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Injuries Chronic & Acute

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Old 12-28-2006, 04:34 PM   #1
Jake Thornes
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Location: Cape Charles  va
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A couple months ago I posted about forearm pain. I went to chiropractor and he massaged them out and said to strengthen my forearms.

I stopped working out and didn't think about it but I started working out seriously last week and it came back. Even just a few pushups, 100 or so in an hour causes my extensors to become painful. Last week it took about 5 days of rest to go away. I've searched the board and read what to do but since pushups are basic I don't want to be limited to working out once a week.

Also, when I stick my arm out and rotate it there is a slight popping sound, in the general area of the extensor, which is louder when I hold a weight. Could it be related?

Any suggestions how to approach this?

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Old 12-28-2006, 05:29 PM   #2
Tim Triche, Jr.
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pronator and extensor exercises might help:

I built a custom pronation exerciser from a 6-inch ABS pipe junction (purchased at Red's Plumbing Supply for $10) and a 2-inch wooden dowel (found in my garage) which I screwed into place with lag screws after drilling holes on each side of the pipe. The dowel sits in the middle of the pipe across its diameter and about halfway around the pipe I have put a knotted piece of 1-inch nylon webbing to track up an arbitrary amount of plates. Anything more than about 15 pounds feels immovable when you do the exercise correctly.

There is a picture of this rig in 'How to Climb 5.12' (Horst's book), he suggests that pronator deficiencies are to blame for many elbow troubles. Whether or not he is correct, it seems to have helped me to do this. I also do extension work, usually with an 8kg kettlebell that I bought for my wife. The handle makes a good fulcrum.

Hope this helps. If your symptoms improve after a couple weeks of this type of regimen, please do confirm or disconfirm. There isn't much data out there on preventive therapy for either extensor or flexor imbalances, I keep hoping that Crossfit will force the issue for enough people that a decent amount of data can be collected...
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Old 12-28-2006, 09:00 PM   #3
Kim Dowse
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Location: Albuquerque  NM
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check this book out on trigger point massage(work/fam safe)

I get "tennis elbow" from rock climbing and pull-ups...I massage my chronic trigger points several times per week. I also went to a chiropractor who massaged the trigger points, gave me accupunture and stretches to do. The trigger point massage has worked well for me.
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Old 12-29-2006, 02:04 AM   #4
Christian Lemburg
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Location: Aachen  NRW
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Ironmind ( has some good info and tools for hand health.

In addition to self-massaging your flexors and extensors, you should indeed train your forearms, meaning grip and extension. Ironmind has invented this cool tool for extensor training - basically a flex band ring that you put over your fingers as resistance for extension. They have a lot of other tools for serious grip training, too.

Since it is probably the extended hand position in the pushup that hurts you, try pushups on rings or parallelettes - that way the wrist can stay straight - see and for how to build the equipment.


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Old 12-29-2006, 01:55 PM   #5
Elliot Royce
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Location: Inowa  KS
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I was just about to suggest what Christian did. Use pushup grips to make it easier for you. Paralletes are fine but you can even use 2 dumbbells and just grip the handles. You can also pick up some plastic handles for not much money.

I'd suggest searching for golfer's elbow and tennis elbow since there was a lot of discussion about 3 months ago and a lot of therapies can be appropriate. I mentioned ART, Active Release Therapy, which can really help with muscles that are adhering, have trigger points or where the fascia needs to be stretched.

My experience has been that the forearm muscles and tendons are a weak link and that even after months of rest, the same problems can easily recur. I think physical therapy may be required if it doesn't go away on its own.
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