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very sore forearm – not muscular – help :(
Hi again ladies…
So ive been poling for almost a month now and im loving it. The past 5ish days though my right forearm bone itself (def not muscle) has been really sore, more so when i pole. Its my prominent arm & im mega sad its sore 🙁
Is this common/will the pain subside?
Thanks in advance for any help/advice 🙂
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21 Replies
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Ouchies! I've had the same thing where it hurt right along the ulna (the bone that is on the little finger side, not the thumb side). It hurt mostly when I released my grip from things like the cradle and boomerang, basically anything where my weight was supported on my hand with my fingers pointed down. With me, even though the pain was along the bone, the problem was actually the muscle underneath, and the pain was just referred to the bone.
Is that similar to what's happening for you? If not, from what I've read forearm pain and injuries are some of the most common for poledancers. You're supporting your weight with your arms, and gripping onto the pole tightly, so it's something your arms aren't used to doing in everyday life. It's very easy to strain the muscles by suddenly demanding more form them than they're used to.
What worked for me was going to the physio to get it checked out and release the muscle a little, avoiding split grip tricks for awhile, and going back to basics with the cradle and completely relearning it. It turns out I was taught some bad technique at a pole studio, but Veena's lesson fixed it right up.
So yeah, get it checked out by a doctor/physio/shaman/whoever, because I have absolutely no qualification to give you any help beyond general waffling, and just go easy on your arms while they get used to the pole. 🙂
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I had the same thing happen my first few months into poling. it is actualy muscle pain transfered to the bone, and the cause is split grip. mine was anyway. the muscles and tendons from elbow to wrist aren’tmeant to sport your weight, and we typically don’t think to strengthen forearm muscles before you start using a split or twisted grip. ice rest and compression will help stop the pain, but you should watch veenas lessons on strengthening and stretching the forearm and wrist. I use a stress ball for finger strength, and small weights for the wrist and forearm.. also, during split grip, instead of closing the hand thats low on the pole, point your index finger down along the pole. for some reason that really helps. my arms wd literally be on fire when I left pole class until I watched the lessons and adjusted my grip. I hope this helps you!
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Thanks for the tips!
My forearms are just killing me, especially my left.
I'm not surprised that it could have something to do with a studio giving bad technique… I never have problems with Veena's versions of things, just my in person instructor who's obsessed with closed fingers on a pole (no index extension) and she uses split grip for everything (even things that shouldn't.. https://www.studioveena.com/img/smilies/icon_e_sad.gif).
I found allot of relief with massage therapy loosening up that tight tiny muscle… but don't get a massage on a day you intend to pole. Doesn't matter how much you wash your hands you can't get the oil off.
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Hey Ladies!
Ive had the same problem. Where it feels like bone pain in the same location – I thought I had a stress fracture or something – but yes, its from too many split grips and repetivite use without stretching.Its quite common I find especially when working on a lok of split grips.
Everyone is right, physio and massage and stretching properly after really help, even home self massage.
Good Luck!
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Very deep muscle aches can certainly FEEL like 'the bone'. I've had a few, and just KNEW I was gonna die, have to have surgery, or be in a wheel chair for life.. (back..lol.. that was a good one… I thought it was breaking every time I had to lower to the toilet.)
Hope you get to feelin better.. massage, massage, massage! 🙂
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OH.. and on "OIL" for massage.. the very best and most absorbent is Jojoba. I used to use it exclusively on all my clients, and would carry along my own when it was My turn! 😉
I just hated feelin like I was gonna slide outta my shoes and break my butt after a massage. You can always take your own jojoba, too!
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I feel like there is no way to avoid the initial forearm pain, even if you don’t do it too often and use the correct technique. I have the tiniest forearms and wrists ever.
However, I no longer experience forearm pain from the cradle spin and thigh rest…it will probably come back once I start trying the advanced split grip moves, but I have to say that the pain will prob go away once you build strength and don’t overdo the split grip.
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I get this now when I attempt the superman and the butterfly. I feel the pain right after I let go! Booooo! I guess I need to go back and strengthen my darn forearms more…
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I had this pain a whole ago. A physical therapist actually had me strengthening my shoulder. He said my forearm was hurting since my shoulder was taking enough weight. Plus, engage shoulders when you split grip.
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This is a continuing issue for me. Stupid forearms and wrists! Why can't they just cooperate? I am working on strengthening everything from shoulder to hand. Pain in the !@#$% buttox…
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Me too. 🙁
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Me too. 🙁
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I know this is an old post, but I wanted to post a vid I did for aerial amy about this…is this what your problem is??
http://www.youtube.com/watch?v=Q__-L4IBph4
Summer
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Great info! tnx!
it's exactly the issue that i have when i try v legs or an aerial body ripple, or simply try to hold my bodyweight with my two hands..
I don't have it when doing it inverted like a butterfly, because then i always use the gungrip (tnx to veena!)I'll try if i can lift my self up with the hand position from your video!
Three teachers couldn't give a helpfull advise, i'm so glad with this site https://www.studioveena.com/img/smilies/icon_cheers.gif
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I had that pain last night after pole class!!
We started doing planks, laybacks and V legs again & my poor little wrist/forearm freaked out. Its been 2 weeks since I've done any pole so my body was already pre-pissed off. Isn't it the worst pain ever? Luckily its my left so I didn't have to use it much after. When i got home i iced the crap out of it and now its not to bad. Throbs when i put pressure on it but not nearly as bad as it was in class.Thanks for the video Dirty Girl!
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I know this is an older discussion but I've had issues with my wrists, forearms, and sometimes near my elbows and fingers for several years when over using like typing or those pole moves that really work those areas
I cannot type on days I plan to pole. My grip becomes so weak. I wonder if I am doing illreversable harm and weakening. I do kickboxing (muay thai) too, you'd think from gloves, bag work, and holding pads for others that these parts would be strong already.
Anyone know about that?
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This helped out so much. I was about to post this same question. I woke up this morning with pain in my wrist. I've had this since January after a class and it hasn't quite gone away, just lessened.
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I've been blessed in that I don't get the forearm pain from split grip stuff (in the very beginning I did, but it went away fast for me), but the description of this pain rings a bell…
I have an XPole and have an issue with the adjuster rod cover getting stuck when it's screwed on. It happened last summer and I finally got it loose, but it just happened again recently (UGH) and I haven't gotten it to unscrew yet so I can clean & lube it.
Naturally, I've tried to twist the two pieces in opposite directions, gripping it verrrrry tight and twisting as hard as I could. The moment I released, OW! Deep pain all up my forearm. I did this a few times before I learned my lesson – when the damn thing doesn't move and I release my grip to try again, I must release that grip slowly, not just take my hand off. Unsqueeze the fingers while maintaining a hold of the pole, and THEN let go. Minimal pain doing it this way.
I only share because this might help for people who are trying split grip things, or superman and plank, to try to release the grip in two stages (when it's safe to do so, obviously) to prevent pain. (I'm not a doctor or physical trainer or anything so this is just a guess.)
Poleluver – are you sure it's not carpal tunnel syndrome, since you say typing aggravates it? I have a coworker with pretty bad nerve damage in her spine and arms/hands who can barely sign her name because of pain.
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It can feel like your bone is hurting, and it could be your tendon attaching to the bone. The muscles in your forearms go very thin from where they attach and get fatter the further from the connection point. ( The belly of the muscle we call it) Massage this part as it helps to release the tight muscle that is pulling on the tendon that is attached to the bone.
This use to happen to me when I started, and I would massage my forearms by taking my thumb and doing small circles on the belly of muscles while driving home. You will find the pain diminish, they are tight and over worked, and the muscles are pulling on the tendons..
But Proper wrist and hand placement is crucial and wrapping your fingers around the pole in a split grip with the bottom hand is problematic,
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Poleluver it sounds like you have repetitive strain injury, I have similar issues from computer use and yes you should get it checked out and then work with a physical therapist. The longer you wait the worse it will get and the harder it will be for your muscles to recover. It can also lead to very bad tendonitis. See if you can get a physical or occupational therapy prescription.
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Im gonna look into it.
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