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We’ll walk you through exactly how to recognize when you have one, what you might be doing that’s causing them, and how to treat them.

Forearm splints can even make your bones feels tender. And if you’re a gymnast, bodybuilder, weightlifter, or baseball player, you may be all too familiar with forearm splints.

Well, you can get them in your arm, too. They happen when joints, tendons, or other connective tissues in your forearm get sprained or strained from overuse.

Some other symptoms you might experience depending on the severity of the splint include:

The term “splint” refers to a few different symptoms that characterize this kind of injury. You’ll feel one or more of these symptoms from your wrist down towards your elbow:

Forearm splints are common if you use your upper arms often for manual labor or working out.

The most effective treatment for forearm splints is the RICE method:

Rest

Give your forearm a break. You probably use it in more ways than you realize, whether it’s for daily activities such as lifting heavy objects (think a backpack, briefcase, or even a pet) or participating in any sport that requires use of your arms. Even moving your fingers can engage some of your forearm muscles.

Try an elbow brace, a wrist brace, a forearm splint, or an elbow wrap to help keep you from being able to fully move your forearm and the surrounding muscles. This can help take strain off your muscles and allow the area to recovery more quickly.

Ice

Wrap an ice pack (or even a frozen bag of vegetables) in a clean, damp towel and press it gently against your forearm for about 10 minutes at a time a few times per day. Do this right before you go to bed or right when you wake up.

This process helps the most after you’ve used your forearm extensively or haven’t used it in a while.

Compression

Try a compression sleeve or wrap to help relieve some of your symptoms. You may only need to wear a wrap for a few hours at a time if your symptoms aren’t severe. Others may be worn all day for a few days or weeks until your forearm starts to heal. You’ll take it off only when you shower or sleep.

Elevation

Lift your forearm above your chest level to slow blood flow to your arm. Try propping your arm up on a pillow or other tall objects while you’re sitting or lying down. A sling can also help decrease blood flow while you’re upright.

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Some over-the-counter (OTC) medications for pain and inflammation may also reduce your symptoms:

non-steroidal anti-inflammatory drugs (NSAIDs) , such as naproxen (Aleve) or ibuprofen (Advil)

, such as naproxen (Aleve) or ibuprofen (Advil) lotions, ointments, or sprays containing numbing substances like lidocaine

containing numbing substances like lidocaine pain relievers such as acetaminophen (Tylenol)

A tissue massage can also help relieve some of the pain and inflammation in your forearm.