Forearm pain

Allgold78 started this discussion · 6/26/2014

Can anyone give me any advice on how to get round this unbelievably annoying problem please? I feel like I have extremely weak forearms. Doing anything that involves any kind of weight bearing (for example the shooting star) is fine while I'm doing it but then the second I release it sends unbelievable pain through my forearms. It feels like a shooting pain up the outside of the arm, and the only way I can describe this is that it feels like it's shooting up through the bone. Happens to both arms. This then aggravates my elbows, and it even caused me to strain my shoulder. I've rested my shoulder completely for well over a month and done nothing at all on that side, and thought I'd get back into poling on that side really slowly, so I tried to do just a few spins on that side to start with, and after a little practice yesterday I have the forearm and elbow pain back. There wasn't even anything weight bearing going on in this session. I suspect it's tennis elbow (or some form of tendonitis) but how can I get past this so that I can get back to poling properly again? There's so much that I want to do and move on to but most of it involves me needing to take some weight. Anyone else been through this?

16 replies

MeganJoan · 6/26/2014
I've had a similar problem, but not quite as badly. Do you know what shin splints are? If not Google it. I had a similar phenomenon in my forearm and I think it's a fairly common thing. Our arms simply aren't used to bearing weight on that angle. Furthermore, if you overdo it then 6-8 weeks to heal isn't unheard of. A month isn't long enough, and you're probably not easing back in as gently as you think. As with all injuries the best thing to do is see a doctor/physio and get their advice. I am neither of those things. I will tell you though that what worked for me (for both shins and forearms) and what I've learnt from a lot of reading and physio visits is giving yourself *ample* time to heal (I'm talking two months here not doing any of those holds that cause you pain) and then easing in slowly. By slowly I mean easing into a static hold and holding only for a couple of seconds. Don't put your full weight through if you can help it. Do this once or twice for maybe a second. That's it! Do it again in 2-3 days and build up SLOWLY. It took me months to be able to do a split grip hold without pain in my firearms. Don't ever do anything until it hurts. You should always aim to stop well before pain. Actual is never, ever okay. Everyone's body is different, so don't think you should be able to do the same as everyone else straight away. If this is an ongoing issue then you should definitely see a physio though.
chemgoddess1 · 6/26/2014
Check the alignment when gripping and try to use trigger finger as much as possible, and buy a powerball. There are other forearm exercises but the powerball is the best I have found. It sounds like you have aggravated the ulnar muscles and they will take 6-8 weeks to heal. Each time you do a split grip you will reaggravate it. There are lots of threads here that talk about forearm issues.....try running a search for additional help. I would link but I am on my phone.
Veena · 6/26/2014
What they all said. Also try to remember to always stretch your forearms and hands after poling and work on strengthening them 3 times a week too. If you have the lessons you'll find both stretches and conditioning work for the hands and forearms.
MeganJoan · 6/26/2014
Now that I think of it I also worked on hand grip strength while sitting in classes, etc. and since that is working on forearms it probably helped a great deal of it. Had never heard of Powerball before and omg I want one!
WebJunk · 6/26/2014
I have a Rollerball which I think is the same thing. Don't remember where I got it from. Don't use it anymore. First person to send me a mailing address can have it.
WebJunk · 6/26/2014
littlemy707342 already asked for it. Thanks for playing.
AllysonKendal · 6/27/2014
Also try googling Farmers Walk. It's basically walking slowly carrying weights by your side... But apparently it's a great grip and forearm workout. My husband does them and it's on my to-do list for sure.
Allgold78 · 6/27/2014
Ahhhh MeganJoan I hadn't even thought of shin splints! It's a very similar pain so yes maybe that's it!!! My physio said that all over body conditioning will help but I think that it needs to be more specific conditioning too and I like the thought of the hold for a second or two and then gradually increasing it. Thanks for all of those suggestions guys, it's so helpful, especially to know that you've been through it and built up the strength where the pain is no longer there too. I was dreading that this would be a permanent thing that I would just have to work around.
Tigerschic041721 · 6/27/2014
Yes I have this exact same problem and never thought before to explain it similar to a shin splint but it really is (x2)! From what I've researched it does seem like it will always be an issue that even when given rest will flare up again :( however I have not tried the powerball but have really been wanting one since this issue is definitely hindering my pole progress in general. Pretty much every move that's being taught lately is with split grip which is so frustrating! Only once so far has an alternative been given...other than that it is "required" which I don't think is right. I've tried searching the threads for some more specific "do this move this way instead" without so much luck but I have come to the conclusion that no, split grip is not always required and an alternative should be offered to avoid INJURY. That is the biggest thing that I don't see instructors understanding (surprisingly)...I'm sure we could get through the pain and yes even we know we can hold that pose but at what cost? I think I will start another thread (since it looks like I'm not the only one with this pain) to get more specific like "I do this move with split grip but I can also use a whatever grip..."
Allgold78 · 6/27/2014
Yes you are totally getting how I feel. My split grip hurts even if I haven't done anything for months and months. I have to say I do have the best instructor ever who will always find an alternative move for me if she's teaching something that requires it but at the end of the day I WANT to be able to do those things. How will I ever do any of the upside down stuff if I can't get through it. I'd definitely be interested to follow the other post and see what comes up. I'll also ask Annie (instructor) if she can suggest any alternative grip or anything when I go in next week.
Tigerschic041721 · 6/27/2014
This should be the other thread https://www.studioveena.com/forums/view/Split_grip_alternative_20140627101743 started for grip/trick alternatives if you are interested to follow or contribute :)
Allgold78 · 6/27/2014
Been doing some reading and this all rings so true. I used to do weight lifting and the guy in this forum explains what I get perfectly: http://training.fitness.com/weight-training/forearm-splints-3215.html And reading this I'm pleased to find it's an actual real thing! http://www.sportsinjuryclinic.net/sport-injuries/elbow-pain/forearm-splints Thanks for shedding some light on this for me. It's actually a massive step forward to fixing it xx
Sportsinjuryclinic.netForearm SplintsForearm Splints is similar to shin splints in the lower leg, although far less common. We look at the symptoms and explain treatment.
MeganJoan · 6/27/2014
I built up my forearm strength before I took a a 6 month break from pole and I haven't gotten pain again after the break, so it doesnt necessarily come back really quickly. That said it hasn't completely disappeared for me, either. It just takes a lot longer for pain to begin and doesn't really hinder my training anymore. I expect it to keep improving with time as long as I ensure never to push myself too far :)
Tigerschic041721 · 7/1/2014
Some things you might want to look into for consideration...voodoo band (or other compression bands) for therapy. YouTube has videos to demonstrate different body part uses also the reviews make it sound like a miracle. Strength wraps (often used in crossfit) to stabilize during pole practice. I do have these and can say they help but do not prevent 100%. And "wrist roller" for forearm training (looks like these could be available in a gym or can make your own pretty easily or there's also the techy "sidewinder" which is about $100 but offers more range of motion/additional exercises if you think it's worth the investment.) Webb Junk has sent me the roller ball (yay) similar to powerball so I will also let you know how that goes!
Tigerschic041721 · 7/18/2014
I just wanted to give an update and review on the roller ball and sidewinder for those who may be interested...in short I do recommend and think both of these products will be effective to strengthen the wrists/forearms/grip. The rollerball from what I can tell is essentially the same as the powerball. This video http://youtu.be/btW0BrglwQk goes through it pretty well showing different techniques you can use at about the 7:50 mark (powerball is shown but I did his with rollerball). It took me a while to get the hang of it (at first thought I just wasn't going to get it) but now I can keep it going enough to really feel the burn in my forearm and wrist (also the "game" is to make the buzzing sound once it's going fast enough so that was a fun accomplishment). Since it fits in your hand it's really easy to take to work or use if you're riding in the car. One thing I think that helped me is not rolling the string up too tight...leaving a little more room to pull made it start faster. The sidewinder is also great but pricey and though not super bulky, I wouldn't take it in the car or anything. This one doesn't take any getting use to, as the technique is no fail so anyone will feel the burn right away. It has a smooth material on the grips so you don't tear up your hands like you might using a gym or homemade version. There are several workout variations you can use to target different areas and it's unlikely you'll outgrow this in strength since the resistance is adjustable (I'm on the lowest setting and really feel it). One thing I do notice with this that I haven't with the rollerball is the tendency of my tendons to move out of place (like tendonitis) which could be because the resistance on the lowest setting is still pretty strong. Hopefully this part will go away as I get stronger. I already feel a difference from using these and hope this will help me prevent any future pain by strengthening these areas. Though I'm sure either one will work fine I will continue using both.
Veena · 7/18/2014
Thank you for updating everyone! 😄