You can’t marathon like more experienced knitters can, and you’ll just end up hurting yourself and making it no fun to knit. You’re using muscles that you don’t often use, and you need to take it slow.
Start with 20 minutes, with 5 minute breaks in between. Week two or…
Self massage can help if you’ve already over extended yourself. Compressions of the flexors and extensors on the forearm can ease the ache and restore some mobility. Rub your fingers over the wrist-tendons sheath, and around your carpals, just get the blood flowing a little. Have a go-round your elbows, as well. Just because there’s no big fat muscle there doesn’t mean you don’t have tendons and other tissue there that might like a bit of attention. Go have a soak in a bath, preferably with some epsom salt, keep your arms in the warm water.
Here’s a few other techniques that you can do during the breaks of knitting (or typing…not my info, but useful)
I recently ended up in a lot of pain trying to get a heap of work done for an assignment. Please read and be careful!