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Bruising and chaffing (pole burn) 
Although pole dancing is a lot of fun, one of the down sides to playing on the pole can be the pain or discomfort of the dreaded pole burn. Suck it up princess! Bruising and chaffing go hand in hand with pole exercise. This is an affliction that affects every single one of us that get onto a pole, including instructors. Bad technique is certainly the biggest culprit and lack of strength a contributing factor. The stronger you become with the technique the lesser bruising and chaffing will occur. Legs and arms are relied on more than they usually would be, in positions your body is not accustomed to. As an example, a common area that bruising occurs on new students when performing the fireman spin, is the shin/ankle area and the inner thighs. With the basic spin, it's probably behind the knee and on the inside of the bicep. This is a direct result of over compensation of the legs due to the lack of strength in the arms. It is also likely to be a result of jumping into the spin and knocking the shins on the pole, or holding the pole to tight behind the knee. Often pole burn occurs on the wrists, as you might be gripping onto the pole too tight in a spin, and the body is moving around the pole, but the hands don't. This will twist the wrist around the pole and cause some chaffing on the wrist. After a few classes the you will soon gain confidence to regulate your grip. Should you be too uncomfortable, you can wear a sweat band on your wrists. The inner thighs have delicate skin and often your thighs hold onto the pole with your whole body weight hanging from it. When climbing, your shins have a lot of pressure against the pole and will inevitably also bruise. Pole burn and bruising of the inner thighs or the back of the legs mainly occurs when the legs grip the pole rather than resting against it. The good news is it does get better as the body becomes conditioned, stronger, and over the initial shock of doing something new / different. In the meantime, Aloe Vera gel, which has a cooling and therapeutic effect, can be used to minimize or relieve pole pain. For soreness, opt for a warm bath with Epsom salt to help relieve discomforts. We have also found that Arnica Massage gel lightens the bruises, and in severe cases, we would refer you to our in-house Reiki master for healing! Also .... 1. (for students starting pole climbs / inverts / holds which rely on leg grip) Use a pair of knee-length boots in grippy material (ie leather, pvc. Not suede or fabric) to begin with. They will protect your shins and feet and give a bit of extra grip while you find your correct position and technique.They should only be used initially, and shouldn't be relied on long-term as you should aim to be able to hold such positions bare legged / footed. Practice in both equally is good. 2. If you do suffer a soft tissue injury, get an ice pack on it soon as possible to reduce swelling. Later, rest it from major exertion, but keep it mobile. 3. Minimize chances of injury by adopting good pole technique, posture and common sense! 4. Put ice on the bruised area as soon as you can! Pole dancing is a full contact sport, (you against the pole) so be proud of your bruises and the fact you're doing something challenging, fun and rewarding. |
If you have any medical conditions, injuries or are worried about any aspect of your health that may prevent you from doing physical activity you must consult your doctor prior to attending any class. Please advise your instructor of any health conditions at the start of the class. All participants must sign a disclaimer to waive liability before starting a class or course. Participants between the age of 16 and 18 years must have consent from a parent or guardian.