Aches and Pains

[Yngve]

Is it normal after using the powerball do feel the next day soreness in the arms? Around the innerflexors etc.... I just dont want to over do it and cause more heart ache getting over the injury l did early this year.

Spinning 5000rmp for 1 minute on both arms twice a day.

Thanks

Yngve

[LTLFTC]

5000 rpm is quite slow and easy but hey if it is up near your limit then yes expect some soreness particularly if you haven't done any exercise for ages.
It's like any exercise build yourself up. "Get fit to play don't play to get fit"

[Enda]

Is it normal after using the powerball do feel the next day soreness in the arms? Around the innerflexors etc.... I just dont want to over do it and cause more heart ache getting over the injury l did early this year.

Spinning 5000rmp for 1 minute on both arms twice a day.

Thanks

Yngve

Yngve,

Yes, this would be quite normal - especially in the case of (relatively) recent injury where you would not have worked on the muscles in the affected area too much since the injury.

We generally recommend that you use the Powerball once or twice a day for 5-10 minutes at low speeds for the first month until your muscles become used to the unique manner in which they are exercised when using a Powerball.

In your case however, I feel that spinning at 3-6000rpm for just 1-2 minutes a couple of times every second day would be more suitable. Because of your injury and the discomfort you feel after a workout it is best to rest your arms well after each workout.

Regards

Enda
--

[Munkerz]

I'm having the exact same thing right now. Just got my ball yesterday, spead it up to about 9k-rpm and tried to hold it at that speed for as long as possible. ended up using it for the duration of a song at around that speed, then probably used it too much after (nearly an hour, though going muuuuuch slower). Felt fine until I woke up.
I'll just have to not be temted to do that again.

[Adrena1in]

5000rpm is relatively steady, as LTLFTC says, but it depends how you're doing it. If you're making large movements with your arms then it's going to be quite tiring.

Try to minimise the movement as much as possible, and do it at a comfortable speed that you CAN maintain easily for a minute or two. That should be good for rehab. But if you do feel any discomfort, rest for a bit, or slow it down a bit.

[DocArax?°]

The pain is your termometer.
Is something telling you that your limits at that moment are overwelmed.
Take it easy or your will gain another injury.

Doc

[shotmillions]

Well to be honest when exercising i feel better when im in pain for the next few days because i know next time i will be stronger. But i think my body reacts to my muscle pains well for example i have been extremely unactive pass few months i couldnt even do 10 PRESS UPS properly so i did like 3 then rested and did 10 next day did 20 straight up then had pain for a few days now i can do alot more and have no pain this was just a few days ago. So i think pain is good in a way. I can keep the powerball going at 3000-4000rpm switching arms for way over a hour with no pain. Maybe you should just do it intensely for one day rest until u have no more pain then try more until it hurts and keep doing that. FIrst day i got the powerball (2 days ago) I did well over 4 hrs in a day at varying speeds then yesturday it hurt so much today it hurts a tiny bit but managed to do well over a hour. with no pain. altough i am still hurt from 2 days ago...

So what im saying is. Keep going until it hurts rest. When your better do more than u did before so next day it hurts rest and keep doing it :)

[comics]

Yep it's normal, or at least for me.

I'm assuming it's your first time PBing, like inside a month.
It's basically your arm using new parts of your muscles, getting hang of the rotation technique, and the excitment of get a new PB. These cause a overuse of muscle which is what caused my pains.

The 5000 RPM is normal for a beginner, my best when I first started was around 7000, so 5000 could be seen as a high speed, especially if you're recovering from an injury.

After a month (exagerated) you should get use to it, you'll get higher speeds without feel any discomfort, and will only get pain in long speed/power sessions.

[Yngve]

I started using the PowerBall again and you know get carried away with it and over did soinning 11,000rpm on both arms, the next day l felt soreness in the Extensor Digitorum muscle that runs on top of your forearm to your elbow joint. Its sore when l press it but its a pressure point so it would be sore even if l havent powerballed that section. I just want to know if this is normal to be sore after works outs using the power ball 4 times a day.

Like to hear others experiences :rolleyes:

Also when your muscle knots up, what can you do to free the knots? It would be good to have a Sticky on this and also talking about overuse and how to start slow and should have a program for new users to follow so they dont end up like me and overusing it.

[Physioblue]

The pain is your termometer.
Is something telling you that your limits at that moment are overwelmed.
Take it easy or your will gain another injury.

Doc
Not strictly true Doc.
If you felt NO pain while powerballing, its very unlikely you caused yourself an injury. The next day pain (known in the "business" as DOMS [Delayed Onset Muscle Soreness]) is entirely normal, and is your body replacing weaker cells with stronger ones.
Far from being a warning, I would say that if you feel NO pain while powerballing, but aching the next day, then you are working at ABSOLUTELY the perfect level. In a matter of days you will be able to do more without any aching the next day.
Keep it up pal.

[Yngve]

Not strictly true Doc.
If you felt NO pain while powerballing, its very unlikely you caused yourself an injury. The next day pain (known in the "business" as DOMS [Delayed Onset Muscle Soreness]) is entirely normal, and is your body replacing weaker cells with stronger ones.
Far from being a warning, I would say that if you feel NO pain while powerballing, but aching the next day, then you are working at ABSOLUTELY the perfect level. In a matter of days you will be able to do more without any aching the next day.
Keep it up pal.


Thanks Physio Blue, you give us all the quality insurance of know what is good or what is over doing it.:)

[Yngve]

This a question for PhysioBlue! Why do we panic about a little soreness or pain when we are older in our late 30's but when we were in our childhood it didnt matter, what has changed for us.

[Physioblue]

This a question for PhysioBlue! Why do we panic about a little soreness or pain when we are older in our late 30's but when we were in our childhood it didnt matter, what has changed for us.
Experience and fear. That is all.
As a child we "know" we will recover. As an adult we fear that if we don't we won't be able to work, support our family etc.
Animals are like children, they injure themselves but seem to "get on with it", because they don't worry about tomorrow.
We let experience worry us, where as my dog can't imagine not going out for his walks. He will try to walk and it might hurt. The next day he will try to walk again, get a bit further until it hurts, then stop and do the same tommorrow.
I, on the other hand, will walk, it hurts, so i say "sod that, not doing that again" and worry about when I will walk again. :)

Dumb animals / kids. Or not?

[Tilnoom]

Experience tells me that eating this enormous slice of cake in front of me will add extra weight onto my hips and probably won't come off again any time soon. My inner child is telling me to scoff the lot.

So scoff it I shall. :)

Tils.

[Physioblue]

Experience tells me that you, Tils, will be out running and powerballing at the same time and that cakes calories will be history by next week.

Enjoy!

[Tilnoom]

Next week would be extremely hazardous, given that I'm 27 weeks pregnant and already bigger than I should be.

I win! :p

[Yngve]

Thanks PhysioBlue! I think alot of people are concerned about themselves as they think of the future and when disaster happens even it might be nothing, anxiety hits in and it takes time to get out of it

[Koman]

I also think it's normal and I think it will go away after a while.

[henrywilson]

Hi...I never heard about this power balling. It is quite interesting also. I will try to do these. Thanks for sharing with us.

[ginahaggins]

For the first week that I started using powerball, I must admit that it hurts but after that week, everything is for my benefit. :)