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Originally Posted by Sleeper
have experianced this and found through an x-ray that I had a few micro-fractures in my Ulna and Radius forearm bones that needed to heal. I know this might sound depressing but I firmly feel that the muscle tendons and ligaments need to be treated with care just like a fracture or break of a bone.
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This is a good point. Especially considering that one of the ways that these microfractures can tear is through long term and severe weaking to the soft tissues causing too much load to be transferred to the bones themselves. Not that I think you, Andrew, have any fratures.
If you're starting back then do it with very light weitghts and fairly high reps. BTW, I would say that 8-10 weeks of inactivity is not always a good idea. The initial healing is done quicker (of course depending on severity) and after that doing some light work can be therapeutic in it's own right in addition to the stretching and heating. You need to encourage your body to heal in a proper way and quite frankly you need to give it a reason. Too long a period of inactivity allowing the tissues to atrophy is not going to encourage you body to head in the right direction. Let pain be your guide during all this.
A general rule of thumb is after using RICE and the intitial inflammation and swelling has gone down (48 to 72 hours) then is the time to start doing some gentle stretching, heating, massaging, and some very light activity. This period can be around two weeks. You'll go by pain. Stretching may be a little uncomfortable but not painful so apply the pressure accordingly. As for as activity if it hurts at all, then wait a little longer. I am not talking about a little tightness or discomfort, I am talking pain.
After about 2 weeks of this it is time to start regaining the fitness in the area by starting out with very light weights and fairly high reps (12-15)...keep the volume low at first, and gradually increase.
Just because your forearms feel ok now, you still want to start out light.