Powerball Advice

[Yngve]

Hi guys l have the new powerball but l dont know when to start using it as l am still sore from over stretching my inner arm flexors for lifting up the garage door, however l started to do some gardeing and some soreness came back. Physio said l over did it and should of done little activities and gradually build up. I did some wrist curls with 3 kgs weights but l think it just aggrivated it more. I want rebuild my arms but like to know from your experience when is a best time and how much to do initally. I am a very active person and never had muscle problems or strains and l am 33 doing road cycling, chopping wood and working on the farm.

thanks:rolleyes:

[Adrena1in]

If I were you I'd start with the Powerball right away.

Does yours have a counter? You'll want to be spinning at around 4000 to 7000 rpm, (the second function on the counter will display the actual current rpm), and your hand will be making circles at betwen one and two gyrations per second. At this speed the gyroscopic torque from the rotor won't be too much, and you'll get quite a gentle workout.

But you'll still probably only want to go for 30 seconds to a minute each hand, and I'd suggest you keep the Powerball going for a maximum of 5 minutes or so, just so that you can get used to the action. Don't try and spin it to maximum speed straight away or you will just aggrivate your injuries.

Let us know how you get on. :)

[lhnova]

yeah I agree, some light powerballing will probably help your arm. It will activate those sore muscles/tendons gently and get the bloody flowing again, which I'm sure will help with the recovery. However to be on the safe side if it starts to hurt I would stop. Having said that, we do have a Physiotherapist Guru on these forums (PhysioBlue) who I am sure will be along shortly to give some more useful advice.

Hope you have a speedy recovery :)

Linus

[Physioblue]

Yep, agree with you both.
Start spinning straight away but don't go for anything super fast, just a steady spin that you can maintain for 5-10 mins.

That should get the bloodflow going and aid recovery without risking further damage.

Good luck;)

(And thanks for the kind words Linus, I like the idea of being a Guru!)

[ronasor]

sec.. ill calculate the speed needed for 3kg's weight...
okay got it right, its about 3,500 rpm try not to exceed it much so your soreness wont come back again i suggest you not to pass the 5k.. dont put alot work into it so you wont get a feel of pains on your hand, hope the problem will end soon.

Ron

[Yngve]

Finally l got my powerball and started using it, after the next l felt a more relaxed muscle in my arms and less pain, who know it could be my mind, mind can effect the way we heal and feel pain etc.

Also this Powerball is going to be a life time thing that l will do for the rest of my life and will get many others on board, even my father is using it and and has felt a difference especially when he plays his Violin. ( More fluid in fingers)

Can't ait to be myself again and ride those 11,000kms a year again.

Thanks for all your help in this forum, wish l found this Powerball 2 years ago

[Yngve]

Hi PhysioBlue! Is it normal when you start to use the Powerball with wrist rotations that the next day you feel soreness in those wrist flexors?:(

[Adrena1in]

I think any reptitive use of muscles and joints you're not particularly used to using in such a manner is going to end in discomfort, which is why it's always recommended to take it easy with the Powerball to start with. Don't continue to the point of feeling pain, because things are bound to be worse the next morning. :o

[Yngve]

Thanks :) I just have been told by the Physio that l have no big deal problem with my arms just a strained muscle with no micro tears, and it will heal in time. I have been so many people with the same results. So thats good news for me... So l will be slowly using the Powerball and it will remain as a tool to keep my arms and shoulders inform for the rest of mylife.

What do you recommend in the amount l should do and how oftern?

1. Every second day?
2. Once a week?

Thanks for all your help.

[jihmmie]

You can use it once every every hour, or once every week. The amount varying should be your intensity of a session duration of a session. Don't have intense sessions more than 2 or 3 times a week, or even less depending on your situation. But everyday won't hurt if you're not making tonnes of 90s and tonnes of speed runs...

[ronasor]

I think you should start working around the 8k... not more than that, now that your muscles are in better condition, try keeping up speeds and maintaining about 300 more per day, so you will get used to the powerball effects, now because your wrist aches (probably you had a high speed session) its okay to use the powerball to release those sprained muscles as long as you dont pass the limit and making the problem even worse...
now because im used to the ball for about... lets say 6 months, I can use the powerball all day long with high and slow sessions without any aches the next day (mybe some friction burn, you know :D)
I hope youll use it to the right way.

All the best,

Ron

[Yngve]

Thanks l will keep you posted on my progress, never knew that strained flexor could change your life so much... I hope to be myself again and happy.

All you folks are great!:)

[Yngve]

Well l am Powerballing away a minutes on each arm exercising at this moment the inner flexor as well the wrists and elbows. Its been just 2 weeks now. I guess there is still alot more before things start to turn around. Soreness is an indication of weakness? :(