[Runemist34]

I understand the monetary constraint against getting lessons for a year here, so I just want to say that using Youtube… is dangerous.
What other people will put up as “beginner,” may not actually be a beginner move. You must remember that many of the people putting up pole dancing tutorials have been dancing for a very long time, and may also have had a lot of dancing or fitness background that gives them a leg up. Felix Cane was doing rediculous inversions after 6 months of pole dancing… but she also had an entire lifetime of dancing behind her!
Inverts are not beginner moves. Many spins are NOT beginner moves!

Even without subscribing to the lessons here, you will still be able to see how they are set up and organized, so you can get an idea of progression. Veena has excellent progression in her lessons, and is great at knowing how people gain strength and how not to get injured. If you take a look, her lessons do not include spins at the beginner stage. Spins can put serious strain on the shoulders, side-body, and weight-bearing arm without appropriate engagement, and strength in many of the smaller stabilizing muscles.

So, please be very careful about what people say is “beginner work” on Youtube! I’ve even seen things like the Superman be labelled as “Beginner,” and it most definitely is NOT.

Generally speaking, inversions like the Basic invert are done safely at about six months. Obviously, there are people who progress quicker, and those who do it slower (I started work on basic inverts after about five years). Just remember that practicing them can result in serious injury if you aren’t ready for them, and it may take you off the pole for months.

[Runemist34]

It is also possible that it may be other tendons that attach through the shoulder. My bicep had tendinitis and I was told it was rotator cuff for a long time… so, be careful about that! We use our biceps a lot, so it’s important to know which it is.

[Runemist34]

Dustbunny, I think it really depends on what part of Canada we’re talking!
Living in BC, the temperatures (at least, southern BC) are fairly mild, so we don’t get so many cracks in the road or the earth expanding or contracting. An outdoor pole wouldn’t be that bad here, though the rain may pose a bit of an issue… when we eventually get it! Fingers crossed!
However, out East is a different story. I don’t know about Ontario or further, but I know that in the praries like Manitoba, things move around a lot because they get some pretty extreme temperature differences! Anywhere between 40C and -40C and that’s not including windchill. They’re basically re-paving their roads every year, because they become such a destroyed mess from the snow and ice, and from the earth moving in the temperature changes.
I would also be cautious of things like extreme heat in the summer, where the pole may be exposed to the sun all day, and turn out being too hot to touch. Or, in the cold, I doubt that it would warm up easily or well if there’s snow on the ground or a major wind going on. And then, of course, rain making things slippery!
There’s lots to think about for a permanent outdoor pole. 😉

[Runemist34]

… I’m not sure what happened there, but it seems a big chunk of my reply got cut off. I’ll try it again from where I left off…

…so those stabilizers have had to work HARD! I really noticed the difference, though, when putting on my Ellie heels and having a walk around.
So, that would be my suggestion- not to start running, because running sucks and I don’t know why anyone does it, but to start conditioning your ankle stabilizers! There are a few smaller muscles in there that make a seriously big difference, and I’m positive you can find some good exercises for them.
Also, just practice! Hold the pole, and just walk around, work on a slow toe-drag, maybe change direction a few times. Give yourself a bit of time to get used to being in them.
I’ve also been known to just wander around the house in a pair of heels I want to get used to (though normal heels, not the big ones!), do chores, just hang out in them. It helps to do normal things in them because you’ll get used to how they feel and work! And, since you’re at home, you have walls and couches and counters to hang on to if you need to, and no one is going to see you walking around like a newborn deer.

Best of luck!

[Runemist34]

Hey there!
Yes, big heels are scary at first! They are practically like wearing gorgeous stilts, and it does take some time to get used to them.
I found that running really helped me because I was working on my ankle stabilizer muscles a lot- I trail run, so the ground is uneven, rocky, slippery and sometimes it’s icy (or, just all water- yay >_

[Runemist34]

Hey there!
I just want to give some perspective on chronic pain, as well.
You said you’re “feeling old,” and I completely understand. I’m not yet 30, but because I’ve been through a lot of chronic pain (my knees since I was 14, in fact), I know that dealing with this can really make you feel… well, old!
So, given that you’re in a lot of pain, yes, you’re going to feel like you need to slow down, that you’re maybe useless or unable. Having a knee injury is really difficult, because it hinders a lot of movement!
So, the best thing I can recommend is taking into account your own self-care. Yes, regular and sometimes vigorous exercise can feel great, and help keep you feeling great! But, unfortunately when it comes to injury, this may not be the best self-care for you in the way that it has been.
Treat yourself to leisurely walks, go out to dinner. Read books you like, and have a bath. Take care of yourself! Sometimes when we’re in pain it can feel like everything sucks, that nothing will ever get better… that, perhaps, we can no longer feel as strong or as happy as we used to. But, it’s not true! Having hobbies that don’t necessarily require you to move around so much can be just as rewarding.
I’m not suggesting you take up knitting, though 😉 Find something you love! Pick up an electric guitar and an amp, and get some lessons. Bake super lots of tasty things! Draw 🙂
There are lots of things out there that can help you feel accomplished without putting strain on your body, and can help keep your spirits up while you deal with these issues.

This can be an excellent time of exploration and growth. Change doesn’t always have to be bad 🙂

[Runemist34]

You’re welcome! Remember that it’s a practice, not a destination 😉 Even a hope practice takes time to get used to and cultivate 🙂

[Runemist34]

Hey GlitterSteph!
Switching from a studio environment to a home environment can be very difficult, and there are definitely ways to make the transition easier!
The first way is creating your own “class,” by yourself. So, come up with a couple of moves you want to work on for that week, schedule some time, tell people you can’t hang out with them because “You have a class” at that time. Find a great warm up that you love (you could use Veena’s!) and challenge yourself. Keep the routine, stick with your promise to yourself!
Other ways of feeling that Mojo is to find out what home poling can give you that studio classes cannot. For me, this means self-expression and vulnerability. I may not be very good at freestyle dancing, but I do enjoy it, and I only really feel comfortable doing it ALONE! For some other people, it could be pushing themselves a bit harder (not so hard as to hurt yourself, of course!), because not everyone wants to push hard enough to get themselves sweaty, gross, red-faced and whatnot, when in the presence of other people. So, try to find what you love to do on your own! It can be very freeing.

As for feeling like you’re not “on the same level” as those polers on Instagram… it sounds to me like you’re comparing yourself to other people. At this new studio, it sounds like you’ve switched from using your previous studio’s standard of classification (where you felt proud) to this new one, and it’s not doing you any favours. Comparing yourself to other people, or using other people’s standard of what “good” is, will hold you back probably the most, in my experience.
You are fantastic, and I love your profile picture! You’ve obviously done a lot of work, and you’re definitely at a great and exciting level to be at. Find what YOU love about your dance, and what you’re proud of! No one else knows how hard you worked for what you have, but you!

[Runemist34]

Hey there!
So, I have bicep tendinitis- I’m pretty sure lifting my school bag for university many times a day aggravated it. I know the pain you’re talking about!
It REALLY sounds like you need to rest that arm, get some ice on it, and perhaps see a doctor.
If you overwork the muscles, you run the risk of damaging or tearing something. For me, it tends to be tendons, but for others I’ve heard of major muscle tears and even worse.
The pain you’re talking about after shoulder-mounting so many times is a huge warning sign to STOP and to rest! Your body has limits and is not a machine! Pushing too hard, too often, or very repeatedly can seriously damage you.
My suggestion would be rest (as in, no more shoulder mounts, and very, very little use of that bicep at all for some time, weeks at least), put some ice on it each night where the pain is, and possibly see a doctor to make sure there isn’t more permanent or difficult-to-treat injury.

[Runemist34]

Hey there!
You could potentially, with Doctor’s blessing, lift some light weights and do some work with resistance bands. Conditioning your smaller, stabilizing muscles is very important, and once you get back to dancing and your workouts, having them being strong will definitely help you return to strength without injury. You can also work the larger muscles this way as well- it’s quite versatile.
I would recommend being very careful, though, and taking your time!

[Runemist34]

I agree with Dustbunny- and with Pinki!
Your pole looks like it is likely an X-pole knockoff. They can be quite dangerous, and as you progress in pole dancing, I would suggest looking into a properly branded pole. Without a pole that has appropriate support and strength, you could be seriously injured!
As for doing spins… well, no, they aren’t “beginner stuff.” Spins place a lot of strain on your shoulders and arms, and without the appropriate strength and engagement, you can end up pulling something, injured, and very sadly unable to pole dance for a while!
Starting slowly, and being careful to train for strength and learn how to engage your muscles correctly, can make all the difference!

As for sticking too much to the pole, well… do you know if the people on Youtube are on a spinning pole, or a static pole? Sticking can be extremely helpful on a spinning pole, but on a static pole, it can be difficult.
Otherwise, how long have those people been pole dancing? There’s something we call “newbie grip,” which is often where you’ll grip too hard on the pole, because of a variety of factors- your grip strength may be lacking so you overcompensate, and you may not know exactly how to grip so you may also overcompensate. Pole dancing is difficult, and gripping too hard is fairly common in the beginning! And a lot of those pole dancers you see on Youtube have been doing those spins for ages- months or years! Of course they’ll be gliding gracefully after so much practice. You’ve only just begun!

Warming up the pole is something people do in order to make it more grippy- usually, using the pole will warm it, so the metal will become stickier. This is often desired for the winter, and in certain climates, and with certain finishes. However, over-stickiness can also be a problem 😉

I would suggest just practicing carefully, and being gentle and accepting with yourself.

[Runemist34]

This phenomenon actually has a name in some of the fitness world: De-load week. It’s where, especially for those who train hard very often, and have for quite a while, just take a big break from their hardcore training. Some people will drop the weights entirely and do some cardio for a week, some will simply cut the weight they’re using in half for a week. Some just stop doing all fitness for a week. Lots of people find that giving the body a rest-week is really beneficial!
I’ve been trying to get some plyometrics into my routine as well, but with my knee acting up, I haven’t been able to stick to it. They’re supposed to be awesome for runners, because what you do when you run is basically rhythmic jumping 😛 I am terrible at leg days. Terrible!

[Runemist34]

Hey Shepnic!
Best thing to do with any injury, and especially tendinitis- REST. Your arm is telling you that it’s been strained! The tendon has gotten angry, and because it’s how the muscle attaches to your bone, use of the muscle will only make it more angry. Considering this has been since February, you might want to see a doctor for some extra suggestions for treatment.
The things I do for tendinitis are rest and ice, a certain amount of massage in the inflamed area (usually after ice, though I can’t really tell if it helps or not… maybe it’s just a mental thing) and more rest! Once the inflammation stops, you can slowly build the muscle back up with careful exercises, very light ones, until you are able to do your normal activities again.
I currently have bicep tendinitis (misdiagnosed for a very long time as rotator cuff tendinitis), and resting the bicep on your dominant arm is difficult… but I’m doing my best. It can be very frustrating, because many of my normal movements require use of that bicep (basically, ANY form of lifting the elbow, or bringing the forearm in). Ice has been excellent for keeping the inflammation down, however, and it has been healing slowly.

Staying motivated is difficult when you have to take time off… but, motivation is something that you can create, it’s not bestowed by some magical air faerie, and it doesn’t come for no reason. Staying motivated in your case could mean simply doing leg and core workouts, so that you can rest your arm, or even finding another type of exercise to help with cross-training and staying strong, which doesn’t use your elbow.
Being aware of which movements aggravate or even injure your elbow are also pretty key, so that you can rest and be careful in the future… and so that you can continue other types of workouts without hurting yourself further!

[Runemist34]

Don’t forget the power of rest days! Taking a luxurious day or two off and letting your muscles relax is definitely important 😉
And boy do I know it, double-injured as I am (sigh).
I can’t wait to see your video, Lazarenka! And to get myself up on the pole again!!

[Runemist34]

Hey there!
Unfortunately, it really depends on the severity of your injury. It’s hard to know how quickly you will heal, because it’s hard to know how badly it’s been damaged!
Best thing I could recommend for now is rest, ice, and seeing how it does with that.
The other question is this: Is the pain happening when you lift your elbow? Because it shouldn’t be hurting in your bicep unless it’s tendinitis in your bicep. This can be easily mistaken for rotator cuff tendinitis, as it was for me for quite a while! The pain for the bicep is often in the front of the shoulder, and happens when you lift your elbow (with either a bent or straightened arm), and especially when you are holding something weighted.
I found ice to be more effective than anti-inflammatories, and rest is your best medicine. I also occasionally massage the area to try to loosen it.
Hope this helps!