Pronator Teres - Little Muscle, Big Problems!

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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses the pronator teres muscle. It's the little muscle of the arm that can cause big problems!
The pronator teres muscle originates from the medial side of the elbow (a deep head connected to the ulnar and a superficial head connected to the medial epicondyle of the humorous), travels diagonally across the anterior surface of the forearm, and then inserts about half way down on the radius (lateral bone of the forearm).
The primary function of the pronator teres is to pronate the forearm. On many individuals, the pronator teres can become very tight. This is the result of the muscle being held in a shortened position throughout the day while we sit at our computer, drive our car, etc.
This pronator teres tightness can make it difficult for us to turn our forearm into supination. This restriction can be dangerous when we go into the gym and perform certain exercises. The pronator teres tightness, when we grab a barbell, can translate stress into our elbow and shoulder joints. This makes us susceptible to elbow and shoulder injuries.
Dr. Joe demonstrates how to perform fascial release work, stretch and strengthen the pronator teres muscle in this video. Don't let this little muscle cause big elbow and shoulder problems for you anymore!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@angieoko2360]

This is the source to my “tennis elbow”/“bicep tendinitis”!! I was misdiagnosed by my sports medicine doc since it turned out to be my pronator teres muscle! 8 months of pain for nothing. Thank you ocramed!

[@OcraMedHealth]

You're welcome!!

[@chadwooten9540]

This is exactly what I needed! Elbow and shoulder pain. Awesome! Thank you

[@OcraMedHealth]

You're so welcome my friend!

[@seangoodrich2980]

Super video, thank you! I'm working on the neural pronation as well as the muscles after an industrial accident a year ago. Very helpful!

[@OcraMedHealth]

Glad I could help my friend!

[@DelValleRecords1]

This is one of the best explanations I've seen. Thank you!!!

[@OcraMedHealth]

Thanks! Happy to help!

[@MrDato99]

That's exactly what I've been searching for!

[@maartenbbakkers1200]

I finally found the reason why my left elbow is always hurting and causing me to not get the full iron cross. When I put the strap on my forearm instead of the full cross I could easily do the cross pulls so I knew It was not my chest or teres major etc. Thank you so much!

[@OcraMedHealth]

Glad I could help!

[@oranaviv1]

Oh wow. This was such a great explanation and really great self care exercises. Thanks. It was the first time I had to deal with releasing a tight pronator. You are a modern day Jack Lalanne!

[@OcraMedHealth]

Thank you so much! Happy to help!

[@what4165]

great explanation of everything. thank you

[@OcraMedHealth]

Thanks! Happy to help!

[@nipperchaun]

This was fantastic, i've been struggling with this for so long and couldn't find a solution...

[@OcraMedHealth]

Glad I could help!

[@Wtizreal]

AMAZING. i thoght i had a bicep issue but turns out i have this which is pulling/straining on my biceps

[@OcraMedHealth]

Happy to help!

[@muscleymetal]

Just when one thinks they know everything haha I've figured out so many deep tissue release techniques for all over the body, but couldn't figure this one out on my own and struggled with bodybuilding for 3 months until now. Thank you very much!!! 👌👌👌

[@OcraMedHealth]

Glad I could help Matt!

[@m1ke896]

It is also important to mention, that you also need to increase strength of the antagonist muscle, in this case your supinator.

[@loriwilliamson5738]

Fabulous info and demonstrations! Thank you very much, sir. Thank you. Thank you!

[@OcraMedHealth]

You are very welcome

[@tky2289]

Your explanation was VERY good. You have been very helpful. Keep doing what you do : )

[@OcraMedHealth]

Glad it was helpful!

[@weedbro]

is it ok to train pronator teres every day?

[@OcraMedHealth]

You may be better off working it every other day.

[@ZainZKhan91]

Highly informative. Just started armwrestling and this video was very helpful for recovery. Thank you 🙏🏽

[@OcraMedHealth]

Glad it was helpful!

[@CharlieIIpics]

Life changer. After nearly 2 years, prp into the distal tendon multiple scans and half a dozen specialists the pronator teres was the culprit the whole time. After 3 weeks of these stretches my bicep has gone from 20 or 30% strength with sharp pain, especially at full flexion, to 60, 70+% strength without pain. Taking it slow and FINALLY able to strengthen my arm again! THANK YOU! I couldn't pick my KIDS up. Now I am sparring in BJJ again. Life changing

[@OcraMedHealth]

Awesome! Happy to help my friend!!

[@enriquequique3768]

Incredible, i would love if you do the same with other arm muscles.

[@OcraMedHealth]

I have other videos that go over fascial release work on other arm muscles.

[@whitetiger432]

I followed the steps at minute 8:32 There was a lot of pain but I felt it in my shoulder...I've had problems with my elbow and shoulder for probably 10 years...thank you...

[@OcraMedHealth]

Good luck my friend! Heal quickly!

[@vladrapchan5330]

I'm a sport climber that had give up 10 years ago after failing to treat my constant irritated biceps tendons. I've just started exercising again and, after 10 freaking years, the pain started again. I'll probably contact you through your website. I'm really hopeful about these realeases and stretches.

[@OcraMedHealth]

Good luck! I hope they can help you!

[@anthonypape6862]

I've been suffering from total paralysis of my index finger and thumb. After three months I have regained feeling but in going to 5 doctors, Neurologists, Orthopedic Surgeons they are stumped. MRI reveals no damage, EMG shows a very pinched nerve. In all the resarch I feel my symptoms most mimic: Anterior Interosseous Syndrome AINS is a pure motor neuropathy, as the anterior interosseous nerve contains no sensory fibers; dull forearm pain is however sometimes mentioned by patients. Typically, patients fail to make an “O.K.”-sign, as flexion of the interphalangeal joint of the thumb and the distal interphalangeal joint of the index finger, is impaired. This is due to median nerve entrapment of Pronator Teres. I'm excited to do these stretches and excercises and will report back.

[@OcraMedHealth]

Best of luck! Definitely report back and let me know how you are doing.

[@bacon66277]

How is it going?

[@anthonypape6862]

@@bacon66277 100% fine thank you. It sucks you have to self diagnose as 3 surgeons wanted to operate on my carpel tunnel. I did MRIs Electric Shock call E?? Ultimately I called the MRI radiologist and he confirmed entrapment at Pronator Teres. It took 6 months of physical therapy but back to new. Thank you!

[@jonw7249]

Kept thinking I had "bicep tendonitis" thank you for your help!

[@OcraMedHealth]

Happy to help!

[@bonefixer8675]

I get golfers elbow like crazy after a round of golf. It’s the pronator of course!

[@OcraMedHealth]

Good luck!

[@weedbro]

I 've done a bit of pronation training but the problem is, they barely even hurt whenever I do pronation training, or the pain suddenly goes away. Am I doing something wrong?

[@OcraMedHealth]

Give some of the fascial release techniques a try and let me know if they help. Good luck!

[@ozzied801]

Omg this opened up so much . I’m literally feeling face muscles and side of my lower back muscles release . Is this real ?

[@OcraMedHealth]

Glad it helped my friend!

[@ozzied801]

@@OcraMedHealth My friend , any advice on cramped upper trapezius ?

[@garagegymbros2198]

i have a lot of pain in this muscle during bicep curls. No pain at all with hammer curls, so clearly pronator teres problem. You say this can also cause shoulder pain. Now I have the biggest complaints in my shoulder, especially during the preacher curl and I have many symptoms of a SLAP tear. My doctor thought earlier of a bicep tear because a SLAP tear is more likely to occur with direct trauma. MRI scan of shoulder, no damage to be seen anywhere. Only now do I start thinking about the pronator teres. Wondering if these exercises not only take away the forearm pain, but also that pain in the shoulder. Lifting in supinated grip causes shoulder pain. Maybe too much pressure on the shoulder

[@OcraMedHealth]

Definitely keep working on the pronator teres. It may be part of the problem. Also, check out my video on bicep tendonitis. We talk about similar info. Good luck!

[@augustlavdal6187]

Great video!

[@OcraMedHealth]

Thanks!

[@JasonPuckett00]

Thank you for this video!

[@OcraMedHealth]

Happy to help my friend!!

[@chfarrukhafzal370]

Thanks

[@OcraMedHealth]

Happy to help my friend!

[@madanpalsingh1162]

Hello sir, sir as a sports man How I can prevent my knees from injury And how we can strengthen our knees... Please reply sir..

[@gtoneable]

I've been piano player for a long time I know how tight forearms feel!

[@OcraMedHealth]

Hope the video helps! Good luck!

[@nidashafiq1856]

I recently rejoined gym,last week and did heavy weight deadlift with my left arm palmer surface facing forward ,in simple ways cross grip deadlift just as you mentioned. I have been feeling pain around left elbow for a week now,with pain while pronation of forearm associated with cracking and popping sound.How often should i do these exercises and when to apply ice,and how long will to take my elbow to heal.

[@OcraMedHealth]

You can use the techniques every day. If you feel sore from doing them, work them every other day. If you want to apply ice, do it for 20 minutes following the exercises. As far as healing time, it can vary depending on the severity of the problem. Some people get better in a couple weeks, others a couple of months. Good luck!!

[@minners19]

What if you overuse it? Like supinating your arm and then flexing your wrist? (Picture picking up a block and carrying it underhanded, with thumb on top and pinky on bottom of it. What could that cause?? About a pound of weight....)

[@OcraMedHealth]

Any muscle can get injured with repetitive use. I'm not exactly sure what you are describing. Does your injury involve the pronator teres?

[@Ms_fitness10]

Dear sir, What about *overdeveloped* pronator teres muscle? Is it normal or curable? My pronator teres muscle has been overdeveloped by wrong typing posture now I can clearly see my popped muscle whenever I pronate my hand. It was very stiff until I watched this, I was suffering with numbness weakness and tingling in my pinky and ring finger, also I was losing my bicep muscle (specially short head). but, *_after doing these miraculous stretches now the problem has been solved._* There is no stiffness any more. I'm getting my strength back. But still there is a lump and some shoulder pain . Should I avoid it or need some special care/treatment? Thanks! God bless you!!! ❤️ From 🇮🇳

[@OcraMedHealth]

Keep working on them with fascial release work. It can take quite a bit of time to break up all of the fascial adhesions. I would also seek out help from a good therapist/doctor that specializes in soft tissue work. They will speed things along for you. Good luck!

[@Ms_fitness10]

@@OcraMedHealth Thank you so much doc. You're doing great. *May God bless you & your family always*

[@s.jamezpapaz9564]

Hey, when explaining the signs of a tight pronation teres eg: not being able to supernate as freely as pronate, what would the opposite be caused by? I can freely supernate, but find it very hard to pronate, would that be a sign of lateral epycondilitis? Thanks 🙏

[@s.jamezpapaz9564]

And to add onto this, I am getting a lot of pain in the medial epicondyle whilst also not feeling my biceps working through elbow flexion, any idea what my issue could be? Thanks in advance!

[@OcraMedHealth]

The tightness may be in your bicep. Check this video out: kzbin.info/www/bejne/goi2k6Wpd9mjgbc

[@sandrazandra0]

My pronator teres is so tight it’s irritating my nerves going down with pain too my hands, as much as I want to do this exercises…. My pain can be flared up by this. Any advice?

[@chfarrukhafzal370]

I often feel painless cracking and popping sounds while supinating forearm from pronated position,is it fine?

[@OcraMedHealth]

I usually don't worry about cracking and popping sounds in my joints if there is no pain. Especially at my age, every time I move I hear cracking and popping!!

[@makemyburdenlight]

Can spiking volleyballs cause injury? I played volleyball and I had to stop overhand serving because the inside of my right elbow felt like it overextended and got pulled.

[@OcraMedHealth]

That movement can definitely place stress and strain on the tendons and ligaments along the inside of the elbow (medial epicondyle).

[@dimmArtist]

Thank you. But I still don't understand - do we need to relax the pronator or strengthen it if we work all day at the pc and the pronator is always in tension.

[@OcraMedHealth]

If it's tight and restricted, do the fascial release work. Good luck!

[@iuhnew]

I kept thinking it’s bicep tendinitis, eventually I finally found this stretch, it’s still very pain when I wanna do bicep curl, should I stop doing bicep curl and wait for it to heal and meanwhile do all these stretches, do u think this pronator teres will recover?? Anyone know ?

[@OcraMedHealth]

I would keep working the techniques from the video and don't perform any exercises that increase pain. Drop your weights on biceps curls. If they still hurt, then don't do them for a couple weeks. Perhaps hammer curls might be less painful. Good luck!

[@smiechu47]

Is it enough if I can't supinate my forearm fully? What about the supinator?

[@OcraMedHealth]

The supinator is not the issue in this particular case. However, keeping it strong is always a good thing!

[@PRO-ip6fi]

I have a problem with supinating my wrist fully and every time i do bicep curls with my right hand i cant feel the bicep properly and its underdeveloped on my right hand and i only feel brachioradialis muscle which is overdeveloped on the hand, i cant do curls with bigger weight than 20 lbs because my brachioradialis hurts like hell it feels like its doing 90% of the work. Do you think this pronator muscle is the problem because i am desperatly looking for answear for about 3 months now and its only getting worse. I can add that i have scoliosis and and right side is in fact the weak side. Thank you in advance for the answear i hope if thats the cause it will help, have a nice day doc!

[@OcraMedHealth]

Give the techniques a try for a few weeks and see if you experience some relief. I also have a video on the brachioradialis. Good luck!

[@madanpalsingh1162]

Sir please reply

[@PagosmiosAektzhs21]

hey i have a problem.when doing biceps after 2 or 3 reps as when my forearm gets kinda hard when the motion reaches my arm to close i feel an instant nerve discomfort on my lower arm. i stopped doing biceps for 2 months but i think that i still have it? is it my pronator or something else??

[@OcraMedHealth]

Give the techniques a try and see if they help. I would also have it evaluated by a doctor/therapist in your area. Good luck!!

[@teflonarmored]

Awesome information! Thank you, Dr.!

[@OcraMedHealth]

Anytime my friend!

[@strawberrytango]

Started weight lifting not too long ago and after every bicep day I had that pain on the inside of my elbow... even after a few months of being really careful not to have lots of weight pulling my arms into an extended position I still get some discomfort. Really hoping these exercises will help strengthen the area!

[@OcraMedHealth]

Good luck! Hope the video helps!

[@deaddave9739]

Same here, did it work?

[@ralphsorce]

Thank You, This is helping me already!

[@OcraMedHealth]

Glad I can help my friend!

[@Tn-ou2pj]

Hii, can someone tell me if forearm numbness and tingling is dangerous?I recently did a move that requires forearm and it’s been 2 weeks my forearm is numb and when there’s a bulging vein when I touch it kinda gives this electric shot feeling but there’s no pain. Hospitals in my town are not attending unless im dying which it makes very difficult to know my problem…

[@hobbyless4089]

Did you find out what's wrong?

[@mcping]

Are you from New York ? :)

[@OcraMedHealth]

Boston

[@mcping]

@@OcraMedHealth close enough, you sounded like a new yorker to me

[@CAdeNA_25]

5:40 ffs