent you should seek professional medical advice.
Rest and Ice
Like with other pain types, rest is crucial for recovery. Give your muscles and tendons time to heal properly by avoiding activities that may aggravate the pain. Taking a break from sports, typing, or any other triggers, alongside applying ice to the affected area can reduce inflammation and numb the pain.
Topical pain relief treatments like MEDISTIK can also be used on the impacted area to help treat inflammation and reduce the experience of pain.
Stretching and Strengthening Forearm Exercises
Gentle stretching and strengthening exercises can provide relief, improve flexibility, and help prevent future forearm injuries. Exercises that target both the wrist and the forearm muscles can be particularly beneficial. Always consult a medical professional, like a physiotherapist, to ensure your stretching routine will not trigger more pain.
Over-the-Counter (OTC) Medications
Over-the-counter (OTC) medications can be used short term to treat forearm pain effectively. Nonsteroidal anti-inflammatory drugs, such as Aleve or Advil can help manage inflammation and provide forearm pain relief[5]. Oral NSAIDs should not be used for long-term relief, unless directed by a medical professional. A better alternative could be topical treatments for pain management.
Topical Treatments
Topical treatments, like MEDISTIK’s offerings, can be effective in providing targeted pain relief for the forearm. Topical treatments are uniquely beneficial for forearm pain because they can be applied directly to the impacted area to ensure maximum pain relief. Applying medication directly to the source of pain can be useful when treating forearm muscle cramps, or forearm strain. Topical treatments also are beneficial, compared to OTC medications, as they don’t come with the most common side effects that NSAIDs do, such as gastrointestinal problems, including stomach irritation and reflux.
How to Relieve Forearm Pain Naturally
Alongside medication, rest, and gentle exercise, there are many ways to treat your forearm pain naturally.
- Natural Remedies: herbal remedies like turmeric, ginger, or essential oils (e.g., eucalyptus or peppermint) may help reduce inflammation and pain.
- Physical Therapy and Massage Therapy: physical therapy is often recommended for individuals suffering from chronic forearm pain while massage therapy can help relieve muscle tension, improve circulation, and speed up recovery.
- Dry Needling and Acupuncture: dry needling and acupuncture can offer significant relief by targeting trigger points in the muscles[6].
When to See a Professional with Forearm Pain
Not all forearm pain can be managed at home. If your forearm pain is persistent, accompanied, or severe it may be time for professional advice. If you experience symptoms like numbness, tingling, difficulty moving your arm, or pain that doesn’t improve with rest or OTC medications seek medical advice ASAP.
Medical professionals will help to diagnose your forearm pain and recommend the ideal pain management plan for you, which may include topical treatments alongside rest, massage, physical therapy, or other treatments.
How to Prevent Forearm Pain
In order to prevent pain from returning you may take steps to prevent it from recurring.
- Proper Ergonomics: ensure your workstation is set up properly to prevent strain on your forearms. Ensure your keyboard and mouse are positioned comfortably, and take regular breaks.
- Warm-up Before Physical Activity: warm up your muscles properly before working out by performing gentle stretches.
- Reduce Repetitive Strain: ensure to take regular breaks, stretch, and vary your activities to avoid overuse of your forearm muscles.
