StudioVeena.com Forums Discussions Sore wrists?

  • Sore wrists?

    Posted by Trish123 on March 1, 2010 at 8:40 pm

    Hi! I started pole last fall and love it. I’m lucky enough to have a studio in town and I take weekly classes there. My main fitness hobby, however, is weightlifting (free weights). The past couple of weeks my wrists have felt a little like they have some tendonitis. Has anyone else had this from pole?

    For weightlifting I’ve started using wrist straps and that helps a lot to keep the wrists straight. I work full time at a desk job and don’t have any wrist pain while typing. But the morning after pole class, yikes I can feel it.

    Just curious if anyone else has had this and what tips you have for managing it. Thanks!

    SissyBuns replied 14 years, 2 months ago 4 Members · 8 Replies
  • 8 Replies
  • Veena

    Administrator
    March 1, 2010 at 9:19 pm

    I have a whole series of new lessons I’ll be posting this month addressing this very problem. They’ll include helpful strength work to important stretches. Having a desk job (if you use computers) and pole dancing can really take a toll on the hands/wrist/forearms.

    ALWAYS stretch your forearms and hands after you dance and gently stretch them throughout the day as you work too. Oh and after you do your weightlifting too. https://www.studioveena.com/img/smilies/icon_rambo.gif

    Avoid split grips until your wrist/forearms feel better

    Try to massage the forearm area, better yet get a pro to work on them!

    REST, REST, REST maybe focus on flexibility or cardio for a while as you let your wrist take a break.

    Once your feeling better do some specific exercises for strengthening the hands/wrist/forearms and…keep stretching! https://www.studioveena.com/img/smilies/icon_flower.gif https://www.studioveena.com/img/smilies/icon_sunny.gif

    In strength training you can get good result without lifting too heavy, so keep that in mind. Lifting with control is more important then how much weight your using. Also try to pole dance on the same day that you do your weight training. If your lifting one day then poling the next that can be too much and lead to overuse. https://www.studioveena.com/img/smilies/icon_rambo.gif Hope that was helpful.

  • Mary Ellyn

    Member
    March 2, 2010 at 5:27 pm

    In addition to what Veena advised pay attention to the position of your wrist when you are poling.

    Your wrist should always be in neutral alignment – on the same side of the pole as your shoulder. Not wrapped or curled around the pole as this can cause tendon problems and carpal tunnel.

    Plus you don’t have as much strength in your hold when your wrist is curled that way.

  • SissyBuns

    Member
    March 2, 2010 at 7:23 pm

    In addition to what Veena advised pay attention to the position of your wrist when you are poling.

    Your wrist should always be in neutral alignment – on the same side of the pole as your shoulder. Not wrapped or curled around the pole as this can cause tendon problems and carpal tunnel.

    Plus you don’t have as much strength in your hold when your wrist is curled that way.

    That wrist alignment is important for weight lifting too, right?

    I lift too and sometimes when I don’t watch my wrists and make sure I keep them straight….they let me know, LOL.

  • Mary Ellyn

    Member
    March 2, 2010 at 7:45 pm

    Yes in most instances it is…but then there are wrist curls where the wrist is suppose to bend. I think Veena has a vid on this too.

  • SissyBuns

    Member
    March 2, 2010 at 8:06 pm

    True. I meant for like bicep curls and stuff though. Chest press. Things like that?

  • Mary Ellyn

    Member
    March 2, 2010 at 8:23 pm
  • Veena

    Administrator
    March 2, 2010 at 8:31 pm

    and sissy that goes for all strength work…rows, triceps press, shoulder raises you get the idea https://www.studioveena.com/img/smilies/icon_idea.gif so unless your specifically working on flexion and extension of the wrist/forearms always keep a neutral wrist.

  • SissyBuns

    Member
    March 2, 2010 at 8:42 pm

    and sissy that goes for all strength work…rows, triceps press, shoulder raises you get the idea https://www.studioveena.com/img/smilies/icon_idea.gif so unless your specifically working on flexion and extension of the wrist/forearms always keep a neutral wrist.

    Roger that! https://www.studioveena.com/img/smilies/icon_salut.gif

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