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Common injuries? What not to try at home!
Hi,
New to pole and skimming these posts– I’ve been noticing a lot of people saying that they’re injured or recovering etc. Please forgive me for being naive- I just started learning and would like to know what to avoid trying at home (when my pole arrives on Friday) How did you injure yourself and/or what are some of the most common injuries to suffer as a new p-dancer?
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10 Replies
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I think the biggest have been back and shoulder injuries and just plain falling off the pole. Back injuries are mostly from inverting improperly. NEVER kick up into it. There are lots of posts here about proper inverting technique. Shoulders I would say are from things like handstands, reverse grabs and twisted grip handsprings, probably things you are not going to be trying right away. I had issues with the bracket grip because I was putting too much pressure/weight on the bottom hand and ended up pulling muscles in my forearm.
Falling off the pole….ummm…sometimes it happens. That is what crash mats are for!
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Hi there!
I’m not an expert on the subject but I’d say for me the most common injuries are bruises, skin burns and the occasional muscle pulling or cramp. These mostly happen when you learn a new move. After your body gets used to the position, the bruises and burns usually stop. An accident can obviously occur even if you take all the precautions in the world (problems with a slippery pole, sweaty hands, stress etc.), but there are things you can do to reduce chances of injuries. I think the first and most important thing is the warm-up/stretching before and the cool down/stretching after. I do those for 15 to 20 minutes before and after my time on the pole. This way, I’m not as sore the next day. As for serious injuries well I’ve never had any so I can’t help you much there, but I’d say in some cases "fear" may be a problem. What I mean is, if you’re panicking over a move, but still try it, you might sweat more, or go too fast and end up hurting yourself. Go with your instinct. When you try a new move or one you’re still trying to master, I’d say have a spotter with you and only go as far as what you’re comfortable with.
I hope this helps a little! https://www.studioveena.com/img/smilies/icon_cat.gif
Congrats on getting a new pole!!
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a lot of new polers want to do split grips WAY too soon…you’ll notice some recent posts about forearm pain! Stay away from these until you have increased your strength and flexibility in your wrist/forearm/elbow.
ALWAYS keep your shoulders back and down…this will help prevent a lot of back, neck, shoulder injuries
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The best advice i could give you is take Veena lesson if you can afford it (not expencive) because you will know what move to do first and how do it safely. I learn by myself for 2 month at the beginning and i know i skip some step and in the long term it doesn’t help me.
Strech a lot before and after poling, don’t try to go too fast and learning a lot of things in the first month even spins are not safe if you’re not strong enough. I had to stop poling for a couple of day at the beginning because i hurt my back a few time. And one last thing…don’t pole every day, take a day off you will improve a lot more if you let your body rest.
Go take a look at the new 2 pole section in the forum you will get a lot of helpful tips and good poling https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Always do stuff grounded first to get the feel of the move, also when you want to try a move thats in the air do it on the floor first to get a feel of positioning. It took me foreeever to get the crossed knee release cuz i was afraid of laying back. i had to do it when my butt was 4" off the floor and when I got the courage to let go my back softly hit the floor almost instantly haha
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I think a lot of injuries (those I’ve had included) stem from wanting to do tricks/spins/whatever before the body is physically ready. Strength building and conditioning are crucial, even if they’re not so exciting as, say, inverting.
And as others have said, keep those shoulders back and down. Use your back and core muscles to hold you up–there’s a lot more muscle and strength there than what you’ve got in your poor little shoulder!!
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Tigger is right about the lessons. I have placed them in order so its easy to know what to work on and what is appropriate for beginners. Also I have strength work, to strengthen forearms, and the whole body this will help prevent injury. I do as many moves as possible from the floor first. Always stretch your forearms after EVERY pole session, tendinitis is common with new dancers. As well as shoulder and upper back injuries most coming from bad form or over use. Do NOT rush into inverting! Have fun. https://www.studioveena.com/img/smilies/icon_flower.gif https://www.studioveena.com/img/smilies/icon_flower.gif
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I’ve read many times on here and on other websites about he injuries new dancers get from overuse, and of course bad form (I’m getting over some shoulder injuries myself). Out of curiousity, what do you think is a good amount of time to strength train before attempting beginner moves? I know Veena has them in order to start building up. Is it the ability to hold the pole for at least 5 seconds the sign that you are ready? Would you say at least a month of strength training 3-4 times a week since there are other muscles groups besides upper body that you engage in when working the pole I always debate whetehr or not my upper body strength is good enough. I can do about 10 guy push-ups before needing a break…well right now i can’t because of my glorious busted shoulders:):):):)
https://www.studioveena.com/img/smilies/icon_ncool.gif https://www.studioveena.com/img/smilies/icon_ncool.gif https://www.studioveena.com/img/smilies/icon_ncool.gif -
The 5 Breath rule isn’t the one and only thing, but it is a simple test you can do yourself, along with answering the other questions in that lesson. Remember many studios will teach spins right away, I just feel its better to have a little bit of strength under your belt before moving to spins. The "When to Spin" is just a guide line and if you personally feel you can’t gain the strength you need by pole work alone then its time to hit the weights. https://www.studioveena.com/img/smilies/icon_rambo.gif In the lessons here…I have to assume the user is doing their strength training 3 times a week, and move through the lessons in order. If they are they should be able to perform pole holds, climbs and other strength based moves before they even get to the Spins in the lessons. As for strength work, remember your starting with 2 to 3 sets and just like all other strength work once you reach a high number of reps you know you have gained strength and its time to increase the work load. So as you can see this will vary from person to person. Some may reach the "When to Spin" lesson, in a month others my have to build up strength for a few months. Klarity If your signed up for the online lessons and worried about progressing to fast feel free to send me an email and I will happily meet you in the chat room and go over more suggestions. If you have a web cam we can even take a look at your forum ect… https://www.studioveena.com/img/smilies/icon_e_wink.gif
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a lot of new polers want to do split grips WAY too soon…you’ll notice some recent posts about forearm pain! Stay away from these until you have increased your strength and flexibility in your wrist/forearm/elbow.
ALWAYS keep your shoulders back and down…this will help prevent a lot of back, neck, shoulder injuries
I second that. I was going to say forearm and wrist pain.
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