Have you ever felt the killer pain in your forearm after a curling exercise? Do you get sore forearms with pain after using a barbell for curling? Some people think it’s simple muscle cramps. Others feel it has something to do with the deficiency of minerals or vitamins in the body and bones.
Still, there are others who believe that this pain is because of wrong utilization of the barbell for curling. So what could be the reasons and solutions for the forearm pain when curling?
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Do you know what barbell curls are?
For those of you who are still new at this, barbell curls are a type of fitness exercise carried out to enhance the size of the biceps.
The main equipment used in this activity is the barbell which is ideal for bodybuilding workout, weight lift training, and power lifts.
It is made from a lengthy iron or steel bar running through the center. Weights of different measurements can be added or removed from its sides.
How do barbell curls cause pain in the forearms:
So why does the pain in forearm occur during or after barbell curls? In fitness and medical terms this condition is known as Forearm tendonitis. More commonly referred to as tendinitis, it causes an inflammatory and irritating reaction on the tendons of the muscles causing it to swell up.
The most common form of tendinitis occurs whenever you carry out a large number of barbell curls in a workout or training session. Curling for long periods of time causes injury to the forearm tendons. This results in swelling and pain in the forearm. This is a frequently observed problem in fitness lovers and bodybuilders.
The reasons and causes of this problem:
A person may suffer from forearm tendinitis due to over utilization of the muscles. This over-utilization may occur when the arms are repeatedly strained by weight lifting exercises. It is a commonly observed in people who do curls with heavy weights.
The main reason for this condition is tears in the muscular units. When too much stress is imparted on the muscle for lifting heavy weights, the muscle may be torn and react by swelling and inflammatory condition.
The second most common cause of the forearm pain due to curling is the aging factor. At older ages, the muscles of the human body are less elastic and their brittleness is enhanced. So while curling the stress and forced pull on the tendons results in muscle injury causing discomforting pain.
Prolonged Pain can be harmful:
It should be kept in mind that either way this pain is due to some tearing or injury in the muscle tendons. If left untreated for longer periods or if the stress is continuous it can lead to permanent damage and subsequent handicap of proper movement. So, if you are suffering from the same type of pain and problem due to your curling exercises, make sure you give a halt to the workout and let your muscle tendons heal in a proper way.
Understand the symptoms carefully:
Once a person adopts a workout regime or exercise routine, having minor pains and aches in the initial days is very common.
Most people do not consider it alarming and continue without taking precautions. Little do they know that it can turn into a long-term problem.
So how does one differentiate the pain of tendinitis from regular muscle fatigue? Here are the few symptoms:
- The pain caused by tendinitis occurs in the upper portion of the forearm
- This pain is mostly felt during and after the curling exercise
- The forearm pain is accompanied by reddishness of the arm
- The portion with pain also shows signs of inflammation and swelling
- The pain caused by this condition is slightly changed from regular muscles stiffness. It restricts the free movement of the forearm and hampers the process by which we make a fist.
- In extreme cases, the arm may also produce sounds of grinds
- The duration of pain will increase with the increase in the severity of the problem.
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Treat it before it becomes permanent:
Whenever a person is discovered with this problem, most medical practitioners will recommend medicines and creams that cause anti-inflammation to the muscles. Treating the affected portion with ice packs and taking a complete break from the workout is also a good way to calm down the stressed muscles.
In even mild tendinitis situations doctors recommend to stay away from weight lifting drills and exercises until the time the problem subsides. You can, however, continue stretching workouts to keep your body flexible and smooth.
If this type of a pain is ignored and neglected, it can cause permanent damage. Surgical procedures are advised for severe problems.
Always ensure there is a 40 – 48-hour break in between regular workout routines. Do not start the curling process before your body is properly warmed up and stretched.
Make sure you should not exceed your exercising limits to meet your large bicep goals.
How to curl again?
Once the pain is decreased, you can start curling with very light weights and then increase weights gradually. But initially, the weights should be very less than what you used to lift on normal days. The curls should be done at a slow pace. Lift the barbell and curl it upwards, slow and steady till you reach the shoulder. Stop for a second or two, then return back to the starting point.. To avoid any forearm pain or tendinitis situation again, make your workout routine as easy as possible.
Another technique popular with trainers is to use an EZ curl bar. With a slightly curving shape of the main bar, it is ideal for both biceps and triceps exercises. Use it is slowly to lift lighter weights in the beginning and increase the weights with time progression.
Related Buyer’s guide:
It can be concluded from the stories of weight lifters and trainers that forearm pain is a common problem when doing curling exercises. But you should always protect your body while making it look beautiful.
Some precautions that can be followed in this regard include the following:
- Always warm up your body before starting the curls
- Stretching regularly is a must for ensuring muscle flexibility
- Be watchful about the posture you use while lifting weights and barbells
- Work on your strength before working out on toning your body.
Always remember to focus on the above points and stop the workout even when you feel the slightest stress on your body and muscles. Feel free to comment and share your experiences.