Forearm muscles climbing pain reddit. If the damage is more severe, then more time off is needed.
Forearm muscles climbing pain reddit. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. Does it get better? /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. If you can take the pain, I would recommend getting a Trigger Point Massage Therapy Session and noting to the therapist that you want work done on your forearms. its fine to climb on it again. The musculature and tendon all swells subsequently to heal the muscle tear in the forearm, and that is why pain follows the tendon down into the hand and fingers. My symptoms were pain on pockets or a front 3 finger open hand grip. When I started climbing, my limiting factor was forearm pump, but within a few There are stages that you'll go through: Sore forearms and fingers Do push ups on days you don't climb to help build up your muscles a bit more. Lookup climber's elbow or tennis elbow, it's what you've got. This can lead to entrapment of the median nerve, causing pain in that area, misleading someone to believe they have biceps tendinopathy when really they have a nerve entrapment issue. The trick is to perform enough climbing forearm exercises to develop strength, but not so many that you Apr 18, 2025 · In many cases medial tendinosis is a gradual-onset overuse injury due to climbing and training too often, too hard, and, most important, with too little rest. After doing any climb, ice forearms, roll out, stretch, and possibly take a bath with Epsom salt before bed. Here are some more tentative ideas that seem to have worked for some people: One of the risk factors for golfer's elbow is a lack of antagonist muscles, meaning muscles that do the opposite of what you use while climbing. 5 days ago · The forearm is the region of the upper limb located between the elbow and the wrist. If there's pain, I stop climbing before it becomes detrimental and take 1-2 weeks off. The forearm serves as a connection between the upper arm and the hand, housing muscles, nerves, blood vessels, and connective tissues that contribute to its structure and movement. Now that 10 days have passed, although Once your forearms are pumped, your muscles are tired and it’s time to stop climbing or you can risk additional injury. Hi everybody, I made this post a week ago regarding my forearm pain preventing me to haveing a good grip. Every crimp, pinch, jam, and slap employs these muscles, so they are susceptible to overuse injuries like chronic deep muscle soreness, elbow tendonitis, and compartment syndrome. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). Jan 8, 2022 · The forearm bones are surrounded by numerous small muscles that help to flex, extend, adduct, abduct, and rotate your lower arms. Feb 11, 2025 · Pain in the forearm is a common problem usually caused by repetitive overuse, nerve damage or an injury. Forearm muscles are like any muscles. Most of you suggested me to take a rest week and I did. com May 16, 2019 · Hi all, I’m wondering if anyone can help as I feel a bit lost. How many times climbing does it take before your forearm and hand muscles adjust? I've been about 10 times but only every few months over about two years, so I still get pain and strain for at least four days after climbing for a two hour period. 2. I took a long time off climbing and avoided triggering the pain in any way. The key to quick recovery is flushing out lactic acid and metabolic waste, so you can come back the next day feeling fresh and But what else is going on, are there ways to recover quickly, and how do you train to have a later onset of “forearm pump”? What is a Forearm Pump? Rock climbing involves using the entire body with precision, and our fingers have the burden of holding our body with relatively small muscles. (That’s where your muscle attaches to bone) I’m absolutely terrible with that anatomy, but I’ve attached a breakdown of the muscles. When I'm not climbing, my finger functions normally without pain, except for the occasional discomfort when lifting heavy objects. Pain goes away after a few hours and then it’s like nothing was wrong. I’ve recently realised that I only experience this if I do sloper problems. Pain should not be present while you are climbing. I think i stopped having ridiculously sore forearms after about 2-3 weeks. Next thing I knew, while not pulling particularly hard on a large undercling pocket, I heard a twang and immediate sharp pain in my forearm. I continued to workout but only on lower body, sprinting, and never using forearms. I’ve noticed that my main limitation has been bicep soreness, both as it arises over the course of a session and how I still feel sore climbing two days or less after another climbing/gym session. forearm muscles Sharp pain is problematic and may be an indication of a traumatic injury. 12 in 2017. If it's more of a dull pain/soreness, you might want to give it a bit rest, see a doctor, but you may be able to climb with it cautiously while doing exercises to rehabilitate it. Ever since I started climbing (and even before then when I used to wrestle), I would frequently get pains in the middle of my arm, exactly where the 'hemerus' label is here. When combined with overuse, inadequate recovery time, poor form, and/or fatigue, this can lead to the strain of these muscles and tendons. They'll also develop part of that big lump of muscle on the outer side of the forearm, up by the elbow,, as well as the "outer edge" of the forearm on the pinky side Wrist rollers also work the fingers and thumb a little, especially if they're fairly thick. Two long bones, the radius and ulna, structure this section of the arm, also acting as the point of attachment for several muscles originating in this area. See full list on rockclimbingcentral. I felt a pop in my wrist with some shooting pain. Three Oct 4, 2022 · Off the Wall Forearm Tendon Glides These gliding motions allow our forearm tendons to lengthen and shorten at the wrist and elbow, which prepares the muscles to optimally contract Perform this 3 times for 30 seconds on each hand Try performing these motions in climbing-specific positions in order to further engage the shoulder and scapular muscles What is your opinion on importance of forearms stretching in climbing? I am asking cause my forearm is usually the only part in my body that can't regenerate ~48h after training (still bit sore) which lowers my performance on next training. Blisters I've mostly been doing roped climbing, focusing more on training endurance than strength, and working toward my goal of climbing 5. I’ve been climbing for 6 months and climb about twice a week plus one gym session (strength training) per week. Discover the parts, names, functions & diagrams to understand the human body. Has anyone experienced this and how In both cases, don't work/stretch the muscles further than the "ahh that's a nice pain" point, this part might be a slow/long process depending on how bad it is. The term “forearm” is used in anatomy to distinguish this area from the arm, a term that is commonly used to describe the entire upper limb. The pain that radiates to inner elbow feels kind of like tendinitis. The term forearm is used in anatomy to distinguish it from the arm, a word which is used to describe the entire appendage of the upper limb, but which in anatomy, technically, means only the region of the upper arm, whereas the lower "arm" is called the forearm. I've been using a stress ball to try to strengthen the muscle gradually. Many climbers have probably felt that shooting pain traveling from their wrist up their on after climbing hard. I have a tweak in my right forearm for last few weeks and wanted to see if anyone has dealt with a similar nagging issue. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip The best exercise ever found that literally made my forearms scream harder than my first day climbing is weighted wrist extension. Take a wide pvc pipe with a string and weight attached to it or a full Nalgene water bottle. Aug 3, 2024 · Explore the forearm anatomy with our comprehensive guide. if you're not familiar with DOMS from other sources (such as lifting) it can feel like a sharp pain when you go to the ends of the range of motion, and otherwise just general achiness all the time in that muscle. Nov 28, 2023 · Extending from the wrist to the elbow joint is the region of the upper extremity called the forearm (antebrachium). Apr 24, 2025 · Here's what you need to know about the causes of forearm pain, plus how to treat it. So if you really want to develop those solid rock climbing forearms that so many professional climbers seem to have, then you need to perform direct training. What is hurting you is most likely the weakest link in your pulling chain. but if you know what bad DOMS feels like vs. Find out about causes, symptoms & treatment of forearm pain. Mar 31, 2020 · As we mention in the video, climbing can cause an over development of the pronator teres muscle. actual Moved PermanentlyThe document has moved here. I would feel the pain to some extent for a long time (in certain movements, for example, pushing my fingertips against a flat surface). Description: For about 2 to 3 weeks I have had a pain/soreness in the anterior forearm area highlighted, not near the surface but deep in what feels like the center of the forearm area highlighted in the picture--there is zero pain in pronated curls at any point; there is You can try rolling out your forearm muscles with a tennis ball, do some light contractions (anything that activates the muscle), then do some stretches like these. The muscles of wrist extension make your wrists stronger in the other direction. Concerned that it might be heart related because it’s a definitely stronger in my left arm but thinking it’s because my left arm is just weaker? However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. Usually after doing this nightly for a few If it's a sharp pain, stop climbing, rest, ice, see a doctor. I am a nurse and not a physical therapist, but it looks like you’re having an issue with a tendon in your forearm. . If you google either one, you can find loads of physical therapy resources. As far as I can tell, the cause is overuse. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Has anyone trained wrist or forearm strength in particular and noticed useful carry over to improvements in climbing? Has anybody has success with training this longer term? I recently see increasing content online relating to isolated training of the wrists via forearm training inspired by forearm training tools and drills with the wrist wrench and heavy roller style exercises from the likes Are the muscles in your forearm knotted and tight? That's not helping anything, massage and apply pressure until it releases. It does not feel like muscle pain, as it is deep and throbbing, almost like it is the bone itself. Several months actually. there are a lot of good youtube videos on dealing with tendonitis. Sounds like it might be a flexor muscle strain or a lumbrical injury. The only effective treatment I've found is time. Understanding the biomechanical requirements of the sport may help dial your efforts during your next session: Elbow flexion is performed mostly by the brachialis muscle rather than the biceps brachii when the Sep 15, 2020 · Kevin Corrigan Climbing places tremendous loads on the muscle and tendon structures in our hands, forearms, and elbows. I believe the pain is due to the fact that I have incredibly weak forearsm proportionally to the rest of my body (I don't play any sports or do anything that would exercise these muscles regularly). Curling and climbing are pretty different loads, where in climbing you have your whole body weight resting on your arms. It might not be the bicep muscle itself but rather the tendons. Oct 15, 2023 · Do you have sore forearms after climbing? The pump of rock climber forearms refers to a phenomenon when your muscles basically contract really hard and restrict blood flow. It consists of two long bones—the radius and the ulna—that run parallel to one another, as well as muscles that serve an essential role in the control of fine movements of the wrist, hand, and fingers. I never feel pain with any activity, even weight lifting. They help you move your arms, hands, and fingers and perform many of the tasks of daily life. The issue is all the magazines, and info on the internet try to pass this off as "tennis elbow" while tennis elbow can be a serious climbing problem. In the meantime rest and recover and wait until you can do things totally without pain before you start again otherwise it'll come back. Trigger points are taut Oct 19, 2011 · Three at-home treatment devices tested - Although climbing is a full-body exercise, nothing gets more of a workout than your forearm extensors and flexors—the muscles on the inside and outside of the forearm. Apr 18, 2024 · You have 20 muscles in your forearm, the part of your arm between your elbow and your hand. Furthermore, developing forearm muscle imbalance and muscle adhesion (trigger point) often contribute to elbow pain and exacerbate injury. Basically the title. We would like to show you a description here but the site won’t allow us. Over time (5+ years) your tendon strength will catch up to your muscles and you'll find you'll get it less. My friend says that I should stretch forearm on rest days and there are also experienced climbers (like Horst) who advise stretching to speed up recovery For the past few weeks I have been experiencing pain in my left shoulder/upper arm that radiates down to my inner elbow and up to my neck and upper left back. Finger tendons are sore, fingers are stiffy, skin feels thin, and there's a bit of general fatigue. Mar 24, 2025 · The forearm is the region of the upper limb between the elbow and the wrist. Aug 14, 2014 · Doing a ton of what you love (climb, train, climb, climb, train, repeat) naturally makes muscles tight, sore, and knotted—especially those forearms! Without effective recovery, you can experience a drop in performance, an increase in pain, or even worse, injury. Recently bouldering, I felt some discomfort in my ring finger and wrist. The symptoms of overuse strain begin as muscle soreness and the development of trigger point pain and tightness. Otherwise, you got tennis elbow. Just like a workout lifting weights and getting achy biceps or legs, the muscle fibres in the forearms have been torn due to climbing causing the achy tightness! Hey, just looking for general/anecdotal advice as it’s hard to get a definitive answer from Dr Google sometimes… I was on the tension board a few days ago and towards the end of my session I thought I had some pump in my right forearm (Palm side) but when pulling on for the last few problems I had a lot of pain and weakness when I used my middle finger in a pocket - pain was mainly around I tried training the antagonist muscles in my forearms, but it actually gave me carpal tunnel syndrome. The anatomical term for the forearm is the antebrachium. The forearm and finger soreness gets better fairly quickly (at least for me) as long as you're consistently climbing. Mainly it happened after a few weeks where I probably exceeded on pulling work (Armstrong workout + climbing). 11's left and right, I started to have bad problems from the elbow down in my right arm which came on pretty suddenly over the course of three or four sessions. first day of climbing my forearms were sore too. I've been climbing for a while, and now climb at ~V4 (measured on kilter because my gym doesn't grade boulders). This ache feels as if my muscles in my forearm are incredibly tight and need to be stretched. I can do pull-ups without any issues — it's specifically pulling with that finger that causes pain. Often on the next day after climbing session I don't really feel that my forearms are sore. The forearm is also tender to the touch from my wrist about 1/3 of the way up to my elbow. After about a month of sending 5. Just stay and chat with friends, but I don’t recommend projecting. What worked best for me, and has worked for multiple tendon/muscle injuries, is resting a few days, and then starting a regiment of stretching, identifying tight areas in forearm & upper arm, and then just rubbing the hell out of them across the muscle fiber, this should be painful. If I do lots of heel hooks, then the next few days I will be walking like a pirate because Hey everyone! I have been climbing for 2 years. If the damage is more severe, then more time off is needed. I’m fairly new to bouldering/climbing in general but have be on and off due to problems at my right wrist. Dec 25, 2018 · The pain in my forearms isn't a normal pump you get from climbing, it is normally painful enough to wake me up in my sleep, and I've had it last up to two weeks (though more commonly it lasts a couple of days). The forearm helps the shoulder and the arm in force application and the precise placement of the hand in space, with the help of the elbow and radioulnar joints. If it the pain is above the elbow, it's not climber's/tennis elbow (that affects the forearm). In the meantime, take some time off of climbing until the pain goes away unless you want this to become a chronic problem. Climbing is a very physically demanding sport on your forearms, particularly your wrist flexors that share a common area of insertion to your brachialis muscle. I injured my flexor muscle (pulling really hard on a small open handed sidepull while my pinky curled in towards my palm. Dec 31, 2024 · It consists of two parallel long bones: the radius and the ulna, which run from the distal humerus to the wrist joint. I can never find Info on what's going on in my forearms specifically. If the pain is on the inside of your elbow, its probably golfers elbow. But, when I go for a session at the bouldering gym, the days after feel horrible for my wrist. This pain stops me from climbing early everyday I'm at the gym Hi honeyfest, I commend you for listening to your body. If you lack those muscles, it may be making your golfer's elbow worse. Just recently started climbing and been getting a dull aching pain/weakness in my arms during/after climbing. This “ rope forearm ” exercise is similar. Lacross ball rolling can help as well. No swelling or bruising etc and I went straight to th pub for ice. aualwonwwtefclntctrzqwndiiezcgskmnipfipgaftxdugxoxtfxuzk
