Dealing with Pole Dance Pain


In learning tricks on the pole, you will find yourself dealing with pole dance pain. It's not pretty, it's frustrating and it seems to get in the way of your training and learning.

What can you do?

First, it's almost unavoidable but the good news is that bruises, soreness, torn skin and the pain from holds goes away with practice, proper training and rest and most of all TIME

Tips on how to deal with pole dance pain

  • Tylenol, Aleve and aspirin products can help lessen pain while recovering. Check with your physician first before taking ANY medication.
  • Benadryl or other antihistamine products can help lessen or reduce swelling. Again, check with your physician FIRST before taking any OTC remedies. 
  • Take one day of rest in between training days and do a cardio workout, walk or stretch gently. 
  • More than anything BUILD YOUR STRENGTH! With more muscle, joint and tendon strength, you will depend less on your skin doing the gripping for you and less bruising and pain
  • Take your time learning new tricks, especially new holds
  • Be careful, but you will still need to learn to push through the pain of some of the holds. They WILL hurt at first.
  • Learn from the floor first so your body knows where the points of contact will be and you can gradually introduce more body weight to the hold 
  • Drink plenty of water and take in good fuel for your body. Intake of vitamins, minerals and nutrients will help heal your body - especially pineapple!
  • Massages, hot baths with Epson salts or physical therapy sessions can all work wonders in your healing. 
  • Liquid bandaids are good to use on any small torn skin or abraised areas, like carpet burns if you perform on a carpeted floor
  • Any serious pain that does not subside in a couple of days, see your physician. Fractures or sprains are nothing you to push through and keep training with. This could lead to more serious and permanent injury and mess up your training altogether. 
  • Moisturize your rough skin and callouses. Although callouses are created naturally as a protection for your body, you don't want them getting so brittle that they rip off or start cutting the rest of your skin.
  • Care for and build up your strength in your rotator cuff before problems start. 
  • To alleviate hip flexor pain, warm up before pole dancing, stretch really, really good and cool down. Even take a hot bath to warm up before dancing to get blood to your muscles to prevent all of those microscopic tears that happen
  • Massage a stiff neck from too many hair tosses/flicks...a common pole dance pain! Do neck rolls before and after dancing
  • Care for a sprained ankle and stop training until it heals. Wearing 6-8" platform stripper heels can cause a rolled ankle once in awhile! Wear them around the house to get used to being in them, not just during a routine.
  • Any rib cage pain should be examined by your physician, a chiropractor or physical therapist before moving on in your pole dancing 

How Do You Deal with your Pole Dance Pains?

There are so many ways to deal with the pains from pole dancing...soreness, bruising, skin tears, callouses...what are your remedies? Share them with us!

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

Tylenol vs Ibuprofen vs Aspirin 
Tylenol and Ibuprofen will help the pain the best. Avoid aspirin as it can thin the blood and can increase or worsen bruising!

For bruising...  Not rated yet
Train both sides! Once one side starts to hurt, give that poor bruised knee grip etc a break by doing the same move on your other side :-)

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Pole Dance Pain > Pole Tricks

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