6 Causes of sore forearm and how to overcome them

The forearm is made up of two distinct bones that are joined at the wrist. The two bones are called the radius and ulna. If you feel your forearm, the radius bone is the parallel bone connecting your thumb to the elbow. While the ulna bone is the bone that connects from your little finger to the elbow. Well, this injury around the radius and ulna bones can make you feel forearm pain. So what can make the forearm hurt? And how to handle it at home? Check out the following reviews.

What causes the forearm to hurt?

There are many causes that can cause a sore arm, especially the lower arm, from injuries to certain medical conditions that cause damage to nerves, bones or joints. Here are some of the causes:

1. Injury

Injuries that occur such as falling, being hit hard, or being crushed. Yes, these kinds of injuries can cause fractures in the forearm bones or damage the condition of the ligaments and tendons that are in the forearms. As a result, there is a sharp pain or replied.

2. Excessive use of hands

Some sports, such as tennis or lifting weights, place very heavy emphasis on the muscles in the forearm. This condition can make muscles tense and eventually cause pain after exercise.

In addition, overuse of computers can lead to muscle stiffness in the forearm, known as repetitive strain injury. This condition is often found in office employees who use computers every day.

3. Arthritis

Arthritis or inflammation of the joints can develop in the ankle or elbow, causing pain in the forearm. Signs of your arthritis include pain that can appear even when you don't move and use the forearm at all and redness around the joint that hurts.

4. Carpal tunnel syndrome

The condition of carpal tunnel syndrome makes the nerves in the wrist that lead to the fingers begin to narrow, as a result of this narrowing the nerves eventually get pressure, and over time it will cause pain.

5. Bad posture

Postures like slouching can also affect your forearms. When your shoulders are arched forward this can compress the nerves in the forearm.

6. Nerve problems

It could also be that your forearm pain is a side effect of another medical condition that affects the nerves of the forearm, such as diabetes or a thyroid disorder.

What can be done to treat sore forearms?

Rest hands

Reducing activities involving the forearm will help the injured tendon, ligament, muscle, bone or nerve recover quickly. People who are active in sports should avoid or reduce the use of their forearms during the exercise process until the pain subsides.

Taking medication

You can also use ibuprofen as a pain reliever or anti-inflammatory medication to treat sore forearms. More details, consult with your doctor which drug is most appropriate for your problem.

Immobilization

In cases that are so severe that the forearm is very painful, a person may need splinting to limit movement and keep the affected part of the bone immobilized (immobilized) for some time.

Cold compress, then warm compress

A cold compress can help reduce inflammation and pain. After the swelling or inflammation has stopped, you can give a warm compress.

Stretch

Some doctors also recommend stretching to reduce sore forearm. However, you should not start exercising or stretching without the approval of a doctor or physiotherapist, otherwise this will only aggravate the already painful forearm.

There are several stretching movements that can usually be done, namely:

1. Wrist extensor stretch

• Straighten the painful hand forward with your palm down.
• Use the other hand to pull the palm that is hanging downward toward your body
• Hold this stretch for 20 seconds
• Repeat up to 5 times

2. Wrist turn

This movement requires an object that is a little heavy but you can hold in one hand, for example, a drink flask, or a food can.

• Hold the object you prepared in one hand.
• Straighten your hands forward while grasping the object with your palms pointing upward.
• Rotate your grip so that your palms are pointing downward.
• Do 3 sets of repetitions. In 1 set consists of 10 repetitions of holding the object with the palm up and rotating it to grip the object with the palm down.

3. Elbow bend

• Stand straight with both hands on the sides.
• Bend your right hand up so that it touches your shoulder. If you can't afford to touch your hand to the shoulder, as much as possible point your hand towards the shoulder as little as possible even if it doesn't stick.
• Hold the position touching the shoulders for 15-30 seconds.
• Then straighten your arms back down again.
• Repeat up to 10 times.
• Repeat the same movement with the other hand.

Surgery or injection

If the condition cannot be treated with simple home treatments, the doctor will provide other treatments through surgery or give an injection to treat it. Therefore, if you experience a sore forearm that doesn't go away, you should consult your doctor.

Prevents forearm pain

• Avoid activities that put excessive strain on the forearm.
• Rest your hands regularly when working using work equipment such as computers, and use more ergonomic work equipment.
• Strengthen your forearms and grip strength through regular strength training.
• Maintain an upright posture, not slouching while working or walking.