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Do you feel an annoying twinge in your elbow when gripping the pole, opening a jar, or even picking up the kettle? If so, you might be dealing with a common yet frustrating condition known as tennis elbow. But don’t worry, we’ve got you covered!
Yup, despite the name, you don’t have to be the next Wimbledon champ to suffer from tennis elbow. Officially known as lateral epicondylitis or lateral epicondylalgia, it’s a condition caused by overworking the common extensor tendon in your forearm. In plain English, it’s the result of repetitive strain from activities like gripping, wrist extension (bending the wrist backwards), and forearm supination (turning palm upwards). Despite it’s medical name suggesting, it isn’t an inflammatory condition (so NSAIDs have limited use) but is caused by insufficient repair of the tendon.
Pole dancing isn’t just about looking fabulous—it demands serious grip strength and wrist stability, especially with that tricky split grip. When you overdo it—whether from poor technique, improper equipment, or suddenly ramping up your training—your elbow might start to protest. The repetitive stress can cause microtrauma to the tendons in your elbow, leading to that dreaded pain and weakness. In other words, your elbow is waving a little white flag, begging for some TLC.
So, how do you know if your elbow pain is due to tennis elbow? Here are the telltale signs:
Tennis elbow is the most common cause of elbow pain and it isn’t picky—it affects both genders equally, with a higher preference for those aged 30 to 50. It’s also more common in your dominant arm. If you’re a pole dancer who’s ramped up training, tried new grips, or just spent a bit too long perfecting that one move, your risk might be higher. And if your muggle job involves a lot of repetitive wrist movements, using heavy tools, or lifting heavy loads, you’re even more at risk.
Other factors like lifestyle habits (smoking and alcohol), being overweight, or even genetic predispositions can all increase your chances. Believe it or not, stress and anxiety can also make your elbow act up. And here’s a shocker—weak shoulders can cause elbow pain too!
If your shoulder muscles are weak or fatigued, your body compensates by dumping extra work on your elbow. This puts extra strain on your elbow tendons, which can lead to nasty conditions like tennis elbow. The solution? Strong, stable shoulders to keep your elbows out of trouble.
The good news? You can do plenty to avoid tennis elbow. Here’s how:
Already dealing with tennis elbow? Don’t panic—recovery is possible with a bit of patience and care:
Physiotherapy is like your secret weapon against tennis elbow. Focus on strengthening your rotator cuff, scapula, shoulders, and even your core with exercises such as push up plus, YTWs and those not so sexy banded exercises. And don’t forget grip-strengthening exercises—wring that towel, squeeze that gripper, wrist extensions and pronation-supinations. Start with isometric exercises (no movement at the joint), and gradually progress to eccentric strengthening (the lowering portion) to really work those tendons.
As you recover, ease back into pole training gradually, make sure you’re not jumping back to where you left off. Start slow, listen to your body, and as your symptoms settle and your strength returns, gradually reintroduce more challenging movements. Don’t forget to reassess your technique to avoid another flare-up.
Tennis elbow might be a pain, but it doesn’t have to stop you from reaching your pole goals. With some good old (p)rehab, proper care, and a focus on strengthening and correct technique, you can keep your elbows happy and your moves on point. Remember, it usually goes away within a year—even if you do nothing. But why suffer that long when you can tackle it head-on and with physio you can prevent reoccurences?
If your elbow’s giving you grief, why not book a session with a physio who understands the unique demands of pole dancing? The team at Polisthenics is here to help. And don’t forget to follow us for more and to share this post!
Disclaimer: This post is for educational purposes and should not replace professional medical advice. Always consult with a healthcare provider for diagnosis and treatment tailored to your needs.
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Coombes, BK, Bisset, L and Vicenzino, B. (2015). ‘Management of lateral elbow tendinopathy: one size does not fit all’, Journal of Orthopaedic & Sports Physical Therapy, 45(11), pp. 938-949. Available at: https://www.jospt.org/doi/pdfplus/10.2519/jospt.2015.5841 [Accessed 15 August 2024].
Day, JM. et al. (2015). ‘Scapular muscle performance in individuals with lateral epicondylalgia’, Journal of Orthopaedic & Sports Physical Therapy, 45(5), pp. 414-424. Available at: https://www.jospt.org/doi/full/10.2519/jospt.2015.5290 [Accessed 15 August 2024].
Karabinov, V and Georgiev, G. (2022). ‘Lateral epicondylitis: new trends and challenges in treatment’, World Journal of Orthopaedics, 13(4), pp. 354-364. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9048498/ [Accessed 15 August 2024].
Lin, KM, Ellenbecker, TS and Safran, MR. (2022). Rehabilitation and return to sport following elbow injuries’, Arthroscopy, Sports Medicine, and Rehabilitation, 4(3), pp. 1245-1251. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9210377/ [Accessed 15 August 2024].
Zhang, C. et al. (2024). ‘Impact of lifestyle and clinical factors on the prognosis of tennis elbow’, Scientific Reports, 14, 3063. Available at: https://www.nature.com/articles/s41598-024-53669-x [Accessed 15 August 2024].
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