Forearm Pain While Doing Floor Exercises

The forearms rely on coordinated movements between the muscles, bones and ligaments in the arm to operate efficiently. Although floor exercises such as pushups, pelvic exercises and planks can strengthen the forearms, they can also result in forearm pain if done excessively or improperly.

Symptoms

Exercise-related forearm pain can vary in intensity from mild to severe. It can affect the muscles, ligaments, soft tissue and tendons of the forearm. Additional symptoms can include a combination of throbbing, muscle or joint stiffness, aching, stabbing pain, warmth, bruising, point tenderness, numbness and inflammation. You can also notice arm instability due to weakness or pain, and partial or complete loss of mobility.

Causes

Overworking the forearm muscles with excessive floor exercises or by not taking breaks between workouts can result in forearm pain. Strains and sprains of the ligaments and muscles in the forearms can also develop if you suddenly change positions or forcefully yank your body or weights during your floor exercise routine. Muscle adhesions, which occur when the forearm muscles become overworked and stick together, can also result in pain. In addition, symptoms can result from blunt trauma, such as falling on your forearms or colliding with an object.

Remedies

Take a 48-hour break from floor exercises to allow time for your forearm injury to heal. Wrap ice in a plastic bag or towel and place it against your forearm for 20 minutes at a time. Compress your arm with an elastic bandage to help reduce swelling, cramping and pain. Elevate your arm to help fluid drain from the injury, which will reduce inflammation. Stretch out the muscles in your forearms to help ease soreness and cramps.

Tips

Avoid doing floor exercises that utilize your forearms until your injury heals. Failing to do so can re-injure the area or prevent it from healing completely. Always warm up the muscles in your forearms with stretches or a light 10-minute aerobic routine prior to your floor workout. This will help make the muscles stronger, more flexible and less likely to become injured. In addition, cool down the same way to help remove lactic acid from the blood, which can lead to muscle injury and soreness.