Forearm Recovery
Forearm and grip pain recovery
Forearm pain after deadlifts, farmer's carries, or high-volume pulling often involves flexor or extensor tendons. Recovr uses wrist mobility and gentle grip work scaled to your pain level.
- Heavy deadlifts without straps
- Farmer's carries
- High-volume pull-ups or rows
- Repetitive typing plus gym load
Preview only — your plan is personalized by pain level and exact location via the 3D body selector.
Wrist Flexor Stretch
stretchExtend your arm with palm up and pull fingers back to stretch the forearm flexor muscles.
2-3 sets · 20-30s hold each arm · Pain 1–3
Wrist Extensor Stretch
stretchExtend your arm palm-down and press the back of your hand to stretch the forearm extensor muscles.
2-3 sets · 20-30s hold each arm · Pain 1–3
Prayer Stretch
stretchPress your palms together in front of your chest and lower your hands to stretch both forearms simultaneously.
2 sets · 20s hold · Pain 4–6
Wrist Circles
mobilityGentle circular wrist movements to maintain joint mobility and promote fluid circulation in the forearm.
2 sets · 10 circles each direction · Pain 4–6
Frequently asked questions
- Forearm pain from deadlifts — normal?
- Mild grip fatigue is normal. Sharp tendon pain or numbness needs rest and possibly professional evaluation.
- Tennis elbow vs forearm strain?
- Tennis elbow is outer forearm tendon pain. Recovr targets forearm muscle groups you select on the 3D body.
- Can I train grip with forearm pain?
- Avoid heavy gripping above 4/10 pain. Light wrist circles and eccentric wrist flexor stretches may help mild cases.
Get your personalized forearm plan
Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.
Start 3D mappingOther recovery guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.