Elbow & Shoulder Strain

poledanceromance started this discussion · 10/9/2009

I'm having continued connective pains particularly in the right elbow. My shoulders have been finicky too, and the only thing I can think of is that maybe I don't really have enough strength in my upper body right now to pole without starting to hang on those joints. I am 100% picky about positioning, I try to focus on keeping my joints in a stable position in every spin, but as soon as I let go, here's this pain again, even when my shoulders are as far down and back as they go and I'm the proper distance from the pole at the start of the move. I mean, I tried to do some pole pull ups last night and I still have noticeable connective aches in my right arm this morning. I'm really hoping I'm not too weak for this that I'm hurting myself. All I can do right now is spin, and if that's causing my arms connective pain I'm not sure how I'm supposed to practice.

6 replies

EVamp83 · 10/9/2009
For your shoulder the shoulder exercises that Veena posted (as a vid) on this site might help? They concentrate on strengthening the rotator cuff, which you use a lot when poling. I'm not sure about the elbow though Edit: found the shoulder exercise vid: http://www.studioveena.com/video/gallery/medium-2009-02-23
RoxyPink · 10/9/2009
What kind of sppins are you workig on? If you are doing anything with a split grip (like boomerang or carousel) that might be your problem! If you don't have the built up strength or flexibility in your forearm/elbow/wrist it can cause pain that could radiate through out your arm...I unfortunately know this from experience!!
poledanceromance · 10/9/2009
I did practice carousel some, and chair a lot trying to get a better attempt at a reverse grab. That would explain the elbow I think. I really angered that elbow, I'm taking my pole down tonight because I really should give it a few days, and...if it's up, I won't take a break 😂
LittleC · 10/10/2009
I have struggled with this too and I know it sucks - I can't stay off of the pole either! 😀 Try to be patient and let your muscles have some recovery time - they will get stronger, but it doesn't happen overnight! My elbows and forearms still bug me sometimes - someone suggested I put a tennis ball on the counter, and then press my forearm into it and roll it back and forth, up and down along the tendons. It does feel really good - I do that before and after I practice. The other good advice that I've been given is to be careful about locking your elbows in a split grip - if your elbows are hyperextended, you really put lot of strain on them if they're locked. I have to try to keep a tiny bend in it. And lots of ice in the meantime! Hang in there - they'll beef up before you know it. 🤓
Angel1201 · 10/10/2009
Hi Poledance Romance 🙂 It sounds like you have an injury that needs to heal. Maybe a grade 1 or 2 muscle strain (tear). YOu might want to see a chiro that does active release technique http://www.activerelease.com/what_patients.asp I injured my arm doing a twisted grip handspring cold. This was after a morning session of repeatedly doing it. My muscle was not only weak, but not warmed up. Bad idea!!! The pain set in after a day or two and was pretty severe for the first 2 weeks. Now, my forearm and elbow hurt esp. in the morning. I'm a month out and my chiro says it will take another month before it's fully healed as long as I don't put too much weight on it, ice it 2 times a day for 15 minutes each, and go in for treatments. You may need to build up strength, you may need to do fewer repetitions (maybe this is a repetitive strain injury), or maybe your technique is incorrect (doesn't sound like it). Did you do a bunch of reps in a row? Do you always warm up atleast 8-10 minutes before weight-bearing activity?? I don't take my girls off their feet on the pole until we warm up to atleast 2 songs. I'd let it rest. Heal time takes generally 6-8 weeks! 😬
Active ReleasePage not found - Active Release
poledanceromance · 10/10/2009
Thanks, all! Sounds like the smartest thing to do is rest it, which definitely means take the pole down. Think I could continue some very light strength training with free weights? like 5-10lb or less depending on what's comfy, just so I can keep it up without making it worse and keep a better eye on how that elbow wants to hyperextend.