Wrist pain

Kamilla-Denmark started this discussion · 8/2/2009

Hey ladies... I've been practicing the pole sit - but I had to stop, because my wrists started to hurt.. After trying a few days later it wasn't only my wrists that hurt, but also my lover arms started to hurt.. The pain in my wrists feels like almost as if my hand and my lover arm were ripped apart.. I am blaming my weight, since Im a little overweight acording to my doctor. So I wanted to know, have any of you experienced wrist pains while trying to do moves that recuired you to pull your self up on to the pole? Can it be put in the same category as the muscle pains you get in your arms when you first start to pole?? ( meaning will it go away once I get used to it) Because I belive everyone had those pains 😂 - but what about wrist pains? Maybe my wrists just isn't strong enought to support me pulling my weight up on to the pole.. any ideas ladies??

9 replies

PoleDanceABCs · 8/2/2009
There are girls bigger than you pole dancing so don't worry about that....... If your wrists hurt during the pole sit you might be doing it wrong. I tried it once or twice and I'm waiting until I'm stronger because it is not as easy as it looks. I have a feeling that it an intermediate move. You are supposed to sit on the fleshy "triangle" part past your index and thumb finger and right before the wrist. And when you sit you aren't actually sitting like in a chair but your hips have to be totally rotated towards the pole like in the "Layback". My wrists hurt at first too... outside and inside. Outside because my skin was rubbing on the pole and it burned. Inside because I wasn't used to working my hands and arms. Before pole dancing I had trouble doing push-ups and I thought it was because I had bad wrists (like brittle bones or something). Now that I have pole danced I can do push-ups and I realized my wrists were weak not bad.
SissyBuns · 8/2/2009
Maybe you should try some wrist and forearm strengthening. I'm still working on the wrist sit. I shelved it for awhile until I got stronger because I couldn't hold it for long because I wasn't strong enough yet. You actually just reminded me to try it again, lol.
kasanya · 8/2/2009
Kamilla, are you talking about the basic pole sit (which looks similar to sitting on a chair with one leg crossed) or the wrist sit (where you put one hand under your bum, lean backwards, and raise your legs up in a V shape)? I have only once experienced intense pain in my arms after attempting a new dance move--it was the move called the Boomerang Hold on wikipole.org. The next day I woke up with pain radiating from my hands all the way up to my shoulders and it took days to subside. Turns out I actually injured my right rotator cuff doing it, and that has been healing for months now. Injuries suck! Pain... real honest to goodness muscle / joint pain... is the body's way of telling you it's not ready to do something yet. You might be able to get away with trying a move that causes pain a couple times, but you will end up injuring yourself quickly if you try to push through it. And, let me reiterate, injuries suck!Muscle soreness on the otherhand, even intense can barely move type muscle soreness, means you've pushed your body and given it a good workout. Give it a day or two of rest and you'll be stronger for it the next time you workout. It's really important to learn how to distinguish between pain and soreness. If something is causing you pain, then you're probably not strong enough yet to be attempting that move and you should consider leaving it until you've built up more strength. (Incidentally, I hear practicing the basic spins on spinny mode is a fabulous way to build up wrist / forearm strength). There may also be a problem with your technique if a move is causing you pain. Taking lessons in person is a good way to get confirmation on technique, but if that's not an option, posting vids here and asking for feedback is a good secondary option. Most importantly, REMEMBER TO TAKE REST DAYS! I know how hard it is to resist the siren call of your shiny new pole, but it's the days _off_ that are most important when you're starting out. That's when your muscles get a chance to rebuild themselves after your workouts. Rebuilding is when the muscles grow stronger! Wow, that turned into a big post. I hope it helps!
Kamilla-Denmark · 8/2/2009
Hello again... Thanks so much for your answers ladies.. I don't think I made my self clear, 🙂 - Im talking about the basic pole sit - not the wrist sit 😕 - The pain is not in any muscles - its in the joint linking hand and arm together... And it comes whenever Ive been pulling my weight up on to the pole 🙂 - But I think you are right .. Its probably my body's way of telling me that its not strong enough yet.. Maybe I should do some more strength training before I try again, because I do not wanna get injured.. I've tried that before, and it is NOt fun - I agree ... 😳
Veena · 8/2/2009
Oh my, if its pain, and it sounds like it is, I would really work on strengthening the hand, wrist and forearms. If the Strength training hurts (like you have the same pain) go to the DR right away!! Do not work on spins right now or pulling you body weight with them. Work on strengthening them first, and you can do some transitions and floor work for now. One last thing, have you tried wrapping your wrists when you pole? I had to do that for a bit after I had my baby, because my wrist were weak. I do have this wrist forearm exercise https://www.studioveena.com/video/gallery/Wrist-exercises I have some more I can show you if you would like. We could set up a time and meet in the chat room so I could show them too you. 😀
Kamilla-Denmark · 8/2/2009
Heey Venna .. Thanks so much for the link. - Im actually already doing the exercises you're demonstrating it the video - I found it on you tube a while ago 🙂 - But yes I would love to get some more exercises, Im willing to try anything .. (did I mention that the pain lasts for a little while, like a few hours, after I've done a move, and then it goes aways ) The timedifference is going to make it really hard to find a time we're both avaliable.. - do you have time now?
Veena · 8/2/2009
Yes I could be in chat now....its 3:35 my time I'll just go into chat and see if you show. 😀
Veena · 8/2/2009
Kamilla....One thing I forgot to mention in chat was to perform the exercises 3 times a week. 😀
Kamilla-Denmark · 8/2/2009
Okay, 3 times a week I will remember that.. It fits in with my usual workout so thats perfect.. - and thanks so much again 😀