Pole dance and pole acrobatics are traumatic types of physical activity. This cannot be misunderstood or underestimated. Injuries in Pole Dancing vary from burns and also swellings to even more major conditions which may torment the professional athlete for a long time. However, the most usual type of injury is bruising created because of friction and also pressure in between the professional athlete’s skin and the pole as well as usually it is not a worrisome symptom.
And even if the “pole kisses” (bruises in the skin contact area with the pole) after 2 months of regular training disappeared and the skin adapted to the loads, it too early to relax – safety was, is and remains the main principle of a professional pole dancer.
Types of Pole Dance Injuries
Pole dance classes are associated with various injuries to the hands, both chronic and acute. During the development of elements (flags, complex spins, etc.), a large load falls on the elbow and shoulder joints, wrist, hand.
- Elbow joint: due to unsuccessful movements, falls, incorrect jumps from the pole (especially from the “flag” position), breaks, etc. The elbow joints are subjected to axial loads due to the execution of the “flags” when the body mass falls on these joints.
- Shoulder joint: subluxation of the shoulder joint with “flags”. Polers should focus on strengthening the muscles of the shoulder girdle, especially the internal and external rotators.
- Wrist: injuries of the wrist of the polers are associated with the peculiarity of the load to which they are subjected, including repeated movements, axial compression, twisting force, distraction (distractio; Lat. Stretching, dissolution). This is combined with positions that almost always include forced excessive extension of the wrist joint, as well as a load in the positions of radial and elbow deviation. The load mechanisms on the wrist in the final position turn the wrist into a joint, which accounts for the entire mass of the body; in such cases, the hand is used as a fulcrum around which the body rotates. This applies both to work on a rotating pole, and in statics.
- Ankle joint: a very common injury of pole dancers, especially those working in high-heeled shoes and platform shoes. Most often, this is a sprain of the ligaments during inversion of the foot inward (when the foot “tucks”), up to a fracture. Bruises and bruises in the ankle.
- Knee joint: injuries most often occur when performing a jump from the pole, landing on the knees on a hard floor, while working in the stalls. When jumping off the pole, as with other elements, the athlete must learn to land on slightly bent knees. Landing on straightened or too straightened knees causes damage to the cruciate ligament and menisci of the knee joint.
In Pole Dance, Fitness & Sport there are a large number of elements and exits in them that can lead to damage to the back. During repulsions, landings, as well as when jumping off the pole, the spine is subjected to a large load. The main injuries of the axial skeleton are bruises (during falls) and muscle strain, which can be quite serious.
Repeated excessive extension, flexion and twisting in the lumbar spine can cause micro- and macro-injuries of the vertebrae and intervertebral discs.
In Advanced Pole Dance, the lumbar spine is one of the most injured areas. Since flexibility is one of the most important qualities of high-level pole dancers, everyone strives to achieve a high range of movements.
Bruises or “pole kisses” are the eternal companions of the pole dancer in places of contact with the pylon, especially in the initial stages of training. With regular exercises, the skin gradually adapts to the load and returns to normal. Bruises (subcutaneous hematomas) – initially externally have a blue/bluish color, and closer to recovery they begin to “bloom” – acquire yellow, green and pink shades. “Pole kisses” are the pride of many beginning pole dancers, the result of their hard work and patience.
Initially, the skin on the palms becomes sensitive from contact with the pole, corns appear that bring pain.
Over time, in many pole dancers, the skin of the palms is thickened, and the corns are roughened, which allows you to train without forced interruptions.
1. Individual contraindication of a certain type of load: before starting classes, consult a doctor. Perhaps he will adjust the training system specifically for your body and for your goals.
2. Insufficient warm-up and warm-up before training. Each workout should be different, warmed up and ready for exercise. The athlete’s golden rule: there is never much workout. It is recommended to finish the workout with a 10-15 minute stretch.
3. Attention and fatigue:
An important cause of injury is the loss of attention and attention to fatigue. In no case should you go hungry before training! A strict diet during physical exertion leads to dizziness, loss of coordination and, therefore, increases the risk of injury.
4. The complexity of the exercises:
Pole dancing significantly expanded the complexity of the elements, which led to an increase in the degree of injury. Before you begin to execute a pole trick, you need to understand and remember the technique of its implementation. If you do everything right, the risk will be significantly reduced.
5. Psychological features of a pole dancer:
the frequency of injuries may also depend on the nature of the pole dancer, on the level of stress, self-esteem. Some novice athletes think “I will do it anyway”.The trainer is required to show sensitive attention in order to ensure that this principle cannot exist in “Pole Dance and Pole Sport”.
Everyone begins to practice, having a different level of training. Someone slowly masters the element on the pole, and some make flags already in the first lessons. No need to rush, do not create tables of elements with different levels of complexity. They need to be mastered, and not “jump over” through the “uncomfortable” elements. The elements that you get used to the pole learn to feel on the pole, measure grip on the skin … They say that never on acrobatics will you learn to do “somersaults” unless you do the usual “coup” – in Pole Dance the same the most.
Prevention of injuries and preparation of a pole dancer
In the training process of the polers, a large number of special tools are used to increase the effectiveness of the educational process, to get rid of the fear of new exercises and reduce injuries. Such tools include pole grip enhancers (e.g. Mighty Grip, Itac-2, etc.)Antiperspirants that regulate skin moisture (Tite Grip gloves, dry hands), pylon gloves, bandages, crash mats.
Polers should focus on the growing load and strengthening the group muscles, which play an important role in the performance of certain exercises on the pole. In particular, more attention should be paid to strengthening and strengthening the quadriceps, popliteal, calf and trunk muscles. To prevent chronic back injuries trainers should not require an appropriate level of flexibility (twine and legs lift). To increase flexibility, as well as exercises for power orientation, especially to strengthen flexibility, it is necessary to prevent chronic wrist injuries. It is necessary to study the correct technique of touchdowns and hops in order to prevent flights and dislocations. Ensure technically correct movements to avoid unnecessary spinal overload. Before each workout, you need to thoroughly warm-up the muscles.
A pole dancer should feel his body and suffer from fatigue and muscle pain after a workout. Pain is an important body signal that you need to understand. The principle “no pain – no result” is inappropriate here.
It is necessary to create favorable conditions in order to “train”. In parallel, stretching exercises and general physical training are necessarily given.
When developing new elements at a height, the thickness of crash mats for landing should be increased. The higher the pole, the thicker the mat.
Poles should be kept in a corrected condition and checked for reliability before each workout, as well as regularly wiped with degreasing fluids. Poles must be installed in such a way as to avoid accidental collisions between occupants. The recommended distance from the pylons to stationary standing furniture or walls is 1.6 m.