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Hand and Wrist care
I'd love to start a thread sharing ideas and solutions to care for and protect hands and wrists. I've gotten alot of swelling and I've also seen pro polers wearing wrist guards.
1. Does anyone know how to make a wrist guard or where to buy one without an orthopedic prescription?
2. Does anyone have ideas on natural ways to sooth sore, swollen fingers, hands, forearm?
3. Also, anyone who has switched to a thinner diameter pole: do you have any tips on training to get used to the required change in grip? I've only started having wrist and hand swelling since i switched from 50mm to 40mm. BUT there are benefits to each of these poles for me, so I will likely keep using both.
Thanks,
Sara
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6 Replies
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One of the best things you can do for your hands and forearms is to prevent overuse injury. Overuse is the most common thing I see.
Rest days are important! When you're still building up strength, keep split grip work to a minimum. Limiting your attempts at whatever split grip move you're working on to no more than 10 times per session. No more than 3 times per week. Remember split grip work is NOT beginner work.
Always stretch the forearms and hands after poling.
Try using a foam roller and tennis ball as well.
Condition! Doing a week or more of conditioning work before moving on to split grip moves can be helpful in preventing injury. There are about 7 lessons here that focus on conditioning for the hands, wrists and forearms. This OLD video has a some good tips as well. http://www.youtube.com/watch?v=Q8QzZnFkXn8&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF&index=17
Use wrist guards only if you find you need them! Starting off using them will not allow you to strengthen the muscles. However once you've become more advanced and begin working on split grips heavily you might want to use them. I don't have monster strong wrists at all, but I only occasionally use a wrap if I plan on working heavily on split grips.
I think the 45mm is the most universal size for poles, it fits most dancers best. I have personally had wrist pain using my 40mm but it doesn't seem to be an issue with the 45. I haven't used my 50mm in forever. lol
I'm sure others will have more helpful info too! https://www.studioveena.com/img/smilies/icon_flower.gif
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Awesome tips AND video! Thank you Veena. I just started advancing after a long time taking it light building strength and flexibility but not focusing on the small parts (hand and wrist) I have a left arm nerve injury so your video just reminded me, I have to keep doing my PT exercises. I spend most of my time on strength and flexibility before I even go near the pole so I don't strain muscle groups unevenly…but I have not been doing isolated stuff for the hand. *hangs head in shame
No matter how much I can train, I have always had tiny wrists so, i MUST keep up with your advice since i am using the 40 now. I am sure this will help other people too.
see? it takes the attention of a personal trainer to remind us what we are doing wrong.
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http://aerialamy.com/blog/2012/05/02/strength-wraps/
These can be pretty nice for stabilizing sore wrists… -
When I first started poling I had the swollen fingers and hands that were constantly aching. My physical therapists suggested ice baths. Grab a bowl fill it 3/4 with ice and 1/4 water. Put your hands in the water and leave them there for about 10 minutes. It is pure torture and I hate it, but it really helps me. When I started training silks, I got the same symptoms and again the ice baths worked for me.
But even more important is just like Veena said, and that's prevention. In my travels I have found that polers lack sufficient and efficient warm up and strengthening exercises for our hands and wrists.
Here are a few links to the apparatus that I use for hand strengthening:
Hands, forearm, and wrists http://www.dickssportinggoods.com/product/index.jsp?productId=11176815
Hands and fingers (even individual fingers): http://www.dickssportinggoods.com/product/index.jsp?productId=11168964
I've also developed a warm up and strength exercise with my physical therapist that can be done without gadgets. This is how I begin all of my workshops, private lessons, and my own training sessions.
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I also have wrist issues – years of martial arts, then weights, then doing things incorrectly in the beginning (and too much) at pole has given me tendonitis in both wrists. I do wear wrist wraps, however I wear ones that you buy from the normal pharmacy/drug store which are able to be loosened and tightened on the spot – they set me back about $15 a piece, and it means I am not completely relying on my wrists or on the guards. You don't want the ortho ones (as the others have said here) as you will end up not being able to do anything without them.Things are much better for me now, split grip stuff is still difficult, but it has helped me focus on really pulling through that shoulder. 🙂
What has really helped is the 7min on/7min off/7min on ice regime after heavy training, and then having a full day break. Also, little things like swapping over which side you use your mouse when on your computer etc – it is all related and day to day stuff will affect your wrists and hands.
I also went back to some wrist exercises I used to do when I was using weapons predominately (eskrima-kali-arnis). Flexibility in your wrists helps and is just as important as strength.
Some examples: make a squeeze ball from rice and balloons and squeeze!
put a rubber band over your finger and thumb and pull them apart slowly (resistance work).
find a stick like object – a rolling pin would work well as long as it isn't too heavy, and roll it in your hands in front of you.
I am probably not explaining these very well, let me know if you want better explanations, and I have a bunch more if you are interested.
🙂
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Oh – and I use either a 50mm or a 45mm – I do find the 45 much better on my wrists, but still like them both 🙂
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