Chevelle90 started this discussion ·
hey guys! I've recently been practicing inverts and just overall basic stuff and realized my wrists become really tender. just wondering if thats normal and its just not me doing something wrong.
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luvlee ·
Idk how normal it is bit I get it too. I mentioned it to my doctor and he didn't seem to concerned and told me to wear wrist bands. I got the mighty grip ones from Bad Kitty.
I get wrist soreness as well. do you warm up your wrist before practicing? This helps me.
I get wrist soreness too, they will get stronger in time but as mentioned above, you should do wrist exercises before your work out. Also, don't overdo a work out as it could put you out of practice for a while. I'm going to get a wrist support this weekend, seems to be my left one that suffers the most!
amy ·
Do you have small hands? Are you on a 50mm and death gripping the pole? Do you keep your wrists straight or are you practicing a lot of split grip push pull spins?
Interesting that Amy mentioned the pole diameter. I have small hands and wrists... small enough where one-size bracelets are too big on me. I occasionally get a shooting pain in my left forearm, which is typically my bottom split grip hand. I have been shying away from doing any split grip as a result. I understand that the bottom hand is supposed to just push the body away from the pole, and that the top arm is supposed to take almost all of the weight during a split grip. But it hurts even during a partial split grip. It also gets aggravated during certain yoga postures... specifically chaturanga or arm balances. I also can't do a basic wrist sit on my 50mm pole. No matter how hard I try, I can't hold the weight of my body up on my forearm. My hand just slips off the pole because my fingers don't touch. However, I can do a wrist sit on a 45mm pole (I know because I've used a 45mm star stand alone during an event). I wonder if using a 50mm pole is contributing to my wrist issues. It's the only size I've ever trained on. I'm probably going to get a 45mm (or maybe even a 40?) as my next pole. I understand the idea of "toughing it out" on a larger size in order to build strength, but not if it will cause injury.
Saphyre ·
I have chronic wrist issues which makes poling a challenge. It is as important to stretch your forearms and wrists AFTER you pole, as it is to warm them up beforehand. Like Luvlee, I always wear wrist bands during practices. I also do strengthening exercises as often as I can. Sounds like you are still a beginner. It will take some time to strengthen them. If you have Veena's lessons, check out the wrist and forearm exercises. Also, listen to her tutorials carefully, as she usually talks about wrist position. Good luck!
My wrists get very angry when I use a 50mm. They flare up if I try certain moves. I've heard it can be an indicator that you need more strength in the wrist snd forearm. Stretch them daily. Warm them up before poling. If you can, use a pole where your fingers at least touch, to avoid the death grip.
amy ·
wrist soreness can absolutely be affected by pole diameter. All the muscles and tendons running through your wrist are the ones that connect to your fingers to make them squeeze. I wrote about it a bit here-- http://aerialamy.com/blog/2011/12/09/buying-a-pole-thickness/ When I teach workshops on 50mm poles, the next day I will ALWAYS have soreness in the wrists. I've always had sweaty hands and weak grip, and on a 50 I've got to really work to stay on teh pole!
Thanks Amy. Your blog post on the topic is great, I have seen it before but it's nice to read again now. I have existing issues like Saphyre, so I am extra cautious about pain in my wrists. I also have no aspirations to compete, so I'm happy to use whatever pole diameter makes my life easier. The 50 is nice and solid feeling and I enjoy twirling around it and doing simple tricks on it. It is a great pole for purely "dancing." But if I ever want to get more advanced, especially with split grips, I think I will need to bite the bullet and get a thinner pole.
