Forearm, Elbow, or Wrist Pain? Carpal Tunnel or Tennis Elbow…

Pain in the hands, wrists, forearms, or elbows is a common problem in today’s world. Desk jobs, computer work, mobile phones, sports, or repetitive physical strain – all take a toll. It’s no surprise that terms like tennis elbow, carpal tunnel syndrome, or forearm pain are showing up more and more in doctor’s offices and massage rooms.

Why do forearms and elbows hurt?

Your forearms and elbows are involved in almost every hand movement – from typing to lifting heavy objects. Overuse, poor posture, and even stress can lead to inflammation, strain, or long-term chronic pain.

Most common causes:

Long hours at a computer or using a mouse
Repetitive movements (e.g. manual labor)
Sports like tennis, golf, or weightlifting
Overloaded muscles and tendons
Poor ergonomic habits
Lack of rest and recovery

The pain can feel like tension, tingling, sharp discomfort during specific movements – or even aching at night.

What is carpal tunnel syndrome?

Carpal tunnel syndrome is caused by pressure on the median nerve in the wrist. This nerve passes through the carpal tunnel – a narrow passageway formed by bones and ligaments.

Swelling or increased pressure (from repetitive motion, inflammation, or overuse) can compress the nerve, leading to tingling, stiffness, pain, or weakness in the fingers.

Typical symptoms:

Tingling or numbness in the thumb, index, and middle fingers
Wrist pain that radiates to the forearm or shoulder
Weak grip strength
Nighttime pain and the urge to “shake out” your hands

What is tennis elbow?

Tennis elbow (lateral epicondylitis) is inflammation of the tendons on the outer part of the elbow. Ironically, it affects office workers and manual laborers more than tennis players.

Symptoms:

Pain on the outer elbow
Worse pain when lifting, twisting the wrist, or gripping
Weakness in the arm
Sometimes swelling or stiffness in the elbow

What about golfer’s elbow?

A similar condition on the inside of the elbow – called golfer’s elbow – has the same causes and treatments.

How to relieve this kind of pain?

Professional help

If the pain lasts, you should see a doctor or physiotherapist. It could be inflammation, nerve compression, or even degenerative issues.

Recommended treatments include:

Physiotherapy & Massage – mobilization, exercises, taping, massage
Orthopedics – exams, ultrasound, or injections
Rehabilitation – magnetic therapy, ultrasound, electrotherapy
Surgery – in severe cases of carpal tunnel syndrome

What can you do at home?

If the pain is mild or just starting, try these self-care tips:

Rest & offloading

Reduce or modify activities that cause pain
Don’t overuse your hand or arm
Adjust your posture at work

Cold compress

Helpful for acute inflammation (e.g. after work)
Apply for 10–15 minutes – never directly on the skin

Stretching & strengthening

Gentle stretches for wrists, forearms, shoulders, and neck
Isometric exercises for small stabilizing muscles

Ergonomic improvements

Wrist rest for mouse use
Proper desk and chair height, armrest support
Frequent breaks

Are massages a luxury or the key to relief?

Massages are not just about relaxation – they’re an effective tool for recovery, relieving muscle overload, and improving circulation.

We recommend booking a session for Neck and Arm Massage.

When should you get a massage?

When you feel tension, pulling, or pain after work
If you have pain but don’t need urgent medical care
As a supplement to physiotherapy or home care

How to prevent this kind of pain?

Your hands are your tools – take care of them

Prevention tips:

Regular breaks at work – stretch every 30–60 minutes
Daily stretching & light exercises – 5 minutes a day goes a long way
Preventive massages – every 2–4 weeks
Ergonomic equipment – a good mouse, keyboard, wrist rest
Hydration & nutrition – tissue health starts from within

Pain in the forearms, elbows, and wrists is not just “part of the job.” It’s your body telling you something’s wrong. Don’t ignore the early signs – address them early and you’ll have a much better chance at lasting relief.