Muscle strains occur when a muscle is overstretched, resulting in a tear. Most strain injuries are mild and take a couple weeks to recover; however, some strains can be more severe, even requiring surgery and several months of rest. The forearm muscle is a common site of strains that can lead to more long-term conditions such as tendonitis. To avoid injury that will take you out of the game for a week to a few months, prepare your forearms before exerting yourself and take proper precautions during activity.
Step 1
Warm up your muscles and ligaments before physical activity. A warm-up should consist of a total-body warm-up, such as jogging for five to 10 minutes, and a specific warm-up to protect the forearms, such as wrist circles and targeted forearm stretches.
Step 2
Stretch your forearm muscles before and after activity. After you have done your total-body warm-up, stretch your forearm muscles by facing your palm away from you and pulling the fingers of your hand back toward your face with the opposite hand. Hold the stretch for 10 to 20 seconds and switch sides. Do this stretch after activity as well.
Step 3
Wear a brace or supportive bandage if you have a history of forearm weakness or sprains. A specially made forearm brace or tightly wrapped elastic bandage helps provide more stability to the muscle to prevent injury.
Step 4
Perform forearm strength-training exercises on a regular basis to improve muscular strength and stability. Weighted forearm curls are a good example of a forearm strengthening exercise.
Step 5
Eat enough carbohydrates in the period preceding vigorous activity to fuel the muscles, preventing fatigue and injury. During longer exercise sessions or activities, refuel with a carbohydrate snack or sports drink.
Tips and Warnings
- See your doctor or physical therapist if you experience chronic pain or repeated injuries.
Things You'll Need
- Brace or supportive bandage
- Weights
- Carbohydrate snacks or sports drinks
