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Major forearm pain
Hi everyone, I’m new to the forum and poling in general. I have a question that I didn’t see addressed, sorry if it’s a repost.
I am having major pain in my forearms after dancing. My theory is that it is caused by excessive friction between my palm and the pole. My palm does not slide around the pole as smoothly as it should, and my hand and wrist lag behing the rest of my arm, causing the tendons in my forearm to twist and strain unnaturally.
I wipe my hands and the pole frequently so the friction isn’t caused by moisture. I plan to get some of that Mighty Grip stuff if I can find it in a store…I hate ordering stuff like that online. I’m not even positive that’s the reason anyway. If anyone else has had this problem or knows what to do about it, please help! This pain is the only reason I have to cut my sessions short, if not for this I could go a LOT longer.
Thanks!
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15 Replies
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The pain may just be from your muscles being used in a different way, and that they’re not quite strong enough yet. With practice you will get stronger and the pain will go away… just take it slow and don’t rush yourself. However, if your theory is right…
From the sounds of it your grip is too good, almost… your hand won’t slide on the pole so it won’t rotate around when you spin, right? If that’s so then the Mighty Grip will only make that problem worse. Watch your hands when you spin and see if you move your hand to the opposite side of the pole as your body (so your palm would be facing you). Your palm should be facing to the side (inward left or right).
A few weeks ago I was having problems with my left wrist, and I think this was how I did it. Instead of keeping my wrist straight out away from the pole, my hand and wrist were kinda wrapped around behind it. (Like the forearm grip position would be for my wrist and hands, just with the forearm away from the pole) It felt like I snapped a nerve – it was that sharp twinge kinda feeling – along the top of my wrist going into the back of my hand. I was ok as long as I kept my wrist straight, but if I did anything with my wrist in that position again it really hurt. I think it’s healed and I’ve been ok since, and I’ve also learned better technique so I don’t turn my hand around like that again.
What kind of pole do you use??? If it’s a grippier one like titanium or brass that may be why… chrome is slicker. The only thing that’s coming to mind is maybe wear some sort of wrist brace to keep your wrist straight so it won’t let you bend it around the pole (one that doesn’t go over your hand so you can hold on)??? Then when your hands and arms are stronger remove it. But like I said, make sure this is the problem first because it may just be part of the frustration of being a newbie and gaining strength https://www.studioveena.com/img/smilies/icon_tongue.gif Maybe one of the other girls would have a better idea… good luck!
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Yeah, I agree with FoxyRei. It sounds like you’ve got the "death grip" going on. It’s really common when you first start poling. Any sort of grip aid will stick you even more to the pole. One good way to condition your hands (for strength) is to belly up to the pole, take a baseball grip right at eye level, take both feet off the floor, and then loosen your grip to slowly slide down the pole to your knees. The point is to control the descent. Then do it again with the other hand on top. Also, make sure you stretch out your arms before and after poling!
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From the sounds of it your grip is too good, almost… your hand won’t slide on the pole so it won’t rotate around when you spin, right? If that’s so then the Mighty Grip will only make that problem worse. Watch your hands when you spin and see if you move your hand to the opposite side of the pole as your body (so your palm would be facing you)
Yup, that’s what happens. I start out at a neutral position with my palm facing straight out, but I find especially with the carousel move I end up with my palm facing inward and my palm/wrist sort of snaked around the pole.
It sounds like I have to find a way to combat the "AIEEEE!" reflex that kicks in when I’m completely at the mercy of centrifugal force.
One good way to condition your hands (for strength) is to belly up to the pole, take a baseball grip right at eye level, take both feet off the floor, and then loosen your grip to slowly slide down the pole to your knees. The point is to control the descent.
I will try this, thank you! I’ve been working on strengthening my upper arms by climbing a foot or so up, baseball gripping and holding my entire body weight for as long as I can, but I never thought to incorporate grip training into it as well.
Thank you both very much!
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Oh and also I use a 50mm chrome Xpole, to answer Foxy_Rei’s question.
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Okay so this pain…is it "inside" your arm??? If so this is usually caused by doing a split grip (Jamilla grip). Certain moves…carousel spin, spinning V etc. usually use this grip. Unfortnately most of us don’t have the flexibility or strength in our forearms that is needed to safely perform these grips when we first start pole dancing. I know when I started I had terrible pain in my sub arm (bottom arm). Yes this does eventually go away as you gain strength and flexibility in this area. I would however recommend doing strength exercises and flexibility exercise for the forearm and hands. This will help prevent any injury. Word of advice…if you go to do a move and it hurts like hell…stop and give that move a rest…say 2 wks. I used to push and push and push…I even got to a point where I couldn’t even pick up a shoe without crying out because I hurt so bad…I don’t want to plug any other dancing site out there (this is by far the best I’ve found) but in the Pole Junkies forum there is an excellent thread about proper grip techniques to avoid injury. According to PJ’s you should only do this kind of grip once you become more advanced. Anyways hope some of this helps!
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Yes, it is inside my arm. Feels like it runs right through the center of the bones in my forearm. I have been using the split grip as I’ve been working on the six "beginner" moves demonstrated on the DVD that came with my Xpole, and that includes the carousel and cradle.
I would however recommend doing strength exercises and flexibility exercise for the forearm and hands.
Can you point me in the direction of any online clips that demonstrate these excercises? I’ve been doing a basic stretch where I extend one arm with palm at 90 degree angle and gently pull back on my hand to stretch the tendons in my forearm. I haven’t had much luck finding stuff that targets the forearms specifically.
I used to push and push and push…I even got to a point where I couldn’t even pick up a shoe without crying out because I hurt so bad…
That’s me. Stubborn as an ox and twice as unwieldy!
in the Pole Junkies forum there is an excellent thread about proper grip techniques to avoid injury.
I joined PJ at the same time I joined this site and I’ve read the thread you’re referring to, but to be honest I got a bit lost in all the grip jargon. I’m very much a newbie and I had trouble following all the sub dom split grip sub split stuff…sorry https://www.studioveena.com/img/smilies/icon_redface.gif I did watch the youtube vid linked about range of motion and if I’m doing it correctly I believe I have 180 degree range in my forearm, but it sounds like I need some stretches and strength excercises to overcome the pain.
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We don’t let the split grip loose on our students until they’ve had at least 10 lessons, it does vary as to how strong they initially are too. We find that they’re then capable of holding themselves up a bit better.
I’d leave off the split grip until you’ve got the normal grip under control.Also when doing the split grip, have the index / pointing finger following along the pole, this helps to keep wrist bones and such like in alignment and prevents carpal tunnel and other injuries. Ergo, keep it in alignment with your forearm, so they are in one long line.
I know pole is really exciting at the moment and you want to do really well, but don’t compare yourself against other people on here. Take your time to get your strength up before trying some of the more crazy moves, like inverting etc.
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Also when doing the split grip, have the index / pointing finger following along the pole, this helps to keep wrist bones and such like in alignment and prevents carpal tunnel and other injuries. Ergo, keep it in alignment with your forearm, so they are in one long line.
Rouge is right about the index finger! So be sure your not trying to wrap all your fingers, all the way around the pole, like you do for a regular grip. Some dancers never have a problem with pain and the split grip, but I have so I need to be very careful, I’m not a lucky one https://www.studioveena.com/img/smilies/icon_rolleyes.gif Also sometime (not every time) I will wrap my wrists with an ACE bandage, if I plan on using my 50mm (the larger size seem to aggravate the problem not my 45mm) for a long practice with a lot of straight edges, twisted grips and things of that nature.
Make sure you have fully warmed up your wrist and hands before you start spins and any heavy use of your hands. Dance around the pole for a bit first, do some wrist circles, get your hands warm https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
Remember to stretch your fingers and hands/wrist after you are though with your work out too.
Here is an exercise that will strengthen your wrist/forearm muscles https://www.studioveena.com/img/smilies/icon_rambo.gif
https://www.studioveena.com/video/gallery/Wrist-exercises -
One more thing….is it muscle pain?? (sharp, stabbing,) ect… or soreness? (achy stiff,) ect? Soreness it totally normal. https://www.studioveena.com/img/smilies/icon_thumright.gif
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Rouge is right about the index finger!
Have to say it was one of my tutors who learned this and passed it onto us, so not my own learning. https://www.studioveena.com/img/smilies/icon_e_wink.gif
She is our Technique Queen and I learn so much listening to her teach. Can’t take that credit away from her. https://www.studioveena.com/img/smilies/icon_e_biggrin.gifDo Veena’s wrist / forearm exercises, these will help immensely. I’m training a pilates instructor in pole and she thought these were wonderful.
Keep away from that split grip for a while. I got the technique by doing the goddess using split grip.
But you do need to have good strength.If it’s not resolved by taking downtime, then see your Doctor or a Sports Medicine Practitioner. If you were in Wellington, NZ, I’d suggest Dr Gyenge, who is a GP with a masters in Sports Med. Great guy!
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Split grip is very tricky and it took me a while of working on it before the forearm pain went away. If you really focus on your lats doing the work it will help immensely (and even for those of us who have this down, it’s great to remind ourselves of this!).
The TOP arm is the one doing the work!!! You aren’t really pushing out with the bottom arm, it’s just there for support, the top arm is the one pulling up really hard! Also, for those of you working on air walk or bodywave, thinking of engaging the lats even more helps to stop spinning. -
Hiya! Forearm pain could be any number of things. If you totally relax your forearm, and then bend your wrist forwards and backwards using your OTHER hand, does it still hurt? does it hurt if you turn your forearm from palm up to palm down and vice versa? Is it sharp and on certain movements? Or constant and achy? Does the pain run the whole length of your arm or is it just concentrated in a specific area? If you squeeze a tennis ball with your wrist straight does it hurt then? If you give some more specific details about it, it might give us more of an idea of what might help https://www.studioveena.com/img/smilies/icon_question.gif
That vid veena posted is excellent for strengthening the wrist flexors and extensors, another important group to strengthen especially when beginning poleing is the pronators and supinators (which turn your hand from palm up to palm down) and are used a lot when doing spins. You can find these exercises on the net. x -
There’s soreness but also if I try to pick something up wrong at work there’s a sharp pain that shoots through the center of my forearm. It doesn’t feel like the normal adjustment soreness you get when a muscle has been used properly.
Also, sort of off topic but sort of related, when I try to walk around the pole, if I put any of my weight on my high hand, it slowly slides down as I continue to circle the pole. It makes me have to hike it back up every couple of rotations. I’ve tried a death grip, a normal grip and light grip but it still inches down.
I notice that Jamilla is able to walk around the pole while leaning away from it without her hand creeping down. Is there some kind of trick to it that I’m not aware of, or do I just need more strength in my fingers and wrists?
Seems like I’m grippy in the places I should be slidey and slidey in the places I should be grippy. And blistery everywhere https://www.studioveena.com/img/smilies/icon_e_sad.gif
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Go see a Doctor, quick smart.
That’s not a "normal" pain. You need to get it seen. OK!!!You’ll get the walking around without hand slipping in time, don’t expect to be amazing at the start, you need to build up strength and conditioning. Jamilla is incredible, but think how long she’s been dancing for??
And not just pole, she does tissue, other circus work, she’s an acrobat, danced for years in many forms….She is incredible and I think trying to emulate her at this early stage will be frustrating.
The pantene promise holds true: it will happen, but not overnight.We all get frustrated. I’m sure all the amazing dancers on here will agree.
As a teacher, I see so many girls get frustrated. Especially when they feel we’re holding them back and making them do moves slowly, but that’s about control and strength and once you have it, everything becomes much easier.Now, go see that Doctor!!
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Rouge is right, you should go get that checked out.
Stay off your pole until you know what it is! Normal muscle ache from overuse doesn’t usually manifest as shooting pain. Acute sharp pain may be from a muscle tear if its in a specific spot. I would go for an x-ray, to rule out a stress or compression fracture. Right in the centre of your radius and ulna, you have a band of connective tissue that connects the two called your interosseous membrane, it may be that if you’ve been doing a lot of arm weightbearing exercises that you’ve strained it.
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