mgrita05485 started this discussion ·
Hello! I'd like to know how to prevent tendonitis on the arm and the wrist because I have some issues from pc use.. Tendons in my arm hurt when I pole dance, but not too much.. I still feel some pain after hours and each day gets better.. I started pole dancing and I don't want to stop..
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Good measures are to stretch the forearms before and after practice. I am guilty of forgetting the forearms and developed tendonitis. Don't over work split grip moves. If you start getting issues, rest, stretch, heat, foam roller/tennis ball the area. Those are all what I did when I got it and it went away eventually. I'm sure other people can chime in as well.
If you're taking the lessons you'll find a bunch of stretching, and strength work you can do to help prevent tendonitis issues. You'll find them under the Conditioning and Stretching sections. :)
Veena is correct- both stretching and conditioning is needed for preventing tendinitis! I am prone to it, and basically what you're looking at is that the muscles are either too weak, or not being used at all in whatever you are doing. This is why we get it from too much computer- without the right hand and elbow positioning, we put a lot of the movement and strain on our tendons. They're not meant for repetitive, or any kind of "load bearing" work, that's what our muscles are for! Every time I ask my doctor about how to prevent it, he/she said to do strengthening exercises to make sure the muscles are taking the weight of what I'm doing (in that, they are strong enough to do so and not shunting the weight to the tendon). If you're feeling really sore, and doing those motions hurt, you HAVE to take time away from them. Allowing the inflammation to go down and for the tendon to be repaired is crucial. After that, you work on strengthening. Veena has some awesome lessons on forearm and elbow conditioning, which should help (they're the same ones my boyfriend got from a physiotherapist for his wrists).
I have chronic tendonitis and wrist issues from many years of computer use and gardening. A couple of thoughts: 1) I can tell you that Veena's Conditioning and Stretching lessons are right in line with what I learned from my PT. 2) Wear wrist wraps! I can always tell when I have forgotten to use them! 3) Always, always stretch wrists and forearms after a workout. 4) All of AerialGypsy's tips. Especially rest when needed. 5) Repeat all of the above...
mgrita05485 ·
thank you all for your advices! :)
