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Pole Dance and Injury Prevention: Common injuries with pole dance and how to prevent them

Pole dancing, with its mesmerizing spins, jaw-dropping inversions, and graceful transitions, is a beautiful art form that pushes boundaries of strength, flexibility, and creativity. But like most physical activity, it isn’t without its own risks. When involved in pole dancing, you have to also explore injury prevention. Shedding light on the common injuries that come with this sport while also sharing valuable tips on how to keep yourself safe can lead to a long-lasting relationship with you and this fun activity.

Pole dancing continues to gain popularity and as it grows – so does the importance of prioritizing safety. While pole dancing offers numerous physical and mental benefits, it also opens the door to potential challenges that can lead to injuries if not made aware of them. 

Here are three typical injuries that pole dancers may encounter, along with valuable advice on injury prevention techniques to keep you safe on the pole.

Bruises and Pole Burns: It’s no secret that pole dancing can leave its mark—literally. Bruises and pole burns are some of the most common injuries in pole dance. While they may be a badge of honor for some, they can sometimes be painful and affect your ability to continue training.
Prevention: To prevent these injuries, invest in pole wear that will cover those sensitive areas. Also, focus on gradually building strength and control in your movements to reduce the likelihood of accidental slips and crashes. Over time, your body will get used to the pressure, and you’ll experience fewer bruises and burns.

Strains and Sprains: Pole dance places a lot of demands on your muscles and joints, making strains and sprains a common concern. Injuries like pulled muscles or twisted joints can occur if you push yourself too hard or attempt advanced moves without proper preparation.
Prevention: To prevent strains and sprains, prioritize a thorough warm-up routine before each practice session. Incorporating dynamic stretches and movements into your warm-up will increase blood flow to your muscles and joints. Plus, make sure to listen to your body—progress at your own pace, and don’t rush into complex tricks before you’ve mastered the basics. This is why we, at Arial Fifty-Two, always encourage starting in the Intro classes and not progressing until you’re ready!

Shoulder and Wrist Injuries: Constant flips, turns, kicks and dips put a lot of stress on pole dancers, often in places like their shoulders and wrists. This can lead to overuse which can turn into a bad long-term injury if not managed carefully.
Prevention: To prevent these types of injuries, it’s important to maintain a balanced and well-rounded training routine. Add exercises into your routine that focus on strengthening the muscles around your shoulder and wrists, such as resistance band exercises and yoga stretches. Also, you can add proper hand and grip techniques are essential in order to reduce stress on your writs. If you need a grip aid– use ‘em! 

Remember, preventing injury as a pole dancer is all about technique, practice, and self-awareness. Regularly stretching and exercising your muscles will help maintain overall body strength and flexibility.  You can do this by attending classes and workshops at Aerial Fifty Two and never hesitate to ask for guidance from your experienced instructors. We’re here to help!  By combining your injury prevention techniques with your passion for pole dance, you can enjoy a safe and exciting journey in this beautiful art form.