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Perpetual forearm pain?
I'm a beginner of 2 months so its not like I use twisted grip or split grip ever. Just a simple bracket for chairs and things.
Four weeks ago I experienced extreme on and off forearm pain during poling and during routine daily activities. I thought I pulled a muscle or something so I took two weeks off and went back at it. For a week of normal poling I was fine and now I can't climb or corkscrew without messing up my forearm for days. It hurts worst at night when I sleep.
I massage my forearms, I stretch them before and after but still no relief. I don't want to stop poling but I can no longer dance for more than ten minutes without having to take a warm bath and some pain killers.
What do?
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10 Replies
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You pulled the muscles by doing a bracket spin without the proper technique. This is common however it will be upwards of 3 months before that pain goes away and as long as you continue to stress it it won't heal.
Look up the ulnar muscles and read about forearm pain on this site.
As for bracket holds, that bottom hand should not bear any weight. If you cannot do a 1 handed spin then brackets should not be taught. The bottom hand should only be used to push your body away from the pole, it should not be used to bear any weigh nor should it grip the pole while you are spinning.
Sorry for the bad news.
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I can and do one handed spins quite often. I don’t even grip with my bottom hand. I just place it to keep me away from the pole. I have been told I have proper grip by a few instructors, yet I get that pain as well. I need to see what a doctor says, but the guesses around the board say tendinitis. It sucks but there are strengthening exercises to do to help with it.
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KK thanks you guys. Its rather frustrating since I always thought I was doing it right. xD I don't want to stop practicing for such a long time but I guess Ill just do floor work and things.
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Two easy moves to work out the forearms I learned from Karol
Flick your hands/fingers as if you were flicking water off them forcefully and do that for at least 30 flicks (try for a minute or more if 30 seems like it does not hurt)
Imagine you are tapping your fingers on a desk one at a time from thumb to pinky, quickly and again 30+ times then reverse from pinky to thumb. Do this in the air.
The one item that really helped me strengthen my forearms was to purchase a powerball. (http://www.powerballs.com/index.php?m=Home) When I started poling (I sound like an old fart here) you were taught to just push through the pain and eventually it will go away.
Here are some threads on the powerballs: https://www.studioveena.com/forums/view/4f4ba224-9ce8-46a1-b1c4-45dc0ac37250
https://www.studioveena.com/forums/view/4d2982ac-42a8-42ef-8599-0cd80ac37250
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And Lee, you have issues with your wrists anyway right? There was a woman long ago who did yoga and also poled and she had some great videos about mobility in your wrists. One was if you put your arm out palms up and rotate many people can flip the hand over on the pinky side but where we run into issues is on the thumb side. I cannot go much past palms up but there are some who have more mobility and can flip their hand further. The other thing in how far you can bend at your wrists pushing palm to forearm and pulling fingers back. Again, I know girls/men who can pretty much touch their wrist with their fingers when pushing down and get past 90 when pulling back. These are the things that cause issues for me and my wrists and I am not sure how anyone gains flexibility in their wrists (although I am sure it can be done). Also with your line of work you will be prone to hand/wrist issues which will come out with pole.
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Thanks Im having a hard time figuring out what a powerball is but Ill youtube it lol. xD As for exercises I do them. I massage, I flex, I stretch. Myabe its soreness I'm feeling and not pain. But then why is it off and on. xP
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I had a friend who had progressively worsening forearm pain. She ended up getting diagnosed with golfer’s elbow by a sports doctor.
She had to take it easy on pole, no bracket hold whatsoever, PT sessions, elbow strap, heat and stretching exercises. I think she’s starting to get better, but it took months and she’s still not 100% as far as I know.
Having said all this. The best advice I have is to get properly diagnosed by a sports doc.
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After a hard session, I sometimes get forearm splints. Like shin splints in your arms. There is a dull ache/throbbing in my arms. After ice and rest it goes away. It is mostly a doing more than my arms can handle. Since you are new to pole, it may just be that your arms are not used to holding your weight, even with correct form. Make sure you are not poling too much, give yourself rest, and build up slow. Your forearms are like any other muscle! If it persists, I would talk to your doctor.
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Just chiming in… this thread could have been started by me, and chemgoddess's advice is right on. It took about 3 months for my pain to go away entirely, but I was still able to strengthen and build flexibility in my forearms while it healed. You can still do pole, just avoid bracket hold and be careful. I still get this pain if I get tired and fall back into old bad habits, but focusing on good form helps.
I have also taken workshops with Karol and learned those same hand strengthening exercises. They helped me a lot. Also, using a 45mm pole instead of a 50mm, so I could better engage the top hand and arm. Another big help for me was taking up vinyasa yoga (lots of forearm strengtheners there, in poses like downward dog, plank, crow stand, other arm balances). Split/bracket grip really should be like a one handed spin with a little bit of push from the bottom hand to keep your body away from the pole. The bottom arm should not be taking much weight.
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Hi ScoopAway,
Soreness will occur a day or 2 after you used a muscle. It's not usually sudden! If it's just soreness, you will only "feel" it when you move (use that muscle), massage, or stretch the sore area. Injury tends to be sharp, stabbing, burning, often continues hurting even when the muscle is not being used. Soreness is normal and fine as long as you give yourself rest days. Here are a few other things to look at.
How often do you pole?
Do you use a computer for you job or long periods of time?
Are you doing mostly spins or pole work?
What size is your pole?
All of these things can bring on forearm pain. If you are taking the lessons there is a section that will strengthen the forearms and hands. There are 7 exercises starting with hand strength! I really like the tennis ball exercise for the hands because it not only strengthens but can help with dexterity and you only need a cheapo tennis ball!
Hand strength https://www.studioveena.com/lessons/view/b9b362ac-b880-11df-856f-001b214581be
If you think it's injury,​ see a DR and take a rest for pole for a while, in the mean time work on flexibitliy, floorwork, and the the forearms a break! Once they feel better, start by conditioning them and continue to stretch and massage/foam roll. I hope you feel better soon!! https://www.studioveena.com/img/smilies/icon_flower.gif
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