Second Opinion

Preventing forearm injury

Last updated: September 22, 2010

I started working for the Priory Clinic in July 2010 as a Physical Therapist. Over the summer I noticed an increase in forearm injuries mainly from racquet sports and golf. To prevent injury to your forearms try these two simple stretches before and after each game:

Extensor Stretch  
  1. Standing or sitting straight, raise your affected arm out in front of you to shouler level.
  2. Your affected forearm should be facing the ceiling with your hand pointed down towards the floor.
  3. Using your other hand apply mild over pressure to the back of the hand that is pointing down towards the floor.
  4. You should feel a stretch along the top part of your forearm that is facing the ceiling.
  5. If pain is felt, discontinue the stretch.
Flexor Stretch  
  1. Standing or sitting straight, raise your affected arm out in front of you to shouler level.
  2. Turn your arm so that your affected forearm is turned towards the floor with your inner arm facing the ceiling, your hand should be pointed down towards the floor.
  3. Using your other hand apply mild over pressure to the palm of the hand that is pointing down towards the floor.
  4. You should feel a stretch along the top part of your arm that is facing up towards the ceiling.
  5. If pain is felt, discontinue the stretch.

Although the pictures above demonstrate stretches for the right forearm, the same instructions can be applied to the left forearm.

Each stretch should be held for 30 seconds and repeated 3 times.  Leave a 15 seconds gap between each stretch.

Over the coming weeks I will be blogging about self care during marathon running and how to prepare for that all important ski holiday so dont' forget to check back soon!

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