The forearm is made up of two different bones and is joined at the wrist. Both bones are called radius and ulna. If you touch your lower arm, the radius of the bone is the parallel bone connecting your thumb to the elbow. While the ulna bone is a bone that connects from your little finger to your elbow. Well, this injury around the radius and ulna bone can make you feel forearm pain. Then what can make the forearm hurt? And how to handle it at home? Check out the following review.
What causes the forearm to hurt?
There are many causes that can cause arm pain, especially the lower arm, from injury to certain medical conditions that cause damage to nerves, bones or joints. Here are some of the causes:
Injuries that occur like falling, bumping hard, or pinching. Yes, these types of injuries can cause fractures in the forearm bones or damage the condition of the ligaments and tendons in the forearm. As a result, painful or stabbing pain arises.
2. Excessive hand use
Some sports such as tennis or lifting weights give very heavy emphasis on the muscles in the forearm. This condition can make the muscles tighten and eventually pain after exercise.
In addition, excessive computer use can also cause muscle stiffness in the forearm, which is known as a repetitive strain injury. This condition is often found in office employees who use computers every day.
Arthritis or arthritis can occur in the arms or elbows, causing pain in the forearm. The characteristics of you experiencing arthritis are pain that can arise even when you are not moving and use your forearm at all and appear reddish around the affected joint.
4. Carpal tunnel syndrome
The condition of carpal tunnel syndrome makes the nerves in the wrist that lead to the finger begin to narrow, due to this narrowing the nerve finally gets pressure, and over time it will cause pain.
5. Poor posture
Your posture, such as bowing, can also affect your forearm. When your shoulder is curved forward, it can press on the nerves in the lower arm.
6. Nerve problems
Your forearm pain can also be a side effect of another medical condition that affects the forearm nerves, such as diabetes or thyroid disorders.
What can be done to overcome the forearm pain?
Rest your hand
Reducing activities involving the forearm will help injured tendons, ligaments, muscles, bones or nerves to recover soon. People who are active in exercise should avoid or reduce the use of their forearm during the exercise until the pain subsides.
You can also use ibuprofen as a pain reliever or anti-inflammatory medication to treat the forearm pain. More clearly, consult with your doctor which medication is the most appropriate to solve your problem.
In severe cases that make the lower arm very painful, a person may need a stab to limit movement and keep the problematic part of the bone immobilized for some time.
Cold compress, then warm compress
Cold compresses can help reduce inflammation and pain. After no more swelling or inflammation occurs, you can give warm compresses.
Some doctors also recommend stretching to reduce the forearm. However, you should not start training or stretching without the approval of your doctor or physiotherapist. If not, this will only add to the condition of the forearm that is already painful.
There are some stretching movements that can usually be done, namely:
1. Wrist extensor stretch
- Align the painful hand in front of you with your palms down.
- Use the other hand to pull the palm of the hand hanging down into your body
- Hold this stretch for 20 seconds
- Repeat up to 5 times
2. Wrist turn
This movement requires objects that are a little heavy but you can grip with one hand, for example, drink flask, or food cans.
- Hold the object you have prepared in one of your hands.
- Straighten your hands forward while grasping the object with the palm of the hand pointing up.
- Turn your grip until your palm is pointing down.
- Do 3 sets of repetitions. In 1 set it consists of 10 repetitions holding the object with the palm position up and rotating it holding the object with the palm position down.
3. Elbow bend
- Stand straight with both hands on the side.
- Bend your right hand up to touch your shoulder. If you are unable to touch your hands to your shoulders, as much as possible direct your hands towards your shoulders as little as possible even if you don't stick.
- Hold the position to touch the shoulder for 15-30 seconds.
- Then straighten your hands again.
- Repeat up to 10 times.
- Repeat the same movement on the side of the hand.
Surgery or injection
If the condition cannot be treated with simple treatment at home, the doctor will provide other treatments surgically or give an injection to treat it. Therefore, if you experience a painful condition in your forearm that does not heal, you should consult your doctor.
Prevents the forearm to hurt
- Avoid activities that give excessive tension to the forearm.
- Rest your hands regularly while working with work equipment such as computers, and use more ergonomic work equipment.
- Strengthen your forearm and gripping power through regular strength training.
- Keep your posture upright, not bending while working or walking.
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