Arm Pain & Numbness During/After Squats

**devilsrule61287** · 10-01-2012, 08:34 PM

Today was my 2nd day squatting, so I'm obviously a total noob who is still working on form. Doing a relatively light weight to get used to the movement. Had an issue today where, after my first set, I put the bar down and had a pain in my upper arm, sort of in between my bicep and tricep on the outside of the arm, about 3 or 4 inches from the elbow. I massaged the area afterward, which seems like its right up against the bony part of the arm, and I felt tingles sort of rush down my forearm down to my thumb and pointer finger. Now, a few hours later, my hand and forearm is still a bit numb and tingly, and my arm has a dull soreness from that point on my upper arm downward.

Seems like this issue of numbness/soreness happens pretty often (since many threads mentioned it). Is this likely due to my hand and elbow positioning while squatting? I kept my elbows pretty tightly tucked against my body, making it so my hands were pretty close to myself, so perhaps I need to widen the grip a bit and not pinch off my elbows so much? Or maybe I was supporting too much of the bar's weight with my hands, as opposed to letting it rest naturally on my upper back?

Watching a few videos of proper form, it looks like they always keep their hands out further from their shoulders than I was today. My guess is that is the culprit. Anyone else ever have anything comparable?

**MichaelCJ** · 10-01-2012, 08:44 PM

I assume you're doing low bar squats. If so, check this out -> http://startingstrength.com/index.ph...t_bar_position

You might want to give lifting a break, just for a little while, depending how it feels. And/or, possibly, see a doctor.

It's not "normal", though it's not all that rare either, and it's not good. Definitely worth fixing immediately. Also, yes, that bit about not supporting the bar's weight with your hands/arms? Yep, you're absolutely right there.

**devilsrule61287** · 10-01-2012, 08:53 PM

I think I may have been doing lowbar squats, since I recall consciously putting the bar a bit lower out of fear of letting it rest on my neck. Also, as I mentioned, my hands were too narrow and close by my shoulders, creating quite a pinch around and above the elbow. This combination probably led to that pain in the side of the arm.

I would hate to have to take time off just yet. Today was day 1 of my Starting Strength routine, and squatting will obviously be pretty common and consistent. So I want to make sure I get it right fast. I just hope that 48 hours is enough to let the slight pain and numbness subside, and try out a new grip width and bar height.

And thank you for this video. I will watch it the full way through, but just from a quick glance, I can immediately see that my grip was far too narrow and close to my body.

**MichaelCJ** · 10-01-2012, 09:01 PM

Starting Strength, you say? And you don't even know what kind of squat you've been doing (er, attempting) ... ?

Well, my advice to you is: buy the book and read it.

It has explanations of how to do all the core lifts and then some, with reasons *why* the techniques presented were selected in the first place. Oh, and images (photos and diagrams) to go with.

I know, it seems like a crazy thing to do, for just picking things up and putting them down again, right? Reading a book about it?!

Thing is, some lifts are more technical, or less intuitive, than one might think. And, once you're lifting a bit more weight, having atrocious form can seriously **** you up.

It's around $10 as an ebook, I believe. Either way, I'd at least consider doing yourself that favour.

**devilsrule61287** · 10-01-2012, 09:05 PM

I know, I tried to do all my research on the internet and watch lots of videos before trying the big lifts. And for most facets of the squat, I felt real good (ex. foot positioning, direction of knees, sitting back the right way, back positioning, etc.) I just sort of missed the part on bar and hand positioning.

Now I realize how dumb it was to keep my hands so close to my shoulders, and let my elbows pinch so tightly. I honestly think my hands were closer to my body than my elbows, which is seriously wrong.

I will buy the book, and watch more of the videos before I get back at it on Wednesday

**devilsrule61287** · 10-01-2012, 09:45 PM

Just finished that video. Incredibly helpful and i think the info there will really help ensure this arm pain doesn't happen again. And I just bought the Kindle book too. I guess I got too overzealous before I was entirely ready.

**MichaelCJ** · 10-01-2012, 09:50 PM

Good to hear, mate. There's a ton of info in that book, so I doubt you'll regret the cost of a couple of drinks or whatever.

Keep a journal of your lifting progress in the Workout Journals forum (a subforum under Workout Programs), if you feel inclined. A few other guys there doing SS, among other things.

Anyway, whatever you decide, best of luck with it all. Lift well and prosper, lol.

**octopus7** · 10-01-2012, 10:35 PM

i just finished rehabbing a few days ago, had the exact same problem. you don't feel the pain while you're squatting, but the second you rack the bar you feel it, and it's a dull/sore pain, not a sharp pain. i had it below the shoulder but above the elbow--- bicep tendonitis

what i did to rehab it (it was because of tight shoulders)

1. shoulder dislocations with a broomstick
2. foam rolled it

watch these videos, and do as they say. you'll be back to squatting in a week

http://www.youtube.com/watch?v=1QPMS...ure=plpp_video

http://www.youtube.com/watch?v=y4Wo0...ure=plpp_video

http://www.youtube.com/watch?v=SxQkV...ure=plpp_video

**devilsrule61287** · 10-02-2012, 08:22 AM

No pain this morning but arm still a bIt numb in pointer finger, thumb, and alI along the outside of the forearm. The numbness and soreness ends right around the elbow. The spot above the elbow where I initially felt pain feels fine now, as it has since yesterday. Can't really find the spot, even by massaging around. I hope the rest of this numbness goes away today.

And I read the SS squat chapter. I can see why I tweaked my arm. Had thumbs around the bar, wrists under the bar (placing weight and compression on arms), hands too narrow, and elbows not back and up as they should be.

**devilsrule61287** · 10-02-2012, 02:23 PM

Originally Posted by octopus7

i just finished rehabbing a few days ago, had the exact same problem. you don't feel the pain while you're squatting, but the second you rack the bar you feel it, and it's a dull/sore pain, not a sharp pain. i had it below the shoulder but above the elbow--- bicep tendonitis

what i did to rehab it (it was because of tight shoulders)

1. shoulder dislocations with a broomstick
2. foam rolled it

watch these videos, and do as they say. you'll be back to squatting in a week

Thank you for the input. How long did your thumb/pointer finger, and outer forearm stay numb? Mine is just slightly numb, but no pain anywhere, so I'm hoping that 48 hours is enough to have it go away totally. The only time I get a slight pain is when I massage over the area between bicep and tricep where I initially felt the pain after squatting.

**devilsrule61287** · 10-03-2012, 10:35 AM

Update: Pointer finger and thumb still a tiny bit numb, 2 days after exercise. Had a slight bit of elbow pain yesterday, but took ibuprofen and iced it and it seems like it is gone this morning.

Today is my 2nd scheduled workout with the SS program, and I think I'm going to still do it, since I don't feel any pain. Additionally, I now know exactly what I was doing wrong to cause the arm issue, so I can hopefully correct my form and avoid all pressure on the arm. So by squatting again today with revised and proper grip, it shouldn't cause any problem (I hope).

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