Incredibly Sore Forearm

[LoneWolfe]

Hey Guys,

I was wondering if any of you have experienced really sore forearms after some really heavy bench presses and behind-the-neck presses? Actually, the sore point is between the wrist and the beginning of the forearm muscle.

I had this problem before I started my last cycle, which included deca; however, the deca didn't help it out much. It did help out greatly with the usual sore joints though.

What can you do to alleviate this soreness?

 

[LoneWolfe]

I forgot to mention, the soreness feels like it's in the bone, rather than muscle soreness.

 

[nate212]

Hey Guys,

I was wondering if any of you have experienced really sore forearms after some really heavy bench presses and behind-the-neck presses? Actually, the sore point is between the wrist and the beginning of the forearm muscle.

I had this problem before I started my last cycle, which included deca; however, the deca didn't help it out much. It did help out greatly with the usual sore joints though.

What can you do to alleviate this soreness?

So it hurts about about 3cm proximal to the wrist flexion crease (where the wrist joint bends) How heavy are we talking here?

In my experience, wrist pain with pressing is usually more distal, around the level of the wrist joint or just above it but not much. It is common to see more proximal ulnar sided wrist pain but usually seen with curling motions or heavy rowing exercises.

It sounds like you are describing pain at the musculotentinous junction which could be a flexability issue. If so stretching would be a reasonable approach.

If it is more distal and inside the joint or the distal stabilizing ligaments some wrist wraps on heavy sets might help. Something to externally stabilize the joint.

Also try playing with your grip, maybe a little narrower etc.

As a side note i really do not like pressing behind the neck. Places shoulder joint in very compromised position. You can effectively do same thing with military press to the front. Much more anatomic position

 

[doitright24]

i have had some SERIOUS pain from doing curls, but not bench press. listen to nate, sounds like he may know a little something about this...

 

[LoneWolfe]

So it hurts about about 3cm proximal to the wrist flexion crease (where the wrist joint bends) How heavy are we talking here?

In my experience, wrist pain with pressing is usually more distal, around the level of the wrist joint or just above it but not much. It is common to see more proximal ulnar sided wrist pain but usually seen with curling motions or heavy rowing exercises.

It sounds like you are describing pain at the musculotentinous junction which could be a flexability issue. If so stretching would be a reasonable approach.

If it is more distal and inside the joint or the distal stabilizing ligaments some wrist wraps on heavy sets might help. Something to externally stabilize the joint.

Also try playing with your grip, maybe a little narrower etc.

As a side note i really do not like pressing behind the neck. Places shoulder joint in very compromised position. You can effectively do same thing with military press to the front. Much more anatomic position

Nate,

The link beliow is a picture of my arm. The area that I've draw a circle is where the soreness is. Once again, though, I feel it in the bone and not so much the muscle. This soreness happens on both forearms.

The pain is at its worst during the initial lift-off and it's even worse when I re-rack the weights. As far as how heavy, 285lbs for incline press on the Precor smith machine and 185lbs for behind-the-neck again on the smith machine.

Any help is appreciated. Thanks!

 

[nate212]

Nate,

The link beliow is a picture of my arm. The area that I've draw a circle is where the soreness is. Once again, though, I feel it in the bone and not so much the muscle. This soreness happens on both forearms.

The pain is at its worst during the initial lift-off and it's even worse when I re-rack the weights. As far as how heavy, 285lbs for incline press on the Precor smith machine and 185lbs for behind-the-neck again on the smith machine.

Any help is appreciated. Thanks!

s1129.photobucket.com/albums/m519/Lonewolfe123/?action=view&current=005.jpg

Ok, yea that is pretty high up. From what you describe you probably have a strain or the interosseus ligament between the radius and ulna. The function of this is to transmit load from the radius distally to the ulna proximally where it is passed to the distal humerus. This could be exacerbated by weakness or prior injury to the distal radioulnar complex. This would be consistent with the increase symptoms when racking and unracking the bar.

What I would do is start doing free weight barbell presses. Try and stay away from a machine that locks you into a set range of motion. The motion curve on bench is not linear but follows sort of a blunted S shape. ALso, get a spotter to give a good lift off especially on the heavy sets. Again, lifting the weight behind the load axis like you do when unracking the barbell puts some significant (and more importantly abnormal) stress on the joints.

Take a look at your thumb position as well. If you wrap it try unwraping it and see if that helps.

Also i would still try a pair of wrist wraps, good taping would work too. Just something distally to help stabilize the DRUJ under load.

Alternating ice and heat after workout also probably will help.

You can do some theraputic doses of NSAIDS like ibuprofen but I like to avoid if possible given their inhibitory effect on building muscle and just given it is just something else to have to metabolize and clear from system

Hope this gets better.

Please dont do behind neck press, my shoulders hurt just thinking of this but i'm old

 

[LoneWolfe]

Thanks Nate. I do wrap my wrist and that does help out a little. However, I'll try out freeweights and see what happens. In the meantime, I have to check out some of the anatomical terms you listed here to make sure I know exactly what you're talking about. lol

As for behind-the-neck, pretty much I'm the only one that does it at my gym and I have found it to work really well for my overall delts.

Thanks.