How to Relieve Wrist and Forearm Pain | HEALTH

How to Relieve Wrist and Forearm Pain | HEALTH




What Causes Forearm Pain?
The forearm is the area between the wrist and the elbow of the arm. It is composed of the radius and ulna bones, spanning the length of the forearm and intersecting at the joint on your wrist. It contains several deep, immediate, and superficial muscles. Its structures are connected by ligaments and tendons. Forearm pain can occur because of
- an injury or acute trauma
- overuse due to sports, weightlifting, and
- even excessive use of computers
- compressed nerves or nerve entrapment on the forearm region can also cause pain
- conditions such as arthritis, heart angina (when your heart muscle doesn’t get enough oxygen-rich blood), and
- other underlying medical conditions can also cause forearm pain


What are Your Treatment Options?
For mild cases, you can simply manage pain with rest, structured activity, pain medications, and a hot or cold pack. In severe cases, always consult a doctor, who is better at prescribing anti-inflammatory medications or physical therapy treatment.
Exercises and Stretches
There are simple exercises and stretches that you can do to rehabilitate and strengthen your forearm slowly. However, you should only do this after consulting with a doctor or physio to avoid worsening the injury.

Wrist Extension
This exercise helps stretch your forearm muscles.

1. Stand upright and extend the injured arm in front of you. Open your palm parallel to the floor.
2. Use your other hand to pull the wrist of your injured arm back toward your body. Pull until you’re feeling a stretch, without any pain, in your forearm. Hold this position for 20 seconds.

Wrist Rotations
This exercise flexes the wrists and helps improve blood circulation through the forearm.

1. Extend your injured forearm in front of you with hands at shoulder height.
2. Make a fist and rotate your wrist clockwise then counterclockwise in a circular motion. Perform 10 reps in each direction.

Elbow Extension
This exercise helps improve flexibility and reduce pain in the forearm.

1. Sit upright and place the elbow of your injured forearm on a table or arm or a chair.
2. Use the other hand to gently push the forearm down towards the floor or table. Push until you’re feeling a stretch, without any pain, in your forearm. Hold this position for 15 seconds.

Strength Building Exercises
Strength building exercises, such as reverse curls or wrist curls, can help build forearm strength to prevent forearm pain from happening again. It can also be helpful to go to the gym during later stages of rehabilitation. Use equipment such as light dumbbells, cable machines, or exercise bands.
For more tips about training, exercises, and nutrition, visit the Aussie Supps Nutrition Hub in-store. We have our in-house, qualified nutritionist to take care of your health and diet needs. For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at

Take Care of Your Muscles

Muscles play an important role in all functions of the body, from breathing and enabling the heart to beat, to jumping and running, and many others. Knowing all of these important functions of your muscles, you should take care of them. Movement, speech, and much more, can be greatly affected if muscles become damaged.
You should see a doctor if you notice signs of muscular weakness or pain that you cannot explain. A doctor can decide the problem and come up with an appropriate treatment plan.
Or if you:

  • - are an athlete or train regularly
  • - have an injury or aches/pains
  • - have an active job
  • - sit at a desk hunched over all day
  • - or simply want to be the best you possible
then you would benefit from a FREE Initial Consultation & Assessment with our in-house Remedial Massage Therapist, Vicky! Message us to find out about our range of FREE services designed to help you become the HEALTHIEST and HAPPIEST version of you!

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