Denisov on "Forearm Lumps"

Machine-assisted Translation (2021)

Source - Ivan's Youtube Channel

Both professional lifters and amateurs working out at home often have problems with their wrists/forearms caused by the kettlebell resting on a specific part of the forearm. The back of the forearm becomes inflamed, resulting in a “bump” appearing.

First, how do we prevent this from happening? During the Jerk, it is important that in the push (triple extension) phase, while the legs carry the bell upwards - the weight should lie not only on the forearm, but also on the bicep and shoulder, in order to avoid overloading the forearm. Secondly, the push should be purely vertical, without leaning backwards, and during this triple extension there should be no space between the body of the bell and the upper arm. Thirdly, when dropping into the rack position, the bell should “brake” slightly on the shoulder on the way down, then catch with the legs, and simultaneously exhale. The compression of the thoracic cavity via exhalation also helps to cushion the impact of the bell by helping it decelerate. The most important factor is to have two points of contact, the upper arm and lower arm, to disperse the weight.

During the snatch, problems can be caused when catching the bell in top fixation. If the hand insertion is performed when the bell is too high, it produces a twisting trajectory around the vertical axis of the arm, causing an impact on the forearm. If insertion is performed horizontally, when the bell is precisely at eye-level, the bell can travel into fixation already in contact with the forearm, lessening the impact at the top.

If the exercises are performed with correct technique, inflamation is minimized or avoided entirely. But how do we deal with the problem if it’s already an issue?

The nerve which passes from the shoulder’s “nest” to the wrist (the medial nerve) is inflamed. It requires a massage. But importantly, never touch the actual inflamed “lump” on the forearm. Massaging this point will only exacerbate the inflamation. If it is very painful, you can apply diclofenac ointment or patch (a topical NSAID used to treat arthritis) to the inflammed area for a short period of time.

Ivan was shown this special massage technique a long time ago by Evgeniy Kolobov, a trainer from the Kurgan Region. Since then he’s used it successfully to help a large number of athletes with this issue.

Firstly, massage the nerve from the bottom (the wrist - specifically the carpal tunnel) to the top (the “nest” of the shoulder, beneath the collarbone). If you only massage specific points, it isn’t as effective, you need to cover the entire length of the nerve. Start with the carpal tunnel, in a circular motion. This is the cavity at the “top” of the wrist. Next, there are two points on opposite “sides” of the wrist, at the beginning of the forearm. They feel like “pits.” One near the thumb tendon, one on the opposite side above the protrusion of the wrist bone. Massage them simultaneously for 15-20 seconds. Sometimes this will be enough, if there is no serious inflammation. But if we massage the general wrist area and there is still pain, we have to travel up the foearm - massaging “between the muscles” up to the elbow.

We are looking for trigger points that are located on the forearm bone itself, rather than in muscles or tendons - between the muscles, on the bones. Feel between the muscle fibers and look for the trigger points on the bones. Between the extensor muscles of the forearm, there is a gap, the problem is most likely found here. Find each gap between muscle groups and look for pain points - the place where it hurts the most is what needs to be massaged. The more powerful the massage, the more it hurts, the more that the body’s recovery processes are activated.

Further up the forearm arm, there is another “gap” above the elbow joint. Be sure to keep the surrounding muscles relaxed while “pushing through” into the elbow. Follow this meridian upwards to the shoulder, massaging the seam between bicepts and triceps. The next point is the upper arm’s connection of the deltoid (where the bicep and tricep insert). Again, massage this point with a circular motion.

Lastly, the top of the pecs, under the collarbone. This area often doesn’t hurt as much. If you try to lift up the area of the pecs you will find trigger points. This is where the nerve that travels down to the hand begins.

This is a simple method that allows you to restore your wrists/forearms. You should feel a lightiness in your hands immediately after the massage. The more pain the massage causes, the stronger the result will be. You can massage wrist to shoulder upwards, and then back down.

It takes a few days for the healing process to complete. The day after, pain in the arms may be worse even though we never touched the inflammed area. Two days later the pain will subside, the third day your hand will simply “let go” and you will forget you ever had this problem. Of course, when adapting to heavy kettlebells at first there will always be some soreness as the bell rests on this area, but a general massage and application of cold therapy will help to deal with it. If you follow these simple rules, you will get the results you want out of kettlebell work.