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All over soreness
Hi all! I am fairly new to pole dancing (I started in September, took 12 weeks of classes, stopped for a few months and took 6 weeks of classes just now). I’m finding my body sore all over…which seems a little odd because what I’m doing seems more focused on upper body, but it’s my legs that are THROBBING (don’t get me wrong, my arms are sore too…but my legs are killing me).
Here’s the workout I did yesterday and today:
– 10 minutes of all over stretching
– 35 crunches, 16 crunches in a pike position, 16 crunches V, 16 crunches bicycle
– 3 pole crunches each side
– Handstand pushups (don’t go very far down, but about 10. Kicking up into the handstand).
– Cross-knee release (I think…we call it tea cup in my classes)…5ish situps in this position. Climbed a little because I usually slide down doing this.
– Fireman, Fairy, Chair, backwards chair each way a couple of times.
– 5 or so attempts to chopper by swinging my leg throughMan, writing that all out makes me feel like I did NOTHING but I was POOPED. Any thoughts on why I feel like I can barely walk? Just seems like this stuff is very upper-body and core focused, but it’s my legs that kill. Mostly curious!
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11 Replies
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If it was your first workout in awhile soreness is normal, and will get better. But don’t push yourself, it’s always better to build up to a longer and stronger workout.
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Ssecnirpc, were these your first workouts in a while? If so Johnssdeere is right, it’s probably just soreness from getting back into things. Just make sure you are eating well and sleeping.
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Also if the 10 mins of stretching was done before working out, I would suggest switching your stretching to the end of your workout.
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I remember when I had my first ever pole ftness class…for at least 3 days later i was so sore! As it was my first lesson my friend and I were signing up as the class had begun,filling out liability forms and so on, so we came in half way through the warm up-although slightly put off by the aches,next class we came to and completed the full warm up and not nearly half as much pain the next day,I put it down to not warming up enough the first time,but after being into fitness for a while now i think im the sort of person who requires a good warm up before i start anything as im a bit injury prone,not sure if this would effect you but maybe worth a thought ? 🙂
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As Veena said, intensive stretching should be after your workout! I do a mobiliser followed by a pulse raiser for 5-10 mins then do light stretch holding for 8-10 seconds only before going onto doing pole specific warm up and conditioning exercises
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When I had had my first pole class, one whole week wasn’t enough for me to recover from the soreness. Since I wasn’t healed, my muscles were injured already during the warm-up in class the week after, so I had to leave and go back home. Needed another 10 days of rest because of that. But that first pole class was my first real work out in nearly 18 years. Extreme.
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Lina, I’m glad to hear I wasn’t the only one that got that sore! it took over a week after my first pole class to feel better. it was a intro to pole class with a half spin, fireman, and some very basic choreo- like walking around the pole, chest circles, hip circles. I could only pole once or twice a week the first 3 months. I was too sore, but I was also very out of shape when I started. A side note: cross knee release can be VERY painful on the legs! I don’t even do them because they are so stupidly painful for me. I learned how to do the cross ankle release because of the pain from the CKR and I never went back.
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It sounds like we went through similar damage ;). Really, my training take off shocked my system. Strange things were going on in my body that I couldn’t explain. My groins protested for example. When I made a normal 90 degree turn on the street it felt like “the outer leg” wes going to fall off. I think it was simply due to having fighted the centrifugal force of moving quickly around the pole in a circle. Ridiculous, but that was the price of starting totally unfit. I liked the training of course, but at the same time I just wanted the eight weeks to come to an end so that I could get a membership at the gym and fix things. If I had known before, I would have gone for the gym first. I’m sure just a few weeks of weight training would have made a big difference.
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If your legs are sore because you’re using them more than you think. All the exercises you described require leg strength too. Contracting the leg muscles for balance, stability and lifting them for chopper or V leg requires you to use those major muscles. So it’s not a surprise your legs are sore.
Water and rest. Help
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I regularly hit the gym, but now combined (or just inter 1 pole classes itself) and i’ve been sore ever since. It must be from all the balancing, stretching and pointy toes! And trying to get my inverts right! Anybody can recommend a good after-pole practice/class stretch workout?
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Wow. I didn’t realise I should be leaving all my stretching until after a workout, I usually warm up then stretch then pole. Makes sense though to stretch afterwards.
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