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Wouldn’t it be great to have a magic wand that could eliminate any pain that you had with one swipe of the wand?
Unfortunately that only happens in cartoons and in science fiction movies but
When it comes to upper forearm pain, there is a simple 2 step formula that can help eliminate your misery.
Forearm pain in the upper region is usually caused by performing repetitive actions or movements over a long period of time that eventually causes small tears in the soft tissues that connect your flexor/extensor tendons at the elbow.
And here’s the kicker:
It takes literally minutes to do and all you need is a bucket and water!
Most likely injury:
But before I tell you exactly how to do this, it is important to know the source of your discomfort and pain.
One of the most common types of repetitive strain injuries is a condition called tennis elbow.
One of the primary symptoms of it is pain and tightness in your upper forearm.
Especially if the pain increases and gets worse when you grip or squeeze an object or even just shake hands with someone.
If you think there is no way possible that you can have tennis elbow because you don’t even play tennis, consider this:
Approximately 60% of all tennis players can expect to get tennis elbow at some point during their lifetime but they account for only 5% of diagnosed cases each and every year.
Shockingly that means that 95% of individuals who are told by their Doctor that they have tennis elbow get it from doing something other than playing tennis or any other racquet sport!
So what happens physically to your upper forearm to experience so much pain and discomfort?
Is your forearm pain near your elbow as well as on the outside?
As you perform repetitive tasks with your hand, your forearm extensors become strained and fatigued.
The muscle fibbers actually start to constrict and shorten.
Your forearm extensor muscles attach at your elbow at the lateral epicondyle.
Where the red dot is in the image below is likely where you are experiencing your pain.
Am I right?
As you continue to use your arm and ignore your symptoms, this area will only continue to get more and more tender.
The pain in your upper forearm can get so bad that you won’t even be able to make a fist or hold such a simple item such as your coffee mug.
It is possible that you’ve even strained the muscles in your forearm.
This can happen in one of four ways:
- you’ve struck your forearm with a hard object.
- a sudden or quick movement that engages the muscles in your forearm when you are not prepared.
- stretching your forearm muscles beyond their normal range of motion.
- the more likely causes is be overusing the muscles in your upper forearm.
You can read more about forearm muscle strains over here in this detailed article.
A common reason why conditions such as tennis elbow are on the rise is because of technology.
We sit in front of a computer for 8 hours a day.
Have you ever noticed that your upper forearms start to burn after typing for a few hours?
And now after some time, the pain has started to travel up your forearms and into your elbow.
Typing on your keyboard requires your forearm extensor muscles to be in constant extension.
This causes wear, tear and fatigue.
This is the most likely source of your tennis elbow injury and there is no way you can overcome it unless you take proactive measures right now to strengthen these extensor muscles.
Are there ways how you can prevent tennis elbow from ever happening to you?
In most cases a small tear develops in the extensor tendon which is attached to your elbow at the lateral epicondyle.
If your press the outside of your elbow/upper forearm region, it should be tender to the touch.
Again this is a tell tale sign and symptom of tennis elbow.
For this to occur, you must be involved in activities, sports or hobbies where you constantly hold something in your hand and perform the same movement over and over again.
You are most likely extending your wrist hundreds if not thousands of times a day.
It doesn’t have to be anything that is physically strenuous or involve heavy lifting.
It is all about the repetitive nature of the movement which causes the tendon to tear and break down.
This is the reason why you have developed tennis elbow.
Luckily there is a quick 2 step punch that can help control your forearm pain.
Here is what to do to get some pain relief:
Get 2 buckets or wash tubs that can hold at least 4 litres of water.
Fill one tub with ice cold water(yes please put ice in the water) and the other tub with hot water(not boiling water).
Ensure that you are able to fully immerse your forearm up past your elbow.
Dip your affected elbow into the hot water for 1 minute, then quickly remove it and immerse into the cold water for 1 minute.
Then do 2 minutes in each and then 3 minutes in each. It is important that you finish off in the ice cold water.
This is an easy way to quickly stop your the pain in your upper forearm.
But this will not cure you of tennis elbow.
This is merely a quick fix to help control not only the pain but also any inflammation or swelling you maybe experiencing.
If you want to learn how to cure your tennis elbow in just 5 easy steps from the comfort of your own home without the expense of Doctors or useless medical gadgets, watch this video which reveals just how it is done.
is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.
He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada