In 2023, Max Scherzer — starting pitcher for the Texas Rangers — left a game in the sixth inning due to tightness in his forearm. While a tight forearm might be something you could easily try to ignore or power through, he listened to his body’s signal.
When you’re an athlete, your job is to win. But if you push too hard, you might lose the ability to play altogether. When your forearm is too tight, it can lead to complications, such as:
David Lintner, MD, is a world-renowned sports medicine specialist who helps athletes of all levels stay injury-free and get back to play. He treats baseball throwing injuries and other causes of forearm tightness at our Houston Methodist Orthopedics & Sports Medicine clinic in Houston, Texas.
Does your forearm feel tight? Here’s how to give your tendons and ligaments the care they need to play again.
Stretching stimulates blood flow and enhances the joint range of motion. It is best to hold a stretch for a short period rather than for a minute or more.
We will explain some stretches below. Start these repetitions with your arm supported on the table for all of them. Use your opposite hand to push up the wrist.
Once you can do 30 reps on two consecutive days without pain, add a 1-pound dumbbell. After 30 reps on two straight days without pain, progress to a 2-pound dumbbell, then a 3-pound dumbbell.
Now, move on to the following two phases and repeat. In the next phase, perform the exercise without the aid of the opposing hand. In the final phase, do the exercises without the support of a table.
These exercises can help improve your forearm endurance to decrease risk of injury. When tendons are inflamed, such as in tennis elbow or golfer’s elbow, supported dumbbell exercises can help build a range of motion, flexibility, and strength.
As with the stretching exercises, begin these repetitions without a dumbbell. Then, progress to 1-, 2-, and 3-pound weights when you can do 30 reps on two consecutive days without pain with the lighter weight. Also, start with a supported arm, progressing to a straighter elbow and, finally, an unsupported arm.
Keep your tight forearm limber and strong to avoid a baseball-throwing injury, tennis elbow, or other injuries.
If you experience an injury, contact our knowledgeable staff by phone or online form. Even if you live far from the Houston area, you can send Dr. Lintner an MRI for a treatment recommendation.
