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Try icing & heat twice a day for about a week or 2. It may be a strain or it may be a tear. The difference is; if you strained it, it can be healed if you stop doing the hammers and reverses but you have to do the icing and heat for a week or so and if its still jacked up, go see a doctor it will most like be a tear. Try doing light weight wrist curls for a week especially palms down and leave the reverse curls and hammers alone for a while until the wrist curls help strengthen the forearms.