How to Treat Forearm Pain

You may have pain on the top of your forearm and on the outside of your elbow. People with radial tunnel syndrome describe a dull, aching pain that feels like “cutting, piercing, or stabbing”. The pain may also radiate to the back of the hand. Usually, pain occurs every time you straighten your wrist or fingers. ^[5]

• Radial tunnel syndrome occurs because the radial nerve that runs along the inside of the arm is compressed in certain locations. The tunnel in the elbow is one of the locations where the radial nerve is most often compressed, which is why this syndrome is also called elbow tunnel syndrome.

In addition, your forearm and wrist muscles may become weaker. Elbow tunnel syndrome does not affect nerves, so there will be no tingling or numbness. Instead, your wrist may feel unusually tired and weak. ^[6]

Rest your forearm and avoid activities that cause pain. Apply the RICE method, including: Rest (rest), Ice (ice), Compression (compression) and Elevation (lift). Limit activities that put stress on your forearm and apply ice or cold packs 3-4 times a day for 20 minutes each time to numb the area and relieve pain. You can also wrap your forearm in a compression bandage if it’s swollen, and raise your forearm above your heart when lying down to reduce swelling. ^[7]

Take pain relievers to ease discomfort and control inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin can help temporarily relieve pain and reduce inflammation. You can also apply an anti-inflammatory cream to your forearm to ease the pain. ^[8]

• Consult a doctor if pain becomes severe. You may need stronger pain relievers prescribed by your doctor.

Try massaging your wrists and forearms to relieve pain. Gently massage along the forearm, starting from the wrist down to the end of the elbow. Massage back and forth, while pressing knuckles or thumbs deep into the skin to relax the muscles. ^[9]

• You can apply a little massage oil on your forearm to bring a pleasant feeling when massaging.

Corticosteroid injections for severe inflammation. If the tendons are so inflamed at the site that you can’t move your arm and the pain is really severe, see your doctor right away. Your doctor will check to make sure you don’t have any other serious problems, and will also see if you need a steroid injection directly into the muscle to reduce inflammation. ^[10]

Perform wrist flexion and extension movements to stretch and activate the forearm muscles. Reach your arms forward and point your fingers down to perform wrist flexion. Continue, extending the wrist by keeping the arm position, raising only the hand with the fingers pointing up. Gently perform these forearm exercises to improve mobility and reduce pain. ^[11]

• Gently pull on the back of the hand or palm while flexing or extending the wrist to increase muscle tension.

Rotate the club to expand range of motion. Find a stick about 1-1.5 meters long like a curtain rod or broom handle. Center the club with one hand and slowly rotate the club in an 8 shape to exercise your forearms and expand your range of motion, which will help improve your forearm pain. ^[12]

• If you feel too much pain or discomfort, stop immediately. You should reduce the level of exercise to fit and increase gradually when you feel more comfortable.

Try to stretch your forearm muscles as often as you can. Start by raising your arms in front of you with your palms facing down. Bend your hand and slowly pull it towards you with your other hand until you feel a stretch. Hold this position for 15 – 30 seconds and then repeat with the other hand. Then do the same with the palms facing up and do the same with both hands. ^[13]

• Improve blood flow to the hands by making a fist and raising the arms in front of you. Rotate your wrists outward and inward for a gentle stretch.
• Always stretch gently. If you feel pain, the muscle is overstretched.
• Shake your arms to relax your wrists and forearms after doing a lot of work with your hands.

Epsom salt bath. Epsom salt works to relieve muscle tension and stiffness, so you will feel relaxed. Add 1½ cups (300 g) of Epsom salt to a running bath to dissolve the salt. Soak in water for at least 15 minutes to relieve pain and relax muscles. ^[14]

• Epsom salt contains magnesium sulfate which is beneficial for natural muscle relaxation.
• If you don’t want to soak in the tub, you can replace it by taking a daily magnesium supplement in the form of oral tablets to relieve pain.

See a physiotherapist in case of severe pain. Physical therapy can help you manage pain, expand range of motion, and improve forearm strength. If forearm pain and stiffness continues to not improve after several weeks, make an appointment with a physical therapist. They can help you. ^[15]

• You can search online for physical therapists in your area, or check with your current treating doctor.

See your doctor right away if your forearm is very painful and swollen. If your tendon is so inflamed and painful that it makes it difficult or impossible for you to do your normal activities, see your doctor right away. Your doctor will examine your hand to determine the cause and prescribe medication or steroid injections to reduce inflammation if needed. ^[16]

Go to the hospital right away if you are unable to rotate your arm or move as usual. If you can’t rotate your hand or arm in certain directions, there’s a good chance something more serious is going on, such as a fracture. Call 911 or go to the hospital right away for prompt diagnosis and treatment. ^[17]

• The problem causing the pain should be identified as soon as possible.

Seek immediate medical attention if your forearm is suddenly seriously injured. Call 911 or go to the nearest hospital right away if your forearm is injured or you hear a sound like a bump or crack. Medical staff can diagnose and perform the necessary procedures to limit long-term injuries. ^[18]