Terrible elbow/supinator pain when I try to do pole hold

angelmugler1992 started this discussion · 8/18/2024

Has anyone experienced this before?

I had to take a few days off from the beginner 30 day challenge due to an intense pain in my forearms near my elbows. it is especially bad when I try to turn my palms up in a supinating motion. I took a few days off from pole work, and today I tried to resume day 13 and couldn't do a single pole hold without the searing pain returning. Is this a sign that I'm not engaging my shoulders enough? I have hypermobile joints, so I don't think lack of flexibility is what the issue is. Any advice?

11 replies

Veena · 8/19/2024
This is a situation where posting a video link of your attempts would be very helpful so I can check your form. It’s not normal.
angelmugler1992 · 8/19/2024
How would I upload a video to the site?
angelmugler1992 · 8/19/2024
Here's a video of the pole holds I was trying to do about a week ago, before the pain set in:

https://www.reddit.com/r/poledancing/comments/1evprsi/really_bad_forearm_pain_when_i_try_to_do_a_pole/
I don't think I could even try to film one today because the pain prevents me from doing even 1 second of a pole hold.
Veena · 8/19/2024
Unfortunately I can't see what your wrists and forearms are doing in the video. I wanted to see them because I suspect you're over or under gripping. That is pulling the hands and writs too far around the pole this creates a lot more strain on the arms.
Here's are my thoughts:
Looking at the video I think you should still be doing the tap, tap option with one foot and then the other or use between the knees to help hold you. I talk about these options in the pole hold video so if you haven't watched it thought please do. Pain on skin is normal, but pain anywhere else means a change needs to be made. All of the listed individual videos below the main player should be watched in full. Disregard this if you already have. :)
Scapula engagement shouldn't affect the forearms much and I don't see your shoulders coming high up to the ears so your scapula look good to me.
When I go to do my workout this morning I'll take a photo of over gripping so you can see what I mean. I'll post it here.
Have you even had pain in this area before?
angelmugler1992 · 8/19/2024
Hi Veena, sorry for the poor camera angle - next time I film I'm going to make sure I get more of the arms/wrists in view.

I have never had pain in this area before, and I think the overgripping sounds right. I have really long arms/limbs, and learning the pole hold move has been a challenge because I wasn't sure about my hand/arm positioning, at times it feels like I'm wrapping my arms around the pole too much. Any time my feet leave the ground I've noticed that I tend to use my grip excessively, maybe it's a fear thing?
Veena · 8/19/2024
Ok I made this for you but then thought it might help others so I uploaded it to IG https://www.instagram.com/reel/C-27dlauX94/?igsh=dDhxdWk3cWFveXBn
instagram.comStudioveena OFFICIAL on Instagram: "Are you dealing with finger, wrist or elbow pain when using a Pole Hold? Forget cupping the fingers, instead aim to find your comfortable, neutral position. This wi
angelmugler1992 · 8/19/2024
This is super helpful! I think I was doing a cup grip and wrapping my wrists around too much. I didn't realize my fingers were supposed to be spread out either... I'm going to have to rest my arms a bit but I will try this when I'm ready and let you know. Thank you Veena!!
Veena · 8/19/2024
Great! Yes please rest up! For now you could try the no pole program if you want to keep training. As long as it doesn’t bother your arms
Veena · 9/2/2024
Are your wrists feeling better yet?
angelmugler1992 · 9/3/2024
Hi Veena,
Yes my wrists are feeling nearly pain-free now! I took a full week off from pole, and have been doing a lot of strengthening exercises for my forearms and rotator cuffs in the meantime.
However, I still feel like I must be doing something wrong with my pole holds, idk if its my grip or arm positioning but today was my first day back into practicing and I still don't feel confident about it.

I uploaded a video that I recorded today of me practicing the pole holds: https://youtu.be/QebjhZS5Oqo

Would you be able to give me some more pointers?
youtu.bepole hold footage september 2024pole hold footage september 2024
Veena · 9/3/2024
Everything is looking really good!! Keep in mind that for most people pole holds are going to take you about a month or longer to be able to hold yourself for more than a second. It doesn’t look like you’re doing anything wrong. It just takes time to build up strength. I never expect people to be able to do this right away or even within a week. Remember, it’s perfectly acceptable to grip with the knees as well until you become stronger.