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Definitely hammer away at those forearms. The videos Kaitlin posted should give you all the tools you need to start making a basic stab at clearing the tension your accumulating from your writer’s death grip. One important thing to watch out for when smashing around the palmar side of your forearm near the ulna (the bone on the pinky side) is that the ulnar nerve is pretty exposed there, and you’ll damn near electrocute yourself if you jam a lacrosse ball into it. It makes smashing that whole situation a pretty big pain in the ass, but don’t let it deter you from getting at it.
In terms of prevention, I’d take a look at how your wrist is resting on your writing surface when your furiously scribbling away. You might be jamming the base of your palm into the the desk, and this could be causing a lot of that irritation. I actually have the same problem, and start to get some shooting wrist pain in that area if I’ve been writing too long, or even using a computer mouse with a slack hand position.
It might be worth looking into a little wrist pad to ease the irritation and put your wrist in a more neutral position while you write.