I've been having issues with pain in forearms during standing curls. It goes away after workout is done but at any given time if I squeeze the right spot in arm I'm reassured it's still there...
Any exercises that are a little gentler on the forearm tendons or should I reduce the weight?
Forearm Tendons
Moderators: Boss Man, cassiegose
Are you doing heavy pull downs, dead lifts or rows? They are the more likely culprit, even though the pain shows up during the curls.
Triceps extensions can also cause this sort of pain.
Try this test:
Place a heavy barbell on the floor. Using only your pointer finger try to lift the weight until the finger straightens out. Does this hurt? Probably not.
Try it with your middle finger. Does it hurt? Probably not.
Try this with your ring finger. Does it hurt? Maybe to probably.
Try this with your pinkie. Does it hurt? Probably.
After you have done this test we will know if it is the pull downs, dead lifts and rows that are causing the problem or if it is the triceps work.
Once we have this diagnostic test done I can tell you how to proceed.
Triceps extensions can also cause this sort of pain.
Try this test:
Place a heavy barbell on the floor. Using only your pointer finger try to lift the weight until the finger straightens out. Does this hurt? Probably not.
Try it with your middle finger. Does it hurt? Probably not.
Try this with your ring finger. Does it hurt? Maybe to probably.
Try this with your pinkie. Does it hurt? Probably.
After you have done this test we will know if it is the pull downs, dead lifts and rows that are causing the problem or if it is the triceps work.
Once we have this diagnostic test done I can tell you how to proceed.
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BeepBeep6262
- STARTING OUT
- Posts: 36
- Joined: Wed Feb 25, 2009 9:15 pm
Packard wrote:Are you doing heavy pull downs, dead lifts or rows? They are the more likely culprit, even though the pain shows up during the curls.
Triceps extensions can also cause this sort of pain.
Try this test:
Place a heavy barbell on the floor. Using only your pointer finger try to lift the weight until the finger straightens out. Does this hurt? Probably not.
Try it with your middle finger. Does it hurt? Probably not.
Try this with your ring finger. Does it hurt? Maybe to probably.
Try this with your pinkie. Does it hurt? Probably.
After you have done this test we will know if it is the pull downs, dead lifts and rows that are causing the problem or if it is the triceps work.
Once we have this diagnostic test done I can tell you how to proceed.
Good guesses, right on the money with the slight pain with the ring finger and pinky finger, no pain with the other fingers.
I don't do pull downs but I do dead lifts and upright rows, as well as tricep extensions.
Curls get blamed for a lot of pain, but they are rarely the root cause.
In this case the problem is caused by your grip on the bar.
You need to maintain a "full wrap" with all of your fingers on the bar. As you get tired first your pinkie and then your ring finger start to unwrap and that is what is causing the pain.
There are several ways to address this:
1. (least acceptable), Take 6 weeks off from training and start over. In six weeks the tendinitis will have healed.
2. (usually does not work), Take extra care to take a full wrap of our fingers over the bar. That means carefully gripping the bar and making sure that your pinkie and ring finger are fully gripping the bar and are not slipping off. Use a lighter weight if required, or fewer reps. From experience your grip starts to slip on the later reps.
3. (usually the best approach), Get a pair of canvas lifting straps (usually under $10.00) and use it for all of your pulling lifts where your grip might slip (dead lifts, rows, pull downs, etc.). The straps will bear a good bit of the weight and will allow your arms to heal. But note: After your tendinitis is healed you should abandon the straps. Reliance on the straps will mean that your grip will never get strong and will require that you use them forever.
See: http://www.thetrainingstationinc.com/li ... traps.html
In this case the problem is caused by your grip on the bar.
You need to maintain a "full wrap" with all of your fingers on the bar. As you get tired first your pinkie and then your ring finger start to unwrap and that is what is causing the pain.
There are several ways to address this:
1. (least acceptable), Take 6 weeks off from training and start over. In six weeks the tendinitis will have healed.
2. (usually does not work), Take extra care to take a full wrap of our fingers over the bar. That means carefully gripping the bar and making sure that your pinkie and ring finger are fully gripping the bar and are not slipping off. Use a lighter weight if required, or fewer reps. From experience your grip starts to slip on the later reps.
3. (usually the best approach), Get a pair of canvas lifting straps (usually under $10.00) and use it for all of your pulling lifts where your grip might slip (dead lifts, rows, pull downs, etc.). The straps will bear a good bit of the weight and will allow your arms to heal. But note: After your tendinitis is healed you should abandon the straps. Reliance on the straps will mean that your grip will never get strong and will require that you use them forever.
See: http://www.thetrainingstationinc.com/li ... traps.html
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BeepBeep6262
- STARTING OUT
- Posts: 36
- Joined: Wed Feb 25, 2009 9:15 pm
Packard wrote:Curls get blamed for a lot of pain, but they are rarely the root cause.
In this case the problem is caused by your grip on the bar.
You need to maintain a "full wrap" with all of your fingers on the bar. As you get tired first your pinkie and then your ring finger start to unwrap and that is what is causing the pain.
There are several ways to address this:
1. (least acceptable), Take 6 weeks off from training and start over. In six weeks the tendinitis will have healed.
2. (usually does not work), Take extra care to take a full wrap of our fingers over the bar. That means carefully gripping the bar and making sure that your pinkie and ring finger are fully gripping the bar and are not slipping off. Use a lighter weight if required, or fewer reps. From experience your grip starts to slip on the later reps.
3. (usually the best approach), Get a pair of canvas lifting straps (usually under $10.00) and use it for all of your pulling lifts where your grip might slip (dead lifts, rows, pull downs, etc.). The straps will bear a good bit of the weight and will allow your arms to heal. But note: After your tendinitis is healed you should abandon the straps. Reliance on the straps will mean that your grip will never get strong and will require that you use them forever.
See: http://www.thetrainingstationinc.com/li ... traps.html
Thanks for the wealth of information.
I think I'll decrease the weight a little bit and try for a full finger wrap over the bar. I'll try that for a few weeks, if that doesn't work I'll leave the other options open.
It will take more than a few days for the tendons to heal. They should heal if your fingers do not slip on the pulling lifts.
Take your grip carefully and glance at them briefly between the later reps. If you see that your fingers are starting to slip, end the set.
It takes about 6 weeks for tendinitis to heal (if you rest them); a bit longer if you don't continue to exacerbate the condition but continue to workout.
If the pain does not get worse for the first couple of weeks, then continue for a couple more. If it does not start to feel better by week 4 then try one of the other remedies.
Take your grip carefully and glance at them briefly between the later reps. If you see that your fingers are starting to slip, end the set.
It takes about 6 weeks for tendinitis to heal (if you rest them); a bit longer if you don't continue to exacerbate the condition but continue to workout.
If the pain does not get worse for the first couple of weeks, then continue for a couple more. If it does not start to feel better by week 4 then try one of the other remedies.