The nature of pole dancing is taxing on your wrists, which normally results in sustained wrist pain. Fortunately, there are several safety measures you can implement to avoid wrist injuries and pain. Below you’ll find four of the most effective measures.
Perform a Proper Warm Up
The first thing to always do prior to a pole dance session is to perform a thorough warm-up. While this warm-up should include all of your joints, your wrists need careful attention.
It’s a good idea to start with some light cardio to accelerate your heartbeat. Then you can warm up your wrists as follows:
- Twist the wrists in opposite directions
- Shake your hands
- Tense and un-tense your fingers
- Bend your wrists back and forth
Don’t skip any of these steps. You want to warm up your wrists properly to avoid unnecessary strain and reduce your chances of injury.
Enhance Your Wrist and Arm Muscles
One of the lasting ways to guard your wrists against injury is by ensuring your wrist muscles are stronger and more flexible. Wrist curls have proven effective in achieving that.
Wrist curl exercises will not only strengthen the muscles in your wrist area but those of your hands and arms as well. Consequently, they’ll have enough stability to stand strenuous tasks without damage.
Don’t Push Yourself Too Much
There’s this common misconception that your muscles will grow faster when you overexert them. The truth is that methodology does more harm than good to your muscles. It’s important to take a break from your training session whenever you start experiencing mild strain.
Otherwise, those small strains will compound over time and grow into more grievous problems that could be suicidal to your athletic career. By taking a break, you’re giving your muscles time to recover. If you’re nursing a damaged wrist already consider reducing the range of motion you perform with your wrists. You may also want to look up “how long does a sprained wrist take to heal?” – so that you can plan out when to get back into training again. If pain continues to flare up during weight-bearing moves after several weeks of rest, scheduling a formal orthopaedic wrist assessment in Singapore can help rule out underlying carpal ligament instabilities.
Wearing splints is another effective way to control your wrist rotation and movements. It’s also advisable to avoid exercises that may increase muscle compression.
Invest in a Wrist wrap
If you generally have weak wrists, performing exercises geared toward strengthening your wrist and arm muscles will be of great help in averting wrist injuries and pain. However, if your wrist pain is normally a result of the intense wrist movements that are typical of pole dancing, you should consider investing in a high-quality wrist wrap.
A good wrist wrap will provide proper wrist support, comfort, and enhanced wrist flexibility. This allows you to train longer and harder without worrying about having to nurse sore and painful wrists after your session.
In Conclusion
As a pole dancer, it is imperative that you protect your wrists from injuriescommon in this sport. When you are pole dancing, your wrists are normally under intense stress and hence prone to soreness. You can minimise this risk of soreness by warming up before sessions, strengthening your wrist and arm muscles, and investing in a high-quality wrist wrap.
