How to Cure Forearm Pain

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Forearm pain can be really frustrating to deal with because of how often you need to use your arms. Usually, tendonitis is the culprit. Fortunately, most of the things that can cause forearm pain can heal on their own, but there are definitely things you can do to help relieve your pain. To help you out, we’ve answered some of the most common questions that people have about dealing with forearm pain.

Question 1 of 11:

What does it mean when you have pain in your forearm?

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    Tendons are cords of tissue that connect your muscles to your bones, and if they get inflamed, it can be really painful. If your forearm is hurting you, it could be because your tendons are inflamed. The location of the pain can help you determine what form of tendonitis you have. [1]
    • Lateral epicondylitis, a.k.a. tennis elbow, causes pain in the backside of your elbow and forearm. It’s usually caused by damage to the tendons that bend your wrist back and away from your palm.
    • Medial epicondylitis, often called golfer’s or baseball elbow, causes pain from your elbow to your wrist on the palm side of your forearm. The pain is caused by damage to the tendons that bend your wrist toward your palm.
    • You may also have pain over the front part of your arm from your wrist to your elbow due to repetitive activities, such as gardening or typing on a computer.
    • You can also have tendonitis in the tendons that connect to your bicep and triceps, which is why you may be feeling pain when you exercise or lift weights.
  2. 2
    Your pain could be caused by tenosynovitis. This is a condition caused by inflammation of the lining around your tendons. Usually, if you have tenosynovitis, you also have tendonitis at the same time. The best way to tell whether or not your pain is caused by tenosynovitis is by identifying the location of your pain. [2]
    • For instance, DeQuervain's tenosynovitis causes swelling in the lining of the tendons of your thumb.
    • Trigger finger, also known as trigger thumb, is a type of tenosynovitis that makes it hard for you to extend or flex a finger or thumb.
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Question 2 of 11:

Why do both my forearms ache?

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    Because tendonitis is often caused by repetitive motions, if you use both of your arms to perform a specific motion, such as bicep curls or rowing, it could lead to inflammation in the tendons of both of your arms. However, experiencing pain in both forearms is pretty uncommon, so see your doctor to make sure there isn’t something more serious going on. [3]
    • For instance, compressed or damaged nerves, or a wrist injury can sometimes cause pain in your forearms.
    • Additionally, pain in both of your forearms could be caused by a traumatic injury. See your doctor if you recently suffered an injury and both of your forearms are bothering you.
Question 3 of 11:

Why does the underside of my forearm hurt?

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    Medial epicondylitis is a form of tendonitis that causes pain on the underside of your forearm where the tendons of your forearm connect to the bony bump on the inside of your elbow. The classic symptoms of golfer’s elbow are pain and tenderness on the inner side of your elbow and inner arm, stiffness, and numbness or tingling. [4]
    • If the inflammation is severe enough, the pain can even extend down into your forearm and wrist.
    • Tennis elbow is another form of tendonitis that occurs on the outside of your elbow.
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Question 4 of 11:

What are the symptoms of radial tunnel syndrome?

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    People with radial tunnel syndrome sometimes describe the dull, aching pain it causes as “cutting, piercing, or stabbing.” The condition can also cause you to feel pain down to the back of your hand as well. Usually, the pain occurs whenever you straighten your wrist or fingers. [5]
    • Radial tunnel syndrome is caused by the radial nerve that runs the length of your arm being pinched somewhere. The tunnel at your elbow is one of the most common places for the nerve to be pinched.
  2. 2
    You can also have weakness in your forearm muscles and wrist. Radial tunnel syndrome doesn’t affect your nerves, so you won’t feel any tingling or numbness. However, the muscles of your forearm can feel really fatigued. Your wrist can also feel unusually weak and tired. [6]
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Question 5 of 11:

How do I get rid of pain in my forearm?

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  1. 1
    Rest your forearm and avoid activities that cause pain. Think of the acronym RICE, which stands for Rest, Ice, Compression, and Elevation. Avoid activities that strain your forearms and apply ice or a cold pack for 20 minutes at a time 3-4 times a day to numb the area and relieve your pain. You can also wrap your forearm with a compression bandage for swelling, and keep your forearm above the level of your heart when you lie down to reduce swelling. [7]
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    Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin can help temporarily ease your pain. They also help reduce inflammation. You can also apply topical creams that contain anti-inflammatory medication to your forearms to help relieve your pain. [8]
    • If your pain is really bad, talk to your doctor. They may prescribe stronger pain meds for you.
  3. 3
    Try massaging your wrist and forearm to relieve the pain. Slowly apply pressure to your arm and move your hand from your wrist all the way up to your elbow. Rub back and forth, pressing your knuckles or thumbs deeper into your skin to work the tension out of your muscles. [9]
    • Apply some massage oil to your forearms so it’s easier to rub your skin.
  4. 4
    Get a corticosteroid shot for severe inflammation. If your tendons are inflamed to the point where you can’t use your arms at all and your pain is severe, see your doctor. They’ll examine you to make sure there isn’t a more serious problem, and they may decide to inject a steroid shot directly into your tendon to reduce inflammation. [10]
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Question 6 of 11:

What are some exercises for forearm pain?

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  1. 1
    Use wrist flexion and extension to stretch and exercise your forearms. Hold your arm out in front of you and point your fingers down to perform a wrist flexion. Keep your arm extended and raise your hand so your fingers are pointing up to do a wrist extension. Use these movements to gently exercise your forearms, which can help improve mobility and reduce your pain levels. [11]
    • Gently pull on the top of your hand during a wrist flexion or on your palm during a wrist extension to add more of a stretch.
  2. 2
    Twirl a stick to improve your dynamic range of motion. Grab a 3–5 ft (0.91–1.52 m) long stick or rod such as a shower curtain rod or a broomstick. Hold it in the center with 1 hand and gently make a figure-8 motion as you twirl the stick to exercise your forearm and improve your range of motion, which can help with any forearm pain you’re dealing with. [12]
    • If you feel any pain or discomfort, stop the exercise immediately. Gently work your way up to it if it’s too painful.
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Question 7 of 11:

How do you release tight forearms?

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    Lift 1 of your arms and hold it in front of you with your palm facing down. Bend your hand down and gently pull it toward your body with your other hand until you feel tension. Hold the stretch for 15-30 seconds and repeat it on your other arm. Then, try the same stretch with your palm facing up and repeat the stretch on both arms. [13]
    • Improve blood flow to your hands by making fists and extending both arms in front of you. Rotate your wrists outward, then inward in a circular motion for a gentle stretch.
    • Always keep your stretches gentle. If you feel pain, you’re stretching too far.
    • Shake your arms out to relieve tension in your wrists and forearms when you’re doing a lot of work with your hands.
  2. 2
    Take an Epsom salt bath. Epsom salt helps relieve muscle strains and tightness, so it could help you get some relief. Pour 1½ cups (300 g) of Epsom salt into your bathtub while it’s running so it mixes in thoroughly. Sit and soak in the tub for at least 15 minutes to help with the tension and pain you’re feeling. [14]
    • Epsom salt is magnesium sulfate, which naturally helps relax muscles.
    • If you don’t want to take a bath, you can instead use oral magnesium supplements every day to help ease your pain.
  3. 3
    See a physical therapist for severe cases. A physical therapist will be able to help with pain management and help you strengthen your forearms and improve their range of motion. If your forearm pain and tightness persists and doesn’t improve after a few weeks, make an appointment to see a physical therapist. They may be able to help you. [15]
    • You can look online for physical therapists in your area or ask your doctor to refer you to one.
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Question 8 of 11:

When should I see a doctor for forearm pain?

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    If your tendons are so inflamed and painful that it makes everyday activities difficult and unbearable, see your doctor. They’ll examine you to pinpoint the problem and may prescribe you medication that can help. They may also give you a steroid shot that can reduce the inflammation. [16]
  2. 2
    Seek medical attention if you can’t turn your arm or move it normally. If you aren’t able to rotate your hand or your arm isn’t able to move in certain directions, there could be a more serious underlying issue such as a fracture. Go to an emergency room for immediate attention and treatment. [17]
    • The sooner you address the issue, the better!
  3. 3
    Get to a doctor for a sudden and serious injury to your forearm. If you suffered a traumatic injury or you heard a “snapping” or “popping” sound in your forearm, seek emergency medical treatment. They’ll be able to diagnose you and perform any necessary procedures so you can potentially avoid long-term issues. [18]
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Question 9 of 11:

How long does forearm tendonitis take to heal?

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    The timing can vary depending on how severely inflamed your tendons are, and how well you treat the inflammation. If you rest your forearm, avoid activities that affect it, and take pain medications, it may heal within 6 weeks. The important thing to remember is that you should not return to your normal activities until you no longer feel any pain. Otherwise, you could re-aggravate the injury. [19]
Question 10 of 11:

How long does medial epicondylitis take to heal?

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    Medial epicondylitis, otherwise known as golfer’s elbow, is a form of tendonitis that’s usually caused by repetitive motions (such as swinging a golf club). The good news is that most of the time it’ll heal on its own. The bad news is you have to actually give your tendons the time it needs to heal. Don’t return to your normal activities until you’re completely pain-free. [20]
    • You may be itching to get back out there on the links, but if you aren’t fully healed you could make the problem even worse.
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Question 11 of 11:

How do I know if I tore a tendon in my forearm?

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    If you feel a snapping or popping sensation in your forearm, it could be a tear in your tendon. Sometimes, you won’t realize you’ve torn your tendon until you suddenly start feeling really intense pain. In either event, seek immediate medical attention for a diagnosis and treatment. [21]

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      Tips

      • If you find yourself anxiously waiting to get back to your normal activities while your tendonitis heals, keep in mind that you may be out for longer if you cause further injury by getting out there too soon.
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      Warnings

      • Get to an emergency room if you hear or feel a snapping or popping sensation in your forearm.
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      References

      1. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/tendonitis
      2. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/tendonitis
      3. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/tendonitis
      4. ↑ https://www.mayoclinic.org/diseases-conditions/golfers-elbow/symptoms-causes/syc-20372868
      5. ↑ https://my.clevelandclinic.org/health/diseases/15658-radial-tunnel-syndrome
      6. ↑ https://my.clevelandclinic.org/health/diseases/15658-radial-tunnel-syndrome
      7. ↑ https://www.mayoclinic.org/diseases-conditions/tendinitis/diagnosis-treatment/drc-20378248
      8. ↑ https://www.mayoclinic.org/diseases-conditions/tendinitis/diagnosis-treatment/drc-20378248
      9. ↑ https://carrington.edu/blog/simple-massage-stretching-techniques-to-relive-hand-wrist-tension/
      1. ↑ https://www.mayoclinic.org/diseases-conditions/tendinitis/diagnosis-treatment/drc-20378248
      2. ↑ https://youtu.be/ko5Kbb2PTEs?t=93
      3. ↑ https://youtu.be/ko5Kbb2PTEs?t=363
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/forearm-stretches/vid-20084698
      5. ↑ https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
      6. ↑ https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-wrist-tendinitis
      7. ↑ https://www.mayoclinic.org/symptoms/arm-pain/basics/when-to-see-doctor/sym-20050870
      8. ↑ https://www.mayoclinic.org/symptoms/arm-pain/basics/when-to-see-doctor/sym-20050870
      9. ↑ https://www.mayoclinic.org/symptoms/arm-pain/basics/when-to-see-doctor/sym-20050870
      10. ↑ https://www.uofmhealth.org/health-library/uh2113
      11. ↑ https://southorangerehab.com/2019/11/14/return-to-play-after-golfers-elbow/
      12. ↑ https://my.clevelandclinic.org/health/articles/14534-biceps-tendon-injuries

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