When I was practicing beach and water starts my left forearm got sore, but kept on practicing until I got them down, then I was left with a sore left forearm for over a year, creatine monohydrate finally got rid of the soreness, but thought about doing exercises for my grip. Local fitness club does not have anything for grip strengthening, so bought a flexor grip strengthener (top, Captain of Crush #1, I added leather covers) and what I found from reading the manual is that it is important to also strengthen the extensor muscles in the hand using a rubber band (bottom). When I started using the rubber band to do extensor exercises (bottom), after the flexor exercises (top), I could feel a little pain in my right forearm. So the hand extensor muscles were out of balance with the flexor muscles and that was part of my problem. The CoC #1 is designed for low reps, 3 x 10, they make another line for high reps called Zenith with smooth contoured handles, but the manual said low reps at high strain are better for building strength than high reps at low strain, so the Zenith are designed for warming up for the CoC, I am not that into it so sticking with the CoC but may use a tennis ball or something to warm first as recommended.

I tended to overdo grip with CoC when I was climbing regularly, and have been suffering a bit since. But I've found with deadlifts and other grip-heavy exercises, the grip gets worked quite a bit without doing squeezing exercises like that.

There are these balls that I have though that have 5 elastic pieces for your fingers of various strength that let you practice extension. You can also do a bucket with rice and push a fist in and then open and pull your up.

I also do the theraband (few different stiffness bars) and have also tried voodoo flossing. Voodoo flossing my forearms/elbow seemed to help almost immediately. Not sure if you could do a voodoo floss for your forearm but it's worth looking into.

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aeroegnr said..
I tended to overdo grip with CoC when I was climbing regularly, and have been suffering a bit since. But I've found with deadlifts and other grip-heavy exercises, the grip gets worked quite a bit without doing squeezing exercises like that.

There are these balls that I have though that have 5 elastic pieces for your fingers of various strength that let you practice extension. You can also do a bucket with rice and push a fist in and then open and pull your up.

I also do the theraband (few different stiffness bars) and have also tried voodoo flossing. Voodoo flossing my forearms/elbow seemed to help almost immediately. Not sure if you could do a voodoo floss for your forearm but it's worth looking into.

Well you need to use the right CoC (top pic for everyone else) the #1 seems about right for me and was recommended by the IronMind categories for the different CoC's based on my hand usage (sports). Now I just want to have a gripper to keep my forearms in shape, not looking to go Popeye! But the hand extensions were key, I have only been doing 2 x 5 flexor reps per hand with the #1 CoC followed by 1 x 10 extensors reps and after the second day the lingering pain in my right forearm has gone away! Now IronMind sells extensor bands, but I save the blue rubber bands used to hold broccoli heads together, and that is what I use for the extensors, a single band works good for me, but could double up at some point if needed.

I thought this was quite interesting. Overuse cause muscle imbalance which then leads to weaker forearms and then overload of the tendon.

I also recently developed elbow pain, just discovered that the Severne adjustable harness lines have a velcro strip which you need to remove, else the harness lines slip and becoming longer whilst you sail. You end gripping more. Most likely the root cause of my problem!

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Clue Thirst said..
I also recently developed elbow pain, just discovered that the Severne adjustable harness lines have a velcro strip which you need to remove, else the harness lines slip and becoming longer whilst you sail. You end gripping more. Most likely the root cause of my problem!

Yup, long runs with your fingers gripping hard is not good for forearm and elbow. If I find when foiling that I am doing that, on purpose due to unhooking because of gusty conditions, or harness lines out of position for a balanced load on the first run, I will flip my front hand to an under hand grip and that stops the muscle pain immediately.

Gadgets like the one below are amazing for grip strength/endurance. I haven't used this particular one but they're all similar. If you spend more you can get an RPM counter and set challenges for yourself.

www.amazon.com/Auto-Start-Trainer-Forearm-Exerciser-Strengthener/dp/B08TBMQ7VR/ref=asc_df_B08TBMQ7VR/?tag=hyprod-20&linkCode=df0&hvadid=508397579494&hvpos=&hvnetw=g&hvrand=7610756506758849585&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9012281&hvtargid=pla-1279328946686&th=1

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Awalkspoiled said..
Gadgets like the one below are amazing for grip strength/endurance. I haven't used this particular one but they're all similar. If you spend more you can get an RPM counter and set challenges for yourself.

www.amazon.com/Auto-Start-Trainer-Forearm-Exerciser-Strengthener/dp/B08TBMQ7VR/ref=asc_df_B08TBMQ7VR/?tag=hyprod-20&linkCode=df0&hvadid=508397579494&hvpos=&hvnetw=g&hvrand=7610756506758849585&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9012281&hvtargid=pla-1279328946686&th=1

yeah, thanks Awalkspoiled, saw an all metal one with autostart for $30, thinking about it.

Sandman
I've experienced pretty severe forearm pain in the the last few years and was diagnosed with tendon damage (tennis elbow) in both arms. The pain was really brought on by beach starts. I found rehab didn't work and ultimately had surgery, first arm in 2019 and second in December. Going through PT now with the hopes of a better 2022 season.
My takeaway is you may have to consult a doctor to determine whether the pain is a symptom of injury versus an exercise need.

I've also used AWalk's gyro spinner from Amazon. They are really great for exercising the forearm muscles, but probably not the best for extensors.

www.amazon.com/gp/aw/d/B007MEWU14?psc=1&ref=ppx_pop_mob_b_asin_title

-Jim

How did they fix?

Grip Strength: Farmers Walk
Elbow Issues (Tennis & Golfer): Massage appropriate trigger point location.

tried many things and this one worked the best for me



even with 8kg kettlebell

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JCBoston said..
Sandman
I've experienced pretty severe forearm pain in the the last few years and was diagnosed with tendon damage (tennis elbow) in both arms. The pain was really brought on by beach starts. I found rehab didn't work and ultimately had surgery, first arm in 2019 and second in December. Going through PT now with the hopes of a better 2022 season.
My takeaway is you may have to consult a doctor to determine whether the pain is a symptom of injury versus an exercise need.

I've also used AWalk's gyro spinner from Amazon. They are really great for exercising the forearm muscles, but probably not the best for extensors.

www.amazon.com/gp/aw/d/B007MEWU14?psc=1&ref=ppx_pop_mob_b_asin_title

-Jim

JCBoston, wow, surgery is a big step, hope in 2022 you are feeling good. Practicing beach starts is what got my left forearm sore and tore the muscles a little too. but right forearm is sore from boom handgrip on long runs where harness lines were not balanced for multiple runs so was using front hand to keep sail in correct position, so sore from over use. Now I am careful to adjust lines on first run. Forearm does not hurt at rest and feels better in a day or two after a session, just want to get it stronger.

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albers said..
Grip Strength: Farmers Walk
Elbow Issues (Tennis & Golfer): Massage appropriate trigger point location.

Okay, will try farmers walk, thanks albers.

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Loreni said..
tried many things and this one worked the best for me

even with 8kg kettlebell

will give that a try too, thanks Loreni.