Mummyof3 started this discussion ·
Hi there, I'm coming to the end of Veena's intermediate lessons now and things have got much tougher and my progression is slower. I'm mostly working on caterpillar and butterfly these days, as well as free styling as much as possible. I'm finding I have forearm discomfort for a couple of days post practice these days. Is it normal? What can I do about it? Thanks in advance!
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Veena ·
It's really common but everyone's definition of pain is different. If you feel muscular soreness, weakness that's fine, but if you feel sharp pain, lots of aching, numbness, burning, twinges of pain things like that are signs of overuse or improper hand placement. So if it's just soreness that's normal but be sure you're taking care of your forearms to prevent problems. Things you can do: Always, always, stretch the forearms after you do split grip work Limit your split grip work to no more than once or twice a week (when your new to it) Work on the conditioning lessons for forearms one to 3 times a week to prepare for split grip work Massage or foam roll the forearms after Don't over do it, Limit your attempts using split grips to no more than 10 times per session.🌸
Mummyof3 ·
Thanks for that Veena. I have been trying every other day or so. No wonder I'm feeling it. You're right, it's muscular and weakness sore, not anything worrying. I will use the foam roller more and cut back on practicing. I really do find my aches and pains are increased just before my period. I see a physio for my hips/pelvis and I mentioned it to him, and he agrees it could be hormonal. I wonder if next week my arms, along with my pelvis won't be so sore?
Veena ·
My whole body is more sensitive when it's close to my period. You'll find that pole sits might hurt more too during "that" time. 😈
I got something similar in the beginning of doing split grips. I had it where my forearms ached soooooo bad. It helped to ice and heat them and foam roll the heck out them. I've developed popeye forarms, so foam rolling really is amazing. i get the same exact ache when I bike to much, since my body isn't used to it, and laying under a heated blanket helped me a ton!
Lucy55 ·
AerialGypsy- What was the increments you used ice/heat? How often and what not. Thanks for the help!
Mummyof3 ·
Ahh yes, heat would help. Didn't think about that! That and ibuprofen! Actually I have found rest to be very beneficial, although I really want to crack that damn butterfly. Also I have decided to really try and loose those last 2kg to get back to pre baby weight. I think that will help too.
I've been having some forearm discomfort as well, but it feels differently than what everyone else has described. I started pole about a year ago and did not have any arm muscles before this. When I try to do a split grip (from the day I started and still now) I get sharp pain in my forearms and it feels like my forearm is going to break in half when it's the bottom arm supporting me. When I first started I used to get forearm splints (like shin splints except in my forearm) but I haven't gotten that in awhile. Any suggestions on how to strengthen my forearms? I'm ready to go further into the advanced stuff but I know this is holding me back.
I get the same shooting pain when I over do it. As bad as it sucked i laid off any split grip tricks and tried to avoid using my left arm for 2 weeks and I did split grip Saturday and it was much better. I think I just put to much stress on it before it was strong enough and I wasn't pulling enough with my top hand.
Just a note, your bottom arm should not be holding a lot of weight. Pull down with that top arm.
Veena ·
Phillypolegirl. I have many exercises included in the lessons to help strengthen and stretch the forearms and hands. I would start with the Hand strength exercise it's the first in the series of lessons for forearms. https://www.studioveena.com/lessons/view/b9b362ac-b880-11df-856f-001b214581be
