Question for all you gym injury experts
13 October 2003, 10:55 AM
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A little while ago (4 weeks)I totally overdid things on my forearms (work, not gym) - and they haven't stopped aching since.
Now I can't exactly pinpoint where the pain is apart from it's on the upper part, from the elbow joint to about 3" down towards my wrist and the pain is particularly present when I clench my fist or bend my forearm forwards and back. If I massage the muscle directly over the joint it's particularly painful.
Is making it quite difficult to do anything at the gym because theres not really much that doesn't involve movement of the arm.
So, any ideas to quick recovery or should I just stop w4nking?
Now I can't exactly pinpoint where the pain is apart from it's on the upper part, from the elbow joint to about 3" down towards my wrist and the pain is particularly present when I clench my fist or bend my forearm forwards and back. If I massage the muscle directly over the joint it's particularly painful.
Is making it quite difficult to do anything at the gym because theres not really much that doesn't involve movement of the arm.
So, any ideas to quick recovery or should I just stop w4nking?
13 October 2003, 11:08 AM
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Teach them a lesson!
5 sets of 25 wrist curls on the end of a bench, with a flat bar, put about 15kgs on it.
Then same again but wrists face down.
That should loosen them up.
5 sets of 25 wrist curls on the end of a bench, with a flat bar, put about 15kgs on it.
Then same again but wrists face down.
That should loosen them up.
13 October 2003, 01:46 PM
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Sounds like you've inflammed muscles or tendons, but I'm no expert.
Best advice is to rest it and apply cold therapy every 2-3 hrs for the first 24-48hrs. Put ICE in a wet tea towel and leave on the tender area for about 10-15 mins.
After 48hrs, it's best to then apply heat to the area. Either through a retainer (like one of those neoprene supports) or some wrap. You could use one of those hot gel packs you heat in the microwave. Again, 20mins of heat every 2hrs or so will help.
You don't want heat near the injury in the first 48hrs as it promotes too much bleeding before it has time to start healing. Best restrict blood flow through ice and then when it starts to heal apply some heat.
If I were you, I'd be asking myself how you managed to injure yourself. Did you warm-up properly? overdo the weight? poor form?, etc.. You know the script, but it'll hopefully prevent you doing the same thing again.
Stefan
Best advice is to rest it and apply cold therapy every 2-3 hrs for the first 24-48hrs. Put ICE in a wet tea towel and leave on the tender area for about 10-15 mins.
After 48hrs, it's best to then apply heat to the area. Either through a retainer (like one of those neoprene supports) or some wrap. You could use one of those hot gel packs you heat in the microwave. Again, 20mins of heat every 2hrs or so will help.
You don't want heat near the injury in the first 48hrs as it promotes too much bleeding before it has time to start healing. Best restrict blood flow through ice and then when it starts to heal apply some heat.
If I were you, I'd be asking myself how you managed to injure yourself. Did you warm-up properly? overdo the weight? poor form?, etc.. You know the script, but it'll hopefully prevent you doing the same thing again.
Stefan
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