Forearm injury - how long to recover?
Discussion
After some heavy back work I finished my arms off with curls and finally hammer curls, - had a sharp twinge in my forearm so stopped straight away.
Didn't think too much of it, and considered myself smart for immediately stopping even thought I had mroe sets planned.
Monday I was lifting some PA speakers around and the next day my forearm hurt all day long, i ice'd it and the pain has reduced drastically, however it hurts when I use it to grip with.. even very light tasks like doing my belt up.
My diet is pretty good, quality protein & good fats, plus I am taking:
chondroitin
glucosamine
MSM
MCHC
Cissus Q
Just wondering if anyone has a rough idea this will take to recover? As not being able to grip is hindering a lot of what I do in the gym. I was about to start a new routine, new year and all that. Very frustrating.
I also have ostarine, but I wanted to use that to add lbm, not just to recover from a forearm injury! Very annoying. I have been told that once the pain stopped I should wait about 3 weeks to train
Didn't think too much of it, and considered myself smart for immediately stopping even thought I had mroe sets planned.
Monday I was lifting some PA speakers around and the next day my forearm hurt all day long, i ice'd it and the pain has reduced drastically, however it hurts when I use it to grip with.. even very light tasks like doing my belt up.
My diet is pretty good, quality protein & good fats, plus I am taking:
chondroitin
glucosamine
MSM
MCHC
Cissus Q
Just wondering if anyone has a rough idea this will take to recover? As not being able to grip is hindering a lot of what I do in the gym. I was about to start a new routine, new year and all that. Very frustrating.
I also have ostarine, but I wanted to use that to add lbm, not just to recover from a forearm injury! Very annoying. I have been told that once the pain stopped I should wait about 3 weeks to train
if anterior at the elbow - pain obliquely across upper front of forearm, by the joint that'll be your pronator teres;
if posterior, one of three; flexor ulnaris, extensor ulnaris or extensor radialis.
muscle fibre sounds ripped. it takes time to heal. use it too quickly, and the muscle fibre may not heal properly leaving scar tissue on it which will restrict movement to some degree. so RICE order of the day!
ps..i make no apology ifwordcheck has changed my spelling!!
if posterior, one of three; flexor ulnaris, extensor ulnaris or extensor radialis.
muscle fibre sounds ripped. it takes time to heal. use it too quickly, and the muscle fibre may not heal properly leaving scar tissue on it which will restrict movement to some degree. so RICE order of the day!
ps..i make no apology ifwordcheck has changed my spelling!!
that depends on the size of the injury/tear? if used regularly, it will only recover slowly. rested and given time out, the inflammation will reside quicker.
some tears can last month, others a couple of weeks. i would recommend massaging it regularly to promote blood flow through the damaged area though
some tears can last month, others a couple of weeks. i would recommend massaging it regularly to promote blood flow through the damaged area though
Impossible for anyone to say how long it will take. Maybe a week. Maybe 6 months or more.
Best advice would be RICE as stated above, for a week. After the first week let pain be your guide. Eg if it hurts a little that’s probably fine but if you do train and it still hurts the next day you’ve probably overdone it. Soft tissues respond to stimulation so complete rest is a no-no.
Summary:
RICE 1 week
Then start back on light weights. Don’t overdo it. A little pain is fine but if it hurts the next day it’s probably too much.
Best of luck. I’ve had several soft tissue injuries and they are massive ball aches. You can’t rush the recovery process (despite me giving you this advice I struggle to heed it myself).
Best advice would be RICE as stated above, for a week. After the first week let pain be your guide. Eg if it hurts a little that’s probably fine but if you do train and it still hurts the next day you’ve probably overdone it. Soft tissues respond to stimulation so complete rest is a no-no.
Summary:
RICE 1 week
Then start back on light weights. Don’t overdo it. A little pain is fine but if it hurts the next day it’s probably too much.
Best of luck. I’ve had several soft tissue injuries and they are massive ball aches. You can’t rush the recovery process (despite me giving you this advice I struggle to heed it myself).
Many thanks for your advice JapanRed - really appreciate that.
Interesting that soft tissues respond to stimulation
I did a push/chest/tricep workout
I'm try very hard not to grip or lift anything which sparks the pain
the pain has definitely improved somewhat, and I have just started on the Ostarine, so lets see if it's as fantastic for healing injuries as I have been led to believe
Interesting that soft tissues respond to stimulation
I did a push/chest/tricep workout
I'm try very hard not to grip or lift anything which sparks the pain
the pain has definitely improved somewhat, and I have just started on the Ostarine, so lets see if it's as fantastic for healing injuries as I have been led to believe
Username888 said:
Many thanks for your advice JapanRed - really appreciate that.
Interesting that soft tissues respond to stimulation
I did a push/chest/tricep workout
I'm try very hard not to grip or lift anything which sparks the pain
the pain has definitely improved somewhat, and I have just started on the Ostarine, so lets see if it's as fantastic for healing injuries as I have been led to believe
Best of luck. I’d be interested to hear how you get on. So if you wouldn’t mind periodically updating this thread that would be great. Interesting that soft tissues respond to stimulation
I did a push/chest/tricep workout
I'm try very hard not to grip or lift anything which sparks the pain
the pain has definitely improved somewhat, and I have just started on the Ostarine, so lets see if it's as fantastic for healing injuries as I have been led to believe
There hasn't been much improvement so far. I have now stopped the Ostraine and have gone back on the MK677. I am also going to give BPC157 a try. Still going with a good diet, loads of good fats, and the other joint/tissue building supplements above. Making use of a heat pad also. Think resting it will be key
Username888 said:
There hasn't been much improvement so far. I have now stopped the Ostraine and have gone back on the MK677. I am also going to give BPC157 a try.
None of those supplements will make the slightest difference. As others have said - first RICE. Personally then I'd also take anti inflammatories until any swelling/pain has ceased. Should take less than a week. NO pulling/curling exercise using the forearm (you've pulled your brachioradialis from your description). When the pain has gone buy a wrist expander/gripper and pump your forearms up getting plenty of blood in there. After a couple of weeks start doing high rep, very light rowing exercises with a theraband. When this becomes easy after a week get another band. In 3 weeks, provided you've lifted nothing heavy either curling or pulling, you should be back doing VERY LIGHT rowing in the gym. No hammer curls for at least three months.As far as supplements go nothing non-steroidal will help.
Thanks, I have been resting it as much as possible, I was using ICE, but given it's weeks since the injury I have moved onto heat pads. I have been reading different things about inflamation and whether it does or does not help), and I am not sure whether it's inflamed or not. It only gives me pain when I do hammer-curl type movements now. At rest there is no pain.
The exercise plan early recovery makes a lot of sense. Many thanks again.
The exercise plan early recovery makes a lot of sense. Many thanks again.
Username888 said:
PS. I have been compressing it with a bandage thing all week also. The only thing I haven't done so much of is elevation..
You've tweaked it again lifting the speakers. Elevation or not will make little difference now, the main thing is rest until the pain is gone then start with very light high rep exercises, 30 reps X 6 a day. That sort of protocol.12 days on, it's much improved... occasionally it twinges doing mundane things (supinated curling type moverments which involve finger grip), but it's definitely getting better, I am just being careful not to aggrevate it.
I have done a couple of yoga sessions and also an upper body session at the gym - just pushing movements, of which it was fine...
Obvously rest is paramount, but I believe that MSM (increased dosage) & BPC157 (injected near injury site) are helping
I have done a couple of yoga sessions and also an upper body session at the gym - just pushing movements, of which it was fine...
Obvously rest is paramount, but I believe that MSM (increased dosage) & BPC157 (injected near injury site) are helping
Good to hear you’re on the mend... I did something similar last summer and I foolishly tried lifiting through the pain until it was properly ruined. Reached the point where I could barely grip anything, and lifting even something like a shopping bag was agony . Took best part of 4 months to heal completely , which has thrown me out of my gym routine and caused me to put on shed load of weight.
Lesson learnt when it comes to not pushing through pain.
Lesson learnt when it comes to not pushing through pain.
Shappers24 said:
Good to hear you’re on the mend... I did something similar last summer and I foolishly tried lifiting through the pain until it was properly ruined. Reached the point where I could barely grip anything, and lifting even something like a shopping bag was agony . Took best part of 4 months to heal completely , which has thrown me out of my gym routine and caused me to put on shed load of weight.
Lesson learnt when it comes to not pushing through pain.
I’ve learnt the hard way too RE pushing through the pain. Lesson learnt when it comes to not pushing through pain.
Injured my left wrist (extensor carpi ulnaris) a couple years back but pushed through pain. Ended up no bicep curls for 6 month, couldn’t lift a frying pan and needed 2 hands to lift handbrake in car
3 weeks on since my last update. It's much improved since then too... I am hardly feeling any pain now when doing day to day stuff. I can still feel a distant twinge on occasion, so I am still being very careful with it until it's fully healed.
My rehab routine now:
I am stretching it daily
Weighted (very light) high rep wrist extended exercise
Tissue massage to increase blood flow and negate scar tissue
TB500
BPC 157
My rehab routine now:
I am stretching it daily
Weighted (very light) high rep wrist extended exercise
Tissue massage to increase blood flow and negate scar tissue
TB500
BPC 157
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