How to Ease Forearm Pain at Home?

Treatments for forearm pain can vary based on the underlying cause.

At-home treatments

  • Resting your forearm can usually help to reduce the degree of inflammation.
  • Icing the affected area with a cloth-covered ice pack for 10 to 15 minutes at a time may also help to reduce swelling.
  • Taking an over-the-counter pain-relieving medication, such as ibuprofen (Advil) or acetaminophen (Tylenol), can help to reduce swelling and discomfort.
  • a splint or bandage that limits mobility while your injury is healing may also help.

Stretches

Sometimes doctors may recommend stretching and strengthening exercises to reduce forearm pain. However, you shouldn’t begin any exercise or stretching regimen without a doctor’s approval. Otherwise, you could risk worsening an injury.

You may find you need to ice your forearm after these exercises to reduce any discomfort and swelling that can occur.

Wrist extensor stretch

This stretch helps to reduce the tension associated with forearm pain, particularly if the cause is due to carpal tunnel syndrome.

  1. Hold your arm out parallel to the ground, extending from the shoulder. Turn your hand so it’s facing downward.
  2. Use the opposite hand to pull your outstretched hand down and toward your body, bending your wrist and feeling a stretch on top of your hand and forearm.
  3. Slightly rotate your arm inward to feel a further stretch.
  4. Hold this position for 20 seconds.
  5. Repeat five times on each side.

Wrist turn

Strengthen your forearm muscles with this exercise, which requires minimal equipment.

  1. Grasp a can of vegetables or soup in your hand, holding it out at shoulder height. Start with your palm facing upward.
  2. Turn your arm and wrist to where your palm faces downward.
  3. Continue alternating your palm facing upward to facing downward.
  4. Perform three sets of 10 repetitions.

If this exercise is too painful for you to perform with your arm extended, you can do this exercise while seated and rest your elbow on your thigh during it instead.

Elbow bend

Although the exercise may seem similar to a bicep curl, this focuses on targeting and stretching the forearm.

  1. Stand up straight with your arms at your sides.
  2. Bend your right arm upward, allowing the inside of your hand to touch your shoulder. If you can’t reach your shoulder, stretch only as close to it as you can.
  3. Hold this position for 15 to 30 seconds.
  4. Lower your hand and repeat the exercise 10 times.
  5. Repeat the exercise with the opposite arm.