4 Tools to Fix Forearm Soreness
Forearm soreness is a common issue that can affect anyone, from athletes and office workers to musicians and manual laborers. Whether it stems from repetitive movements or overuse, this discomfort can make even simple tasks feel challenging. So today, I'm going to show you some effective ways to fix forearm soreness and help you get back to feeling your best.
Step #1: Decrease Muscular Discomfort
One of the fastest ways to get relief is by rubbing in a topical gel like Biofreeze. Usually, it only takes a few moments before it kicks in. As with any over-the-counter medicine, only use as directed on the container or as directed by your doctor.
Another way to decrease discomfort in the forearms is by wearing compression sleeves. Compression sleeves retain heat and increase blood flow to the forearm muscles. This speeds up recovery by delivering oxygen and nutrients while removing waste products like lactic acid. They also provide stability to the muscles and joints, reducing muscle strain and fatigue during repetitive movements like palletizing boxes.
Step #2: Break Up Muscle Tightness
Next, we're going to break up some of the muscle tightness using the Rolflex. The Rolflex is a handheld tool designed to target sore muscles with controlled pressure on both the inside and outside of the forearms. The unique design allows for precise pressure without straining your other hand, making it ideal for self-care in repetitive strain areas. To use it, place the Rolflex around your forearm. Then as you “floss” your arm adjust the tension as needed by tightening or loosening the grip with the opposite hand. You’ll want to slowly roll back and forth over the affected area, focusing on the areas with the most tightness. Massage the forearm for about 1-2 minutes, before resting and repeating.
Step #3: Lengthen the Soft Tissue
Next, we’ll look to address the muscles on the inside and outside of the forearm. To ease tension in the wrist flexors (aka the muscles on the inside of your forearm), extend one arm straight out in front of you with the palm facing up, and gently use the other hand to pull the fingers back toward you, feeling a lengthening along the inside of your forearm.
For the wrist extensors (aka the muscles on the outside of your forearm), extend the arm with the palm facing down and lightly press the back of your hand downward with your other hand, creating a soothing elongation along the top of your forearm. Hold each position for about 30 seconds, ensuring the movements are slow and controlled. You’ll want to complete 2-3 rounds of both. Add a slight twist to lengthen the forearm muscles even more.
Step #4: Mobility Drills
Lastly, you'll want to perform some mobility drills in order to "reset" the muscles and nerves.
The first drill is wrist pumps. To do it, you'll make fists with your hands and slowly extend and flex your wrists in an up and down motion. Complete 10 repetitions in both directions. Then, rest and repeat.
The wrist circles are another way to prime the forearms and hands for activity. You’ll want to do them in both clockwise and counterclockwise directions. You'll perform 10 repetitions in one direction and then 10 repetitions in the opposite direction. As you perform these drills, be sure to move your wrists through the full range of motion. Complete at least 3 sets 3 times per day when you are not working and 1 time per hour during your shift.
So, that’ll do it for this latest installment of “5 minutes to Faster Recovery”. If you have questions or still feel like you may need more help, fill out the form below and we’ll be in touch.
Medical Disclaimer
The content provided in this video series is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare provider with any questions you may have regarding a medical condition, injury, or treatment options.
The exercises, techniques, and recommendations in these videos are designed to address minor muscle soreness and joint aches in generally healthy individuals. If you have a pre-existing medical condition or injury, or experience sharp pain, swelling, or other severe symptoms, stop the activity immediately and consult a healthcare professional.
By participating in any activities described in this video series, you assume all risks associated with the exercises and release the creators of the content from any liability. Always listen to your body, and modify or discontinue exercises as needed.
Note: This content is purely for informational purposes and does not establish a doctor-patient relationship.