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Thread: Learning the pole-how long until the pain goes away?

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    Veteran Member crazybeautiful28's Avatar
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    Thumbs down Learning the pole-how long until the pain goes away?

    Hey all, I just got an x-pole for Christmas, (because I'm too chicken to practice in front of anyone) and I've been learning.

    I'm doing very basic things for now, but I think I'm a little too eager because I've been trying things like the knee hold and shoulder mount and not succeeding. Is this just because right now I am starting and my muscles that I don't normally use aren't strong enough to lift/hold myself up?

    I am very sore in all areas of my arms, and my shoulder from trying the shoulder mount and my knees from trying the knee hold. My upper abs and shins are also sore or bruised. Does this go away over time? and how long does it take? Also, I've searched other posts about the skin ripping/pinching feeling, but no one has really said whether or not it goes away.

    So, for those of you who are now pole veterans, how long did it take for you to build up the strength, and get use to the pinching?

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    God/dess Kylea2's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Have you mastered basic moves yet? Those are semi-advanced to advanced so there's a very good chance you haven't built up the muscles in those areas yet.

    Be sure to give yourself a break in between practice sessions, don't practice too long and use lots of arnica to keep form getting the bruises or sore muscles.
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    Featured Member Corey's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    ( One of my instructors said drinking pineapple juice or eating pineapples will help reduce bruising).

    You gotta work up to it. Doing pull ups and chin-ups help. I'm self taught years ago, but only knew about 8 moves in all that time. I started classes 6 months ago. I've learns lots. But I also learned that basic stretching before poling doesn't cut it. You need to give your self a good 20 mins or so of stretching and conditioning. This means: push-ups, crunches, working your splits, some yoga (especially for your back) and always stretch your wrists. They get really abused over time.
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    Moderator charlie61's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Uuugh. Pole bruises. Yeah, I know all of those sexy pole moves look awesome, but it's a bitch getting to that point. You just haven't seen the work all those youtube girls put into mastering those moves before they posted them for the world to see.

    As others have said, I'd take it very slowly. Start basic ("sitting" on the pole, etc), and work your way up from there. No one goes from setting up their poles to doing geminis overnight.

    Bruising is very, very normal. So is soreness. If I haven't worked in a few weeks, doing even a few pole moves when I come back can make me sore. And I'll bruise. Ooooh do I bruise. The tops of my feet, inner thighs, backs of knees, etc. Your body will eventually adjust to the abuse, however. Everyone is different, so it's hard to say how long this will take. If you're doing certain moves consistently, your body will (probably) ultimately say "fuck it, you're on your own" and stop bruising in those areas.

    Some women take to the pole like fish to water, some women work up to being able to do the crazy moves, and some women just never seem to quite have what it takes to work the pole that effortlessly.

    I personally am a muscular chick (5'7", 150 lbs...though I'm very slim), and my body type actually works against me. My legs are so heavy that I have problems lifting them (not that I'm a bodybuilder or anything, but many 'pole girls' tend to have lighter builds). Add this to the fact that pole work doesn't make money in my club, and I don't have much motivation to learn anything crazy on the pole. However, I wish you luck, and respect your enthusiasm!

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    Veteran Member luckischalk's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    It took me a couple weeks. I would recommend taking a class and then practicing at home. When I took the class the teacher was able to help me see when I was making things harder on myself by the technique i was using.

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    Featured Member Nakita Kash's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Quote Originally Posted by Corey View Post
    I also learned that basic stretching before poling doesn't cut it. You need to give your self a good 20 mins or so of stretching and conditioning. This means: push-ups, crunches, working your splits, some yoga (especially for your back) and always stretch your wrists. They get really abused over time.
    Warm ups can and SHOULD be done on/with the pole. ESPECIALLY for beginners who need to build up skin tolerance. Push ups and crunches and just about any other exercise can be done using the pole. You can develop a warmup specific to the muscles that are directly related to pole dancing. It is a great idea to find an instructor or maybe some online help with these warmups. Check out www.PoleJunkies.com, www.studioveena.com or www.polechamp.com for warmup ideas using the pole. You can also find some of these on You Tube, but anybody that is giving a lot away for free has either stolen it, or doesn't usually know what they are talking about so be careful!

    I always stretch my students at the end and sometimes middle of the workout because that is when the muscles are really warm. Yoga is great for poling! Anything that will help your flexibility and core strength at the same time will truly benefit your poling!

    Quote Originally Posted by charlie61 View Post
    Everyone is different, so it's hard to say how long this will take. If you're doing certain moves consistently, your body will (probably) ultimately say "fuck it, you're on your own" and stop bruising in those areas.
    Great theory! I have been poling for 15 years and I still bruise. I bruise if I make a misstep, if I overdue use, and if I learn a new move. My body has built up tolerance the way you described but it truly will never stop. My best student keeps telling everyone "pole dancing hurts, but its so rewarding!".

    Quote Originally Posted by luckischalk View Post
    It took me a couple weeks. I would recommend taking a class and then practicing at home. When I took the class the teacher was able to help me see when I was making things harder on myself by the technique i was using.
    EXACTLY!!!!

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I looked for a class in my town, but there is literally only ONE place that offers classes. I'm going to go to one, just to get a general idea of hand placement, coordination, etc... I think I just need to get my placement right.

    As for the skin pinching, fuck man it hurts!! I don't see how that will ever go away. Even sitting on the pole is painful. And when I try to sit on it then invert backwards to grab the pole I feel like my thighs are going to rip off.

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    Moderator charlie61's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    X-poles will definitely make you earn your pole creds.

    Mine (the standard x-pole) is much less 'sticky' than my work pole...which means I endure a lot more pain when I exercise at home.

    In other words, you're learning on one of the most difficult poles. Many of the youtube girls (assuming this is one of your sources for learning moves) are working on stationary titanium gold poles (among others)...much much easier to work on!

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Hell I don't know whats better--a lot of friction so I don't slide all over and break my neck, or less grippy where I can barely keep my self up or climb the thing.


    I have my x-pole on an area rug, and It looks like it's leaning. Charlie, does yours need to be re-adjusted occasionally?

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    Default Re: Learning the pole-how long until the pain goes away?

    Sometimes mine needs adjustment during temperature changes (the ceiling can flex).

    I suggest you use a level (the tool) to figure out where to put your pole. And I'm pretty sure it isn't recommended to put them on rugs (unless they were made for a pole to sit on). Compression of the carpet leads to sliding.

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I don't have anywhere else to put it. I live in a studio, and I only have one open space, and it has the rug over it. The carpet in my studio is suuuper shitty and dirty and they refuse to replace it, so I refuse to have it showing.

    So today while messing around, I came to an odd conclusion... I'm convinced that after only 3 days of not shaving, I lost a lot of grip with my legs on the pole because of the hair on my legs. Have you noticed this before? It's kind of funny, I couldn't figure out why I couldn't grip it, I was like, "WTF?!" And I assumed it was because I haven't shaven my legs. Ha!

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    Default Re: Learning the pole-how long until the pain goes away?

    ^ Yes. It's amazing what small adjustments like that can do to grip.

    Try jumping on your pole right after you towel off from your shower. Sticky!!!

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I'll give it a shot. Thanks for the advice!

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    Default Re: Learning the pole-how long until the pain goes away?

    When I learn a new move/hold that involves skin that doesn't normally touch the pole gripping... it typically takes about two weeks for it to completely stop hurting me... stops bruising for me after the first bruising fades. Typically about a week.
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    Featured Member Nakita Kash's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Quote Originally Posted by crazybeautiful28 View Post
    So today while messing around, I came to an odd conclusion... I'm convinced that after only 3 days of not shaving, I lost a lot of grip with my legs on the pole because of the hair on my legs. Have you noticed this before?
    It's also because you haven't removed dead skin. When we shave we expose new skin which grips better. Dead, dry skin makes gripping hard. Shaving exfoliates!

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    Member rubberstarlet's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I have a titanium gold xpole, its got a good grip for me and friends. I still get pole burn, but I know what to expect now. The brusies always come, but they heal faster over time. I'm still new to pole but with practice, time and effort you'll catch on! Classes are good to so know the proper way and not hurt yourself. Do what you can and don't rush it.

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    Featured Member pixierocksonthepole's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Yeah those feelings of pinching and burising will not really ever go away as has already been said. But you become accustomed to them instead. They bothered me less as I went on. Also I never took pole classes so maybe because I did it on my own that how I got used to it all may be different than you will. It really is just a process and the time it takes to get used to it depends on the person and the method.





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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I just have to toughen up over time and not be such a wimp. Man up I guess... haha.

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    Member rubberstarlet's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Haha that's pretty much said, to be honest. You get used to the pain, and when climbing u still get bruses, but you have more control when you become stronger.

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    Featured Member Glamgirl's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I took classes a couple of years back and got semi advanced in them. I stopped using the pole for 2 years and now i can do only basic stuff and only just do an invert!!!
    I just wont stick to the pole now,ive tried sitting on it but i just slide down no matter what i do. I think it is because i am way out of practice, now i have it up permantly i cant hopefully spend more time practising.
    A Good Girl With Bad Intentions

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I've continued practicing, but I've been noticing a strong pain in my forearm. Almost like a fracture or severe bruising (but there is no discoloration) so I don't really know what it is. Maybe a strained muscle or ligament?

    Also, my wrists hurt like a bitch! It's what I would explain carpal tunnel to feel like (although I have never had it). My wrist feels like they do when it's really cold out and don't wear gloves--like intensified arthritis.

    Is this normal as well? And will it go away too? I'm considering taking a break to make sure I haven't caused any serious damage, but I am a little worried I'm beating up my body.

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    Moderator charlie61's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    ^There's a fine line between "this hurts" and "this is damaging me." Go with your gut.

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    Veteran Member crazybeautiful28's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    hmm, yeah, I'm going to lay off the pole for a few days and see how I heal up. The thing is though, my day job is very physically demanding and I am constantly lifting things that are pretty heavy--I don't think that's helping.

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    Veteran Member Amareth's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    I know it sounds weird but I get kinda proud of my pole bruises, usually means I've learnt a new trick. But yeah, does suck when you're absolutely covered in them!

    Don't worry, usually once the bruises from doing a particular move go away they don't come back. I also use arnica in pill and cream form which really helps, 2-6 pills a day (depending on how badly bruised I am) and rubbing cream in as soon as you feel a bruise coming up then 2-3 times a day really helps them go away quicker.

    Hope this was helpful

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    Featured Member Nakita Kash's Avatar
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    Default Re: Learning the pole-how long until the pain goes away?

    Quote Originally Posted by crazybeautiful28 View Post
    The thing is though, my day job is very physically demanding and I am constantly lifting things that are pretty heavy
    You might actually have carpal tunnel then from your day job and it flares up when you pole. Especially since you are "constantly lifting"- any repetitive movement like this could cause carpal tunnel. I actually have carpal tunnel from poling for over 15 years.

    Quote Originally Posted by Amareth View Post
    I know it sounds weird but I get kinda proud of my pole bruises, usually means I've learnt a new trick.
    Funny, I cheer for my students when they show up with the bruises I gave them their last class. They beam with pride!

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