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Muscle stiffness on Arms
I worked out my arms in the gym 3 days back. I have pain in my biceps and forearms and I'm unable to straighten my hand. This happens for a day but eases out in a day or two. I feel the pain even now and I guess I have injured myself. Please suggest
Answers (9)
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Since you have exercised 3 days ago, that could be a muscle sore.
For now, apply icing and stretch particular muscle. ( refer specific muscle stretching at youtube)
Try achieving all movement of shoulder.
(Dont limit movements)
PS: Make sure you always warmup before exercise and cool down.
Else this is expected repetitive.
Next Steps
Continue exercises, else that would disturb your muscular cycle.
Health Tips
warm up and cool down should be always be part of your fitness program.
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May Be You Have Injured Your Biceps Muscle It May Due To Heavy Workout Visit Some Physiotherapist Near To You
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Hey . There can be two reason either muscle pull or overuse syndrome . This can happen when u start your work out without doing proper warm up ex or u might have not given proper rest interval between sets mor may be because of some improper cool down period and
In both the cases initially u should go for ice massage and avoid doing exercises . Later u can start with light exercise and progress step by step to weighted ex
Next Steps
First of all apply ice and stop doing any ex till ur pain subsides
Health Tips
Don’t do weight lifting ex atleast for another 2/3 weeks
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Concentrate on your work out position/Repetitions etc when you do work outs.Try and get a Musculo-skeletal physiotherapist nearby if you continue to have the same problem again and again
Next Steps
Try for ice cube massage in acute pain followed by mild self release techniques
Health Tips
Give perfect intervals between each sets.You can contact me or whatsapp me if you wish.
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Do some warm up exercises , free Range of motion exercises before lifting the weights. Apply a hot pack half hour before doing the exercise
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Contrast Fomentation (Hot and Cold).
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Consult with physiotherapists near you.
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Ur pain in the arm maybe Bez of biceps strain. Usually this happens when your muscles around Ur shoulder joint called as rotator cuff muscles are weak and Ur biceps/triceps/deltoid are very strong. This causes muscle imbalance which leads to injury. Please do twice or thrice icing of Ur forearm n biceps. Avoid any stretching exercises and lifting of heavy weights for now.
Next Steps
Consult a nearby experienced Physiotherapist if u do not feel better in a wk
Health Tips
Rest is important
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Dr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
23 yrs exp
Chennai
Hai this is. Not at all an injury since gymgoers usually have pAin and more over u didn’t tell whether u do gentle warm up exercise or not before going to do weight . If not then it is ur problem kindly do the exercises with. A help of a coach otherwise u will land up n this kind of problem alway remember low weigh maximum repetition and maximum weight minimum repetition all the best
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.