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Terrible elbow/supinator pain when I try to do pole hold
Has anyone experienced this before?
I had to take a few days off from the beginner 30 day challenge due to an intense pain in my forearms near my elbows. it is especially bad when I try to turn my palms up in a supinating motion. I took a few days off from pole work, and today I tried to resume day 13 and couldn’t do a single pole hold without the searing pain returning. Is this a sign that I’m not engaging my shoulders enough? I have hypermobile joints, so I don’t think lack of flexibility is what the issue is. Any advice?
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11 Replies
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This is a situation where posting a video link of your attempts would be very helpful so I can check your form. It’s not normal.
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How would I upload a video to the site?
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Here’s a video of the pole holds I was trying to do about a week ago, before the pain set in:
I don’t think I could even try to film one today because the pain prevents me from doing even 1 second of a pole hold.
Really bad forearm pain when I try to do a pole hold
by inpoledancing -
Unfortunately I can’t see what your wrists and forearms are doing in the video. I wanted to see them because I suspect you’re over or under gripping. That is pulling the hands and writs too far around the pole this creates a lot more strain on the arms.
Here’s are my thoughts:
Looking at the video I think you should still be doing the tap, tap option with one foot and then the other or use between the knees to help hold you. I talk about these options in the pole hold video so if you haven’t watched it thought please do. Pain on skin is normal, but pain anywhere else means a change needs to be made. All of the listed individual videos below the main player should be watched in full. Disregard this if you already have. 🙂
Scapula engagement shouldn’t affect the forearms much and I don’t see your shoulders coming high up to the ears so your scapula look good to me.
When I go to do my workout this morning I’ll take a photo of over gripping so you can see what I mean. I’ll post it here.
Have you even had pain in this area before?
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Hi Veena, sorry for the poor camera angle – next time I film I’m going to make sure I get more of the arms/wrists in view.
I have never had pain in this area before, and I think the overgripping sounds right. I have really long arms/limbs, and learning the pole hold move has been a challenge because I wasn’t sure about my hand/arm positioning, at times it feels like I’m wrapping my arms around the pole too much. Any time my feet leave the ground I’ve noticed that I tend to use my grip excessively, maybe it’s a fear thing?
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Ok I made this for you but then thought it might help others so I uploaded it to IG https://www.instagram.com/reel/C-27dlauX94/?igsh=dDhxdWk3cWFveXBn
instagram.com
1 likes, 1 comments - studioveena_com on August 19, 2024: "Are you dealing with finger, wrist or elbow pain when using a Pole Hold? Forget cupping the fingers, instead aim to find your comfortable, neutral position. This will vary for … Continue reading
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This is super helpful! I think I was doing a cup grip and wrapping my wrists around too much. I didn’t realize my fingers were supposed to be spread out either… I’m going to have to rest my arms a bit but I will try this when I’m ready and let you know. Thank you Veena!!
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Great! Yes please rest up! For now you could try the no pole program if you want to keep training. As long as it doesn’t bother your arms
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Are your wrists feeling better yet?
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Hi Veena,
Yes my wrists are feeling nearly pain-free now! I took a full week off from pole, and have been doing a lot of strengthening exercises for my forearms and rotator cuffs in the meantime.
However, I still feel like I must be doing something wrong with my pole holds, idk if its my grip or arm positioning but today was my first day back into practicing and I still don’t feel confident about it.
I uploaded a video that I recorded today of me practicing the pole holds: https://youtu.be/QebjhZS5Oqo
Would you be able to give me some more pointers?
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Everything is looking really good!! Keep in mind that for most people pole holds are going to take you about a month or longer to be able to hold yourself for more than a second. It doesn’t look like you’re doing anything wrong. It just takes time to build up strength. I never expect people to be able to do this right away or even within a week. Remember, it’s perfectly acceptable to grip with the knees as well until you become stronger.
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