Forearm Pain Relief

Forearm pain is mostly caused by trigger points and tight and tender muscles at your chest, neck and upper back. Release this muscle tissue yourself by applying self-massage and experience relief.

Especially the muscles at the front your body are the primary troublemakers. That means that among others, stress, negative emotions, poor posture and poor breathing habits may be the source of evil, as those factors affect these muscles in a negative way – making them tight –.

In general, it's an overuse and abuse of your muscles that causes pain. For a deeper inside, read my article on „causes of muscle and joint pain“.


Your Self-Massage

Relieve Pain At The Inside Of The Forearm

Relieve Pain At The Outside Of The Forearm

Relief: Potentially Responsible Muscles

Your Self Assessment

Further Articles

On this page I focus on pain at the outside as well as on the inside of the forearms.

Now I will guide you step by step through your self-massage in order to relieve your inner and outer forearm pain.

Forearm Pain Relief: Your Self-Massage

Tender and tight muscle tissue as well as trigger points don't just vanish like that. Instead, they persist overs years if you don't treat them. Both, elevated muscle tension and trigger points can be eliminated with self-massage. Why?

Trigger points have to be tackled right on their spot. The only thing your can do yourself, is to “squeeze” them out by frequently applying massage.

Elevated muscle tension can be normalized, among others, with self-massage. Through the mechanical force you tell your nervous system, which is the control station of your muscular tone, to let go of unnecessary tension.

Massage yourself on a daily basis until your pain is gone! You probably don't have to work on all the areas I described below. Instead, only concentrate on tender muscle tissue. Still, to find out which parts of your body need to be treated, go thoroughly through the process to learn which areas this are in your case.

For more detailed information on a specific muscle, just click on their corresponding link or go to "Potentially Responsible Muscles".

Relieve Pain At The Inside Of Your Forearms

You might be surprised that we won't work on any of your forearm muscles in the following chapters but on the ones of your chest and upper back. This is because in those areas the trigger points and muscles are located that initiate inner forearm pain and that can irritate the nerve pathways of your arm.

1. Inner Forearm Pain Relief: Self-Massage Of Your Chest

Muscles: Pectoralis Major, Pectoralis Minor

We will begin our massage at your chest as trigger points in this area often cause forearm pain.

At the end of the paragraph you will find a picture that displays the most common “painful/tender/tight/trigger points” in the chest. It will help you with the question “Where to apply massage?”.

Let's begin with the pectoralis major, your big and superficial chest muscle. You are going to work it with the tennis ball massage as well as with the press and move massage technique.

You are basically placing a tennis ball on your chest and then searching for tender spots by rolling over its entire area. As soon as you encounter a painful point, you stop there and roll over it very slowly for max. 15 times. Often, you will find the most painful spots in the midsection of your chest.

Now let us practice a great technique to work the rest of your chest, namely the press and move massage. Pinch your chest and then lift your arm to the side and behind. Also rotate your shoulder with that movement. Repeat this while searching with your fingers for tender spots by grabbing the muscle all along its outer border – from under your nipple to your arm pit –.

As soon as the movement gets painful or you feel any tension, stay there and slowly move your arm through that area. Pay attention to keep your massage short. Not because it harms your chest, but because your fingers tire pretty quick and I guess you want a lot, but surely not strained fingers.

Tennis Ball Massage

Press And Move Massage

We will proceed with your pectoralis minor muscle. It spans from your coracoid process, which is the bony peak that you can feel in the front of your shoulder, to your ribs. Here you will use the finger-technique for massage.

Search with your fingers for the coracoid process, then place them right below and inspect the next underlying 5 – 8 centimeters for tender areas. Stop at each painful spot and massage it max. 15 times.

Pectoralis Major & Minor Triggerpunkte

Palpation Of The Coracoid Process

Pectoralis Minor Self-Massage

2. Inner Forearm Pain Relief: Self-Massage Of The Upper Back

Muscles: Latissimus Dorsi, Serratus Posterior Superior

Although it might seem a little absurd to you to work this area if you are suffering from forearm  pain, know that trigger points in your upper back indeed can cause that kind of pain. So, please don't spare out this region. Anyway it is super easy to massage. 

Place a ball on the outer and lower border of your shoulder blade, where some fibers of your latissimus dorsi attach. Inspect the lower angle/peak and the outer border of your shoulder blade and press in there with your ball. Search for the tender areas and massage each of them with max. 15 deep and slow strokes.

Now there is only one more back muscle on our “inner forearm pain relief to do list” which we have to check. It's called serratus posterior superior and is worked best with a tennis ball. Before applying the actual massage, cross your arm of the corresponding side in front of your body. Only this way you will access the fibers of the muscle, which are usually hidden underneath your shoulder blade.

With this in mind, let's start. Place a tennis ball or something similar on the inner and upper side of your shoulder blade. Then cross your arm. Now inspect especially the upper angle/peak and the first half of the inner border of your shoulder blade for tender spots and work each of them with your ball. You may encounter some very unpleasant points here. Still, keep in mind that pain on a muscle is a sign that it needs to be worked/massaged/released.

Serratus Massage Position

Serratus Tennis Ball Massage

Relieve Pain At The Outside Of Your Forearms

1. Outer Forearm Pain Relief: Self-Massage Of The Outer Forearm

Muscle: Brachioradialis

You can feel the brachioradialis if you make a fist and feel its tendon just above your outer elbow. From there you can palpate its muscle belly down your forearm.  Work it with the tennis ball massage and concentrate on the upper half of your forearm. Usually you encounter the tenderest points towards your outer elbow.

Palpation Of The Brachioradialis

Brachioradialis Tennis Ball Massage

2. Outer Forearm Pain Relief: Self-Massage Of The Area Below Your Collarbone

Muscle: Subclavius

Here you are going to work your subclavius muscle, which lies horizontally under your collarbone. For massage, I recommend using the finger-technique. Place your fingertips directly under your collarbone and search all along its length for tender spots by pressing in the muscle tissue.

Note: Most of the times the tenderest spots are located at the end of the subclavius, shortly before your collarbone meets your chest bone.

Massage each tender spot for a maximum of 15 times per session with very slow and deep strokes. Use your other hand to support your massaging hand in order to safe your finger joints.

Subclavius Massage

3. Outer Forearm Pain Relief: Self-Massage Of The Shoulder

Muscles: Infraspinatus, Supraspinatus

Let's begin with your supraspinatus, which is the muscle lying “on top” of your shoulder blade. Press with your fingers in the muscle tissue slightly above your spine of scapula – bony horizontal line on your shoulder blade – and use the press and move massage to work that muscle. That means, press in there, search for tender spots and then lift your arm for about 20 times. Really experiment with your finger positions here. A few centimeters more left or right can make a big difference.

Feeling The Spine Of Scapula

Supraspinatus Massage

The next muscle on your to do list is your infraspinatus, which is also located on your shoulder blade, but right under your spine of scapula. Here, use the tennis ball massage.

Note: Often it takes some time till the muscle responds to the massage and until problematic tissue gets painful. So really make sure to throughly inspect this area.

Infraspinatus Tennis Ball Massage

4. Outer Forearm Pain Relief: Self-Massage Of The Neck

Muscles: Scalenes

Here you are going to work on your scalenes, which are involved in many upper body pains. They are a little bit more complex to feel and massage, which is why I want to refer you to their own site here on Painotopia.

Relieve Forearm Muscle Pain: Potentially Responsible Muscles

The following list contains muscles that are known to cause a dysfunction in your forearm and to initiate pain. All of them got already discussed in the paragraphs above. Still, if you you need to review one of them in detail, this is your place! By clicking on a muscle name itself, I will lead you to a highly informative page that will teach you - among others - how  to feel and massage this muscle.

That list and the information behind it is a very powerful tool to get you out of pain.


   Latissimus dorsi

   Pectoralis major

Pectoralis minor


   Serratus posterior superior




Your Self Assessment For A Successful Forearm Pain Relief

In order to get rid of your forearm pain, it is vital to frequently evaluate the effects of your massage. In which areas did it show the best results? Where are your currently most painful spots? Where is everything smooth, soft and not tender? Where do you have to take a closer look and review some muscles?

Experiment with your massage, listen to your body and keep one thing in mind. Good things mostly don't come fast. Keep your head up and practice your massage. Eventually I am sure it will help you a lot to relieve your forearm pain.

If you have any questions about this site or suggestions for improvements, I am happy to hear from you. Just contact me!

Further Articles

› Forearm Pain