Does your forearm hurt with unexplainable pain that’s limiting your elbow and shoulder movement? The problem may lie in your pronator teres muscle.
Learn The Secret Cause Of Forearm Pain
Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, breaks down the pronator teres muscle—the small forearm muscle that can cause big problems for lifters.
The pronator teres originates on the medial side of the elbow, with a deep head attached to the ulnar and a superficial head connected to the medial epicondyle of the humerus. It travels diagonally across the forearm and inserts midway on the radius, playing a key role in pronating the forearm.
When this muscle becomes tight—often from activities like typing or driving—it can restrict forearm movement, making it harder to perform exercises requiring supination or pronation. For lifters, this tightness shifts stress onto the elbow and shoulder joints, increasing the risk of injury even though the pain itself stays localized in the forearm.
In this video, Dr. Joe demonstrates pronator teres syndrome treatment with fascial release techniques, stretches, and strengthening exercises. Learn how to treat pronator teres pain to regain full range of motion and protect your elbow and shoulder during workouts.
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Chapters
0:00 Intro to pronator teres pain
0:30 What is the pronator teres in anatomy?
1:06 Why is my pronator teres tight?
2:33 How a tight pronator teres affects your workouts
4:56 How to relieve pronator teres pain with a massage ball
9:10 How to release the pronator teres trigger point
10:35 How to stretch the pronator teres
12:29 How to strengthen the pronator teres at home
14:35 Pronator teres pain relief conclusion