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  1. #1
    Registered User bigmike504's Avatar
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    sharp forearm pain when releasing weight

    I get a really sharp pain in a specific point in the middle of my forearm when i release my grip from dumbbells/barbells as I re-rack upon completion of my last rep

    hurts worse during some exercises than others, the worst pain is during curls (especially barbell or EZbar)

    anyone else have this problem? and how can I take steps to get rid of it?
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    Registered Amuser FrozenMercury's Avatar
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    I also have this exact problem lately. At first it was only slight. Started from doing straight bar curls at the smith, I think. Maybe from not stretching my forearms before curling. 45lbs bar with 35 on each side. Maybe too much too fast. The EZ bar is less pain, also with dumbbells too.

    But I still get the sharp pain when holding the weights. I asked one guy doing the exact same thing at the smith, but he only had 30 on each side, also was probably 5'10 190lbs.Jacked arms. He said to curl your wrists toward you slightly because he found it burnt out his forearms too fast keeping his wrists straight. Makes sense.

    Gym closed early for Rememberence day so I haven't had a chance to try this out.


    My right arm is worse and my ring and pinky finger would go numb like when you smash your funny bone. Forearm would burn too at times. Perhaps keeping the forearm tight is the key. Keep me updated on your progress. I think I'll do some forearm workouts and back off the weight till I can try and hopefully work this out.
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  3. #3
    digger mc-'s Avatar
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    Originally Posted by bigmike504 View Post
    I get a really sharp pain in a specific point in the middle of my forearm when i release my grip from dumbbells/barbells as I re-rack upon completion of my last rep

    hurts worse during some exercises than others, the worst pain is during curls (especially barbell or EZbar)

    anyone else have this problem? and how can I take steps to get rid of it?
    first
    - never ever move into pain if it ain't life and death (see sticky at top of this forum about why http://forum.bodybuilding.com/showth...hp?t=120076581)

    second
    reduce the load and/or range of motion of your movements to see what's ok and what's not

    third
    sharp pain sounds like a potential current inflammation.
    and that some movement patterns have set up a problem.
    if we were working together, i'd look at your movement (link), likely suggest some mobility drills to help open up the movement, reassess/tweak - find where is pain free - and make some suggestions about that on rehab - possibly do some nerve glide work too in case some nerves are feeling a wee bit compressed.

    in lieu of this you might want to look at mike nelson's video here (link) on some exercises you can rep that may help what's happening. again, if there's pain, reduce the range of motion, load, speed so there isn't pain.

    best
    mc
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  4. #4
    Registered Amuser FrozenMercury's Avatar
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    My forearm hurts all the time now
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  5. #5
    digger mc-'s Avatar
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    Originally Posted by FrozenMercury View Post
    My forearm hurts all the time now
    so did you try the above?
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  6. #6
    Registered Amuser FrozenMercury's Avatar
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    Originally Posted by mc- View Post
    so did you try the above?
    Yeah I got to the gym, but I couldn't get it to hurt doing the exercise. Another guy who had the same thing told me to just wrap it up. Since it worked for him. I did some wrist curls/reverse and it feels better today so far. Working my bi's today so I'll see if I can do it with little to no pain today.

    EDIT: I hope it didn't sound like I'm partially ignoring your post. It was good. I'm skipping the heavy stuff and just doing isolated. I wasn't completely clueless when I developed this setback. I was told from an early age; "If it hurts, don't do it." It was probably from curling too much too fast. Perhaps my "heavy" stuff could be doing some pull ups.
    Last edited by FrozenMercury; 11-12-2009 at 02:39 PM.
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  7. #7
    Juggernaut Avila's Avatar
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    Originally Posted by bigmike504 View Post
    I get a really sharp pain in a specific point in the middle of my forearm when i release my grip from dumbbells/barbells as I re-rack upon completion of my last rep

    hurts worse during some exercises than others, the worst pain is during curls (especially barbell or EZbar)

    anyone else have this problem? and how can I take steps to get rid of it?
    (1) You need to stop curling temporarily as long as needed... 2-10 weeks.

    (2) You will need to fix that muscle imbalance of your forearms. I think your flexors are dominating your forearms and you need to bring up your extensors.

    (3) You will need to increase the flexibility of your forearms. Work on stretching those forearm extensors, they are probably super tight from the flexors pulling on them all the time.

    - When you workout your back, always use a monkey grip (thumbless)...

    - When releasing bars or dumbbells, hold onto the bar and release your grip very slowly.

    - Apply icyhot on your forearms (extensors) to relieve pain.

    - Reminder*... you need to stop curling as I stated above, don't work around the problem. Curling is promoting the imbalances of your forearms. Once you correct that, you can reintroduce them to your program and continue curling pain free.

    If you still have questions, ask away.
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  8. #8
    digger mc-'s Avatar
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    Originally Posted by Avila View Post
    (1) You need to stop curling temporarily as long as needed... 2-10 weeks.
    where do you get this from?
    (2) You will need to fix that muscle imbalance of your forearms. I think your flexors are dominating your forearms and you need to bring up your extensors.
    again based on what assessment?

    (3) You will need to increase the flexibility of your forearms. Work on stretching those forearm extensors, they are probably super tight from the flexors pulling on them all the time.
    again based on what?

    thanks

    mc
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    Registered User jmac02's Avatar
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    Originally Posted by mc- View Post
    where do you get this from?


    again based on what assessment?



    again based on what?

    thanks

    mc

    he sounds about right. i had the same problem when i first started lifting, i could work thru the lift but when i put the weight down in hurt like hell. i was told that it was a muscle imbalance and it was because one thing was overpowering the other (i dnt remember the exact name it may be extensors and flexors). but i kinda just worked thru it, dealt with it until it went away. it doesnt inhibit your strength at all, just a pain in the ass.

    edit: meant to multi quote my bad
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    Juggernaut Avila's Avatar
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    Originally Posted by mc- View Post
    where do you get this from?
    again based on what assessment?

    again based on what?

    thanks

    mc
    Based on my personal history and others I've seen and read about when i was trying to ease my pain.

    I used to deal with this problem, and I don't anymore. In my case, inflexibility of my forearms, imbalances of the flexors/extensors and curling too much were promoting the problem.

    Based on what he posted, I think that is his problem... obviously, if we knew his history, maybe this would be different.
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  11. #11
    digger mc-'s Avatar
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    Originally Posted by FrozenMercury View Post
    Yeah I got to the gym, but I couldn't get it to hurt doing the exercise.
    ya hoo! That's surely the point, eh? NOT to get it to hurt?? isn't that a good thing? don't wrap it up - if you have to use compression it's too heavy.
    It was probably from curling too much too fast. Perhaps my "heavy" stuff could be doing some pull ups.
    sounds great

    all the best

    mc
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  12. #12
    Registered Amuser FrozenMercury's Avatar
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    Originally Posted by mc- View Post
    ya hoo! That's surely the point, eh? NOT to get it to hurt?? isn't that a good thing? don't wrap it up - if you have to use compression it's too heavy.
    I ment for the in video exercise.

    Just gripping things hurts. Avila is right if you release your grip slowly it doesn't hurt nearly as much. Don't know why that is. I'd usually always stretch my forearms before working out with a couple different stretches. Unless I'd forget. The only reason I've done these is because I was plagued with tennis elbow in my left and golfers elbow in the right. Don't play either lol. I never see anyone at my gym stretch their forearms.

    For those who have had this problem is there specific exercises that are going to be best to resolve this problem? Or is this something that I should discover what works best for me?

    In b4 refer to newb stickie
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  13. #13
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    I stopped reading here

    Originally Posted by FrozenMercury View Post
    I also have this exact problem lately. At first it was only slight. Started from doing straight bar curls at the smith
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  14. #14
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    Originally Posted by FrozenMercury View Post
    I ment for the in video exercise.

    Just gripping things hurts. Avila is right if you release your grip slowly it doesn't hurt nearly as much. Don't know why that is. I'd usually always stretch my forearms before working out with a couple different stretches. Unless I'd forget. The only reason I've done these is because I was plagued with tennis elbow in my left and golfers elbow in the right. Don't play either lol. I never see anyone at my gym stretch their forearms.

    For those who have had this problem is there specific exercises that are going to be best to resolve this problem? Or is this something that I should discover what works best for me?

    In b4 refer to newb stickie
    it's not about exercise, sport: it's about movement patterns.
    keep doing the exercise in the video to rebuild your patterns.
    and DON"T do anything that causes the pain to be brought on
    hurting less is still triggering pain.

    focus on mobility work, not load. eg: wrist, elbow, finger flexion extension without load so there's no pain.
    if you want to accelerated the healing process, see a movement specialist as suggested above.

    mc
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    Registered Amuser FrozenMercury's Avatar
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    Doing my best to modify everything I do. Sometimes at work though it can be challenging. Just wondering where you get your knowledge, mc? And don't you get tired of repeating yourself?
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    Originally Posted by FrozenMercury View Post
    Doing my best to modify everything I do. Sometimes at work though it can be challenging. Just wondering where you get your knowledge, mc? And don't you get tired of repeating yourself?

    1)if you look at my sig, you'll see a variety of degrees, certifications and links about same
    2) the approaches i'm talking about seem to be very new to this community, so sometimes to be heard things warrant repetition. if it were possible to just talk about self-movement once and everyone went "cool, no pain, super fast fixes - i'll give that a go" wouldn't that be grand?

    mc
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  17. #17
    Registered Amuser FrozenMercury's Avatar
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    Oh wow, shows how far my eyes go down. Don't usually pay attention to signatures. My hand use to fall asleep after this first started happening. Thoughts? After taking it easy and rehabilitating myself it seldom happens now. Would that be like a nerve getting compressed/pinched? I'ma call you Dr. Feel Good.
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    I'm also getting sharp pain in my forearm as well. Although i don't actually go to the gym, i work a General labour position for high rise condominiums. I come across many awkward heavy objects (150lb propane cylinders) and many other objects. I find i notice it alot worse with the propane tanks, but with everything else as well that has a decent amount of weight. Any suggestions i could use?
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    Originally Posted by FrozenMercury View Post
    I also have this exact problem lately. At first it was only slight. Started from doing straight bar curls at the smith, I think. Maybe from not stretching my forearms before curling. 45lbs bar with 35 on each side. Maybe too much too fast. The EZ bar is less pain, also with dumbbells too.

    But I still get the sharp pain when holding the weights. I asked one guy doing the exact same thing at the smith, but he only had 30 on each side, also was probably 5'10 190lbs.Jacked arms. He said to curl your wrists toward you slightly because he found it burnt out his forearms too fast keeping his wrists straight. Makes sense.

    Gym closed early for Rememberence day so I haven't had a chance to try this out.


    My right arm is worse and my ring and pinky finger would go numb like when you smash your funny bone. Forearm would burn too at times. Perhaps keeping the forearm tight is the key. Keep me updated on your progress. I think I'll do some forearm workouts and back off the weight till I can try and hopefully work this out.
    Hey, I know this is an old forum but I have this exact problem with the forearm pain and the numbness in my ring and pinky. Did you ever find out what it was/how to fix it? Thanks!
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