Tendinosis in the forearm may refer to tendon inflammation in the wrist or tendons just below the elbow. Tendinosis, sometimes called tenditintis, usually develops over time with repetitive use and stress. Activities causing forearm tendinosis include poor form when golfing, typing, repetitive hammering or opening jars. Inflammation could lead to compartment syndrome, where the nerve extending to the hand through the wrist is impaired leading to pain, numbness and even loss of motor function in your fingers. You can still train with tendinosis and should to help strengthen the muscles stabilizing the joint.
Step 1
Talk to your doctor to makes sure you are healthy enough to train. While most tendinosis resolves itself with rest to allow the swelling to go away, some cases require surgical intervention. Only your doctor can give you a proper diagnosis.
Step 2
Use an elastic wrist bandage or support to stabilize the joint when exercising and to keep swelling down.
Step 3
Stretch your wrist adequately before training. Use active range of motion exercises like wrist circles and stretches such as pulling your fingers down, then up. Never stretch beyond the point of pain. Hold each stretch for 5 to 10 seconds.
Step 4
Strengthen the forearms with weight training. Wrist curls done with light weighs help strengthen the small extensor and flexor muscles in the forearm. Squeezing a squishy ball and opening your fingers while a rubber band is wrapped around all of them helps build forearm and hand strength. Do one to two sets with 5 to 10 repetitions to prevent increasing pain and swelling.
Step 5
Do your normal training routine, focusing on the form you when gripping weight bars, exercise machines and dumbbells. Keep your support bandage fitted and stop any exercise that increases pain.
Step 6
Ice and elevate your forearms for 20 minutes after you workout to reduce pain and swelling. Ice can be repeated three to four times daily if swelling persists. Take a few days off if swelling doesn't subside.
Things You'll Need
- Weights
- Rubber bands
- Squishy ball
- Elastic wrist support
Member Comments