Stiff and tight forearms - why?

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scavanger
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Real Name: Stephan

Stiff and tight forearms - why?

Post by scavanger » Mon Apr 08, 2019 3:30 pm

I started climbing again three months ago (after a long 12 year break) and was hitting the gym three times a week to get strong again and build endurance. Over the past month I have only been getting to the gym twice a week. I was very careful in the first two months not to overdo my training for fear of injury. I could feel my endurance improve week by week. Over the past two weeks my endurance has taken a nosedive and I battle with pumped forearms from virtually the first route. I do not have any pain or discomfort whilst climbing. For a day or two after climbing my forearms feel very stiff and tight. Could this be the problem (and solution)?

Any advice or help will be appreciated.


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Justin
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Re: Stiff and tight forearms - why?

Post by Justin » Mon Apr 08, 2019 3:52 pm

Without watching the video, it seems perfectly normal. Take a 7 day climbing break and carry on (slowly/gently) with your training.
Stretching and massage will no doubt help.
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GClamp
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Re: Stiff and tight forearms - why?

Post by GClamp » Mon Apr 08, 2019 4:09 pm

Is it your forearm Extensor's or your Flexor's?

I had serious problems with my forearm extensor's, where they felt chronically "tight". After even the easiest climb they would feel tight and weak. It caused me to stop climbing for a while, as I couldn't really push myself.

I didn't climb for about 12 months due to other factors (illness). The things that I have done that helped me in the last few months since starting again:
- Having the long rest break before
- Getting a more ergonomic Keyboard and mouse (changing desk layout)
- Doing a lot of antagonistic exercises, including rice bucket exercises ( I do these after climbing. I made up my own stretch variation)

It seems to be helping so far but I still need to be super careful

scavanger
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Re: Stiff and tight forearms - why?

Post by scavanger » Mon Apr 08, 2019 4:38 pm

GClamp wrote:
Mon Apr 08, 2019 4:09 pm
Is it your forearm Extensor's or your Flexor's?
It's the flexors. Feels like I have no power in my forearms. I cant even hang on my hangboard.

Chris F
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Re: Stiff and tight forearms - why?

Post by Chris F » Tue Apr 09, 2019 12:35 pm

Stretch them. Stretch some more. tightness can increase chances of tendon injury.

I use a foam roller on my forearms when they feel tight.

http://drjuliansaunders.com/dodgy-elbows/

try the brachioradials stretch in this article.

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tygereye
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Re: Stiff and tight forearms - why?

Post by tygereye » Fri Apr 12, 2019 10:15 am

Go see a physio.
It seems you need a loosening and probably be shown some nerve stretches through your shoulders.

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