lazarenka started this discussion ·
Has anybody else experienced pain in their rotator cuffs from holding the pole? Especially my left one... I ice it all the time. I can't really do any pole work because I don't want to REALLY mess it up. Any advice??
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Veena ·
Explain pain? Soreness, ache or sharp, sudden? Have you been doing any shoulder conditioning?
It is also possible that it may be other tendons that attach through the shoulder. My bicep had tendinitis and I was told it was rotator cuff for a long time... so, be careful about that! We use our biceps a lot, so it's important to know which it is.
Nats01 ·
@Runemist34 - how did you deal with your Bicep tendinitis? Mine keeps coming back :\
@Nats01- I stopped using the bicep as much as possible! I refrained from house chores like vacuuming, and any sort of lifting with that arm. I declined doing certain jobs at work that required a lot of bicep lifting (heavy buckets and such, I didn't like having to tell them "no" but I couldn't live with the pain anymore). I stopped picking up my bag with that arm, too. I put ice on it when it hurt, and made sure to extend the arm as much as possible to lengthen the muscle. Now, as I am not in pain anymore, I am carefully reconditioning it during daily tasks, switching hands when I vacuum the house so that the right is not seeing too much action, and lifting things with either the left, or evenly with both if it's too heavy for one arm. I also completely stopped pole dancing for a while, because it was doing me harm with my bicep. I'm going to be slowly getting back to dancing, one day a week, and very carefully. ;)
It's definitely my rotator cuffs... I have my master's in exercise physiology, so I am familiar with pain/problems. I have been doing int/ext rotation with bands, and all the lateral raises, etc.. to prevent this.. because I can't afford a shoulder injury with my tennis career. I don't know what to do. I want to get back on the pole... but that might just put me out longer. UGH!! I HATE INJURIES!!
Veena ·
Spins and split grips are the worst for injured shoulders, forearms and wrists. Once you're feeling better the best thing to do is work on strength based pole that doesn't require extended arm hangs like some spins and full split grips.
Veena ·
Oh also I'm not a big fan of ice after the initial injury, heat works well to help with increasing circulation helping to heal the area. I save icing for swelling!
I pulled/tore/strained(?) my rotator cuff in September doing yoga and while I still poled on it, it would ache constantly (though I never felt any sharp pains while poling, it was very certain movements that hurt). I thought I was stuck with this pain forever, but recently I sprained my ankle and had to take 5 weeks off and that was what did it. I needed that time off. A significant amount of time, though. I tried 3 weeks for a hamstring pull and it wasn't enough for the rotator. Just my experience, ofc, but thought I'd weigh in.
Nats01 ·
Thx Runemist34 for your info. I've also switched to vacuuming on the left now and pole only once a week. But as Veena said, once I do the split grip or spins moves then I feel the irritation in the shoulder especially when I practice a combo. I ice initially after class and then apply heat after and during my shower. Feels more soothing. But tired of the re-occurences. So it comes down to rest and conditioning excerices. Thx
I also have had pain in The rotator cuff area, it's having a Chance at rest now.. The switching while vacuuming could be really helpful I notice I feel the pain when I vacuum also.I hope everyone gets there pains squared away, waiting had to be part punishment part prize, so we learn!
Veeners, here's my experience. That shoulder pain(whatever the cause) isn't going to go away unless you strengthen the little muscles. The strength gains are very small and very slow. It takes months and I know I got very frustrated, even with great medical care and physical therapy it seemed to take forever. I was lucky that I could still use the non-injured side somewhat for poling. Very carefully. Still building up strength and being careful; even though I feel like I'm 100% again I'm pretty sure I'm not there yet. So do I tell you that you need to go to the doctor and then get physical therapy and other treatment? That's what worked for me.
Nats01 ·
Hi polegramma. Yes I also went for physio and worked on strengthening small muscles and posture while not poling for 3 months. Then I gradually started poling again and 5 Months later it's back again. I have to mention though that I have not been consistent with my strengthening excerices and learning from you that it is long slow improvements, I realise that I have to be consistent and endure to feel results.
sexycat ·
mobility exercises are really important to do regulary. I like to do slow arm circles and I add a small 2kg or 3kg weight whilst doing these arm circles. The arm circles are like backstroke swimming but only 1 arm at a time with hips facing forward. I do them every morning and they strengthen my shoulders as well as lubricate the joint for freer movement. Check out intuflow by Scott Sonnon. He is brilliant.
Sexycat.. I'm going to start doing those, you are right! And the pendulum. I found out yesterday my bicep is the problem not the rotator cuff. Had my shoulder put back into place yesterday , what relief at the same time. I believe he said a tendon had rolled forward that attaches to my bicep. I could be all wrong on the terms but I was elated to be able to get it fixed and move on! Good luck to everyone fixing up and listening to our bodies these days!
