Sore wrist

Kate O started this discussion · 2/15/2013

So I finally got my own pole and (with assistance!) managed to get it up and take it down without damaging myself, the pole, the ceiling or other people. Hurray! 🥂 Naturally it's exciting and I've been wanting to play on it a lot, so yesterday me and a couple of friends were doing spins and stuff for about 3 hours in total, and afterwards my right wrist (I'm right-handed) was a little bit sore. Now (about 24 hours later) it still hurts, a little more than it did yesterday. It hurts with pressure/weight (like pushing a door open, picking up bags etc) or when I turn my wrist or move my hand in a certain way, and sometimes it cracks a little bit, although thinking back I think it used to crack occasionally when I turned it anyway. I'm staying off the pole until it feels better, but does anyone have any tips to help it heal faster? I haven't put anything on it, I've just been trying to take it easy and do any pushing/pulling/carrying bags with my left hand today 🙂

6 replies

Whitney Love · 2/15/2013
That exact injury happened to me in December and I'm still healing from it. Thursday I finally went to get it checked and was told it could be a Triangular Fibrocartilage Complex Tear. I have hyper moblie wrist, therefore I have to really be careful on the pole. Keep it stablized; buy a wrist brace and STAY OFF THE POLE!!! That last part is easier said than done, but believe me you will only delay the healing process. I will probably need PT, because my wrist is so weak right now. Still go to your primary care provider and get it checked, to make sure it's nothing big.
Veena · 2/15/2013
Ouch! It's probably fine just sore from over doing it. But if it doesn't improve soon see a doctor. It's important to remember that spins are very hard on the wrist, elbows and shoulders, and most spins are not appropriate for new dancers. I'm not sure if your taking lessons here or elsewhere but I would suggest working on moves that build strength first, then move on to spins. Rest and stay away from spins until it's healed Sending healing vibes. 🌸
Kate O · 2/15/2013
Thank you for your replies! I've done a couple of stretches/exercises for it, as advised by my boyfriend's friend who does physio, and it feels a little better which is good. I have been taking lessons since about March, but not consistently as I have them at uni so I didn't have them over the holidays, including summer when I didn't pole for 3 months. I'm pretty confident with a lot of spins and combos already and I've never had wrist pain from them until yesterday, which is making me think that it's just because I'm not used to being on the pole for such a long time continuously - 3 hours of poling when I'm used to a 50-minute class is quite a big change! I can do a one-handed front hook, and I did that quite a lot throughout the session as I was teaching it to some friends so I demonstrated it quite a few times which probably strained the area somewhat, as I guess supporting your body weight with one arm can take its toll. Yours sounds like it gave you real trouble Hefmod, hopefully mine won't be that bad as I've never had arm or wrist troubles before. I don't have a class until next week at the earliest, and if I'm still in pain even a little then I might skip it as I don't want to slow down the healing process :)
villainvixen · 2/16/2013
Common pole injury. Don't like it either. Mine first got sore on Jan. 5th. i remember the day exactly because I took a class that day. It was a little sore after the class, which is normal. But then the next day felt like something repeatedly hit my wrist with bricks. Still hurts occasionally. But thats because I'm stubborn and continue to pole practice and do push ups. So me bad. Don't do that. I mainly just do ice packs. I hope you feel better soon :)
Whitney Love · 2/17/2013
Yeah, it's been about two months since my injury and it was pretty bad. I it was hard for me to drive my stick, type, open heavy doors....it was pretty bad, but I knew it wasn't broken. However, the other night was the first time I was able to pole for 30 mins.....nothing big of course. I never had issues with my flexible wrist until I started pole dancing, however for now on I may need to wrap my wrist. The only advice is to stay off the pole, don't push it. Good luck!
Kate O · 2/18/2013
I'm glad it seems to be getting better for you :) mine was a bit of a pain all weekend but is feeling quite a bit better today, it's still clicking when I rotate it (eww) but the pain is quite a lot better so hopefully I will be able to get back on the pole soon enough :)