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Thread: Tips to prevent injuries from dancing

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    Featured Member Cashmere Star's Avatar
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    Default Tips to prevent injuries from dancing

    There is nothing stopping me from being a stripper - nothing scares me too much, except physical injuries!
    Such as joint/knee problems, skin problems, foot problems (from high heels)...
    I've been reading about how you should wear legwarmers or kneepads for floor work in order to prevent knee injuries, and how it's recommended to buy insoles for high heels.
    How I should bike to strengthen my muscles, which then can help support my kneecaps during dancing. How my knees should never extend beyond my toes when I squat during dances because it can murder your knees.
    I surely don't want to get foot problems and physical issues early in my career because then I wouldn't be making money for long!


    Do you have any dancing /high heel tips you wish you'd known, that could've prevented injuries in the long run?


    Weekly earning target: $1000
    Saving for: school, traveling, rainy day fund

    Quote Originally Posted by charlie61 View Post
    What would "future you" want you to do right now?




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    God/dess audrey_k's Avatar
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    Default Re: Tips to prevent injuries from dancing

    The only thing I can think that I should do is get professional sports massages. Especially in my calves, when I quit dancing they were so tight and f-ed up it took about 5 sessions before the massage therapist could even give me a proper massage. I usually get regular massages cause they're cheaper, but my back muscles are super f-ed up.

    When you start dancing you're going to get bruises and be sore and all that, there's nothing you can do about it. It'll go away over time.

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    God/dess shanna dior's Avatar
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    Default Re: Tips to prevent injuries from dancing

    I take my heels off whenever I can in the club. If it's dead and I'm just sitting around, off they go. If I'm giving a dance, off they go. I wear slip ons so it's no problem, but I could see it being annoying if you have straps or wear boots.

    I also really take it easy, especially on stage. Stage tipping isn't really a thing here, so there's not much of an incentive to put on an acrobatic or intense stage show. I try and save my energy by moving slowly, incorporating stretches into my show (stretching before work is also a good idea), and just in general not doing anything that exerts my muscles too much. I get sore in the mornings after I work, so this helps minimize that. I also try and not go on stage super often and keep my lap dances more GFE/cuddly rather than moving around a lot or doing any fancy moves. Just overall, the less hard you can be on your body, the better.

    Massages are also amazing as audrey suggested.

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    Featured Member SuperJa's Avatar
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    Default Re: Tips to prevent injuries from dancing

    As the others have said- stretch. Take your heels off during lap dances if you can. Bring two pairs of heels that are different heights so you can switch during a shift. Never wear shitty heels.

    If you wear boots on stage, you can wear knee pads. Also make sure when doing floor work, crawling around etc, it's the sides of your knees you're using, never on the actual kneecap. I don't ever wear knee pads or leg warmers and it hasn't been an issue for me personally after a few years.

    I dance in an area where stage shows are big. Work out and eat right- get in lots of protein so your body can properly recover from the damage you inflict on it dancing. If you do polework, never do a move you can't do properly. If you're "throwing" yourself into anything, you're asking for trouble!

    The knees beyond toes rule is actually an old one- it doesn't really apply. As long as your knees are tracking properly over your toes, it's fine. Depending on your own physiology, it might put less stress on your back if your knees are farther forward.

    As for skin- shower when you get home. Exfoliate. Moisturize, but far enough before work that your skin isn't greasy at all before you get there. Buy good makeup and use a lot. Think of it as your face armor- we handle so much money, which is the dirtiest thing. You don't know where custies have been, and clubs can be varying levels of cleanliness. I find my face breaks out less the MORE makeup I wear- but make sure you're washing it off at the end of the night.

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    Default Re: Tips to prevent injuries from dancing

    Re: polework -- your joints will take a serious hit. That just comes w/ it. SuperJa was good to point out that you should nvr throw yourself into a move. If you don't have the strength to do it properly, shelve it. There is almost no such thing as 'too much strength' so don't rush learning smtg, nothing sucks like hurting yourself onstage in front of every1 & possibly causing yourself permanent dmg on top of it.

    If pole tricks become your thing, there are a number of websites where you can 'research' the trick you're trying to learn -- the muscles that are working, & the physics & how to do it correctly. Or go to a pole studio. Sm girls you meet at work may know certain tricks well enough to teach them properly, one of my dancer friends is actually a certified instructor, but be careful of what they show you if they can't explain the technique bc they might not be doing it correctly.

    A tip for your knees -- when you're on all-fours, rest your weight on the front face of your shoe platforms instead of your knees. You can then just slide your legs forward, w/ your knees just off the floor, & esp in the dark & flashy lights, no one will know the difference. Tall boots often provide better support, esp if you have prior knee or hip problems. You may also find w/ experience that your joints prefer a certain heel hgt. I can handle 6" for example, but my knees & hips are much happier if I stay at 5" or below.

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    Default Re: Tips to prevent injuries from dancing

    If you have to walk up or down stairs at a club it helps to angle yourself sideways on the trek down them. We have a long flight of stairs and this saved me a few tumbles.
    There is no reason to take it up the ass and then act all butthurt.
    -Sophia_Starina

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    God/dess Sophia_Starina's Avatar
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    Default Re: Tips to prevent injuries from dancing

    If it hurts, don't do it.

    Now, I'm not talking about sore legs or the occasional bruise. Skin gets more resilient after a few months of polework/floorwork... you'll build up endurance and be able to dance for lengthy periods of time with enough practice. The ouchy feeling you get when you do an intense workout and push your limits is not what I'm talking about here.

    I'm talking about lightning-bolt level pain that happens when you bend your joints incorrectly... the moment you sense it, stop immediately. Make sure that you don't do it again. That is some nerve stuff that is akin to a blazing red flag screaming at you to slow your roll and tone it down. Don't do anything jerky or rapid.

    It is so imperative that you recognize your limits and dance at your own pace.

    Slow slinky motions look better on stage anyway.
    Quote Originally Posted by Jay12 View Post
    ^What Sophia said.
    Quote Originally Posted by yoda57us View Post
    I wish there was an "auto-like" setting that I could just have applied to all of your posts Sophia....

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    Default Re: Tips to prevent injuries from dancing

    Honestly just avoid doing crazy stunts like lots of pole work...these days it's not worth it.

    Get a little blanket or pad for floor work..

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    Default Re: Tips to prevent injuries from dancing

    Stretch a lot, jog, eat well, get massages, take baths. Turmeric vitamins help swelling if your knees are swollen. Don't do pole work incorrectly, take a pole class or learn from someone who is really good. Don't do too much on your knees, if it hurts, stop it. I personally try to not go on stage very much if I can help it as that seems to be where I get hurt.

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    Default Re: Tips to prevent injuries from dancing

    Wow, a lot of great tips!
    I'll look into massages and turmeric, as I'll probably need them the more dances I do. I stretch everyday and try to get enough protein and top it off with a glucosamine supplement.


    Weekly earning target: $1000
    Saving for: school, traveling, rainy day fund

    Quote Originally Posted by charlie61 View Post
    What would "future you" want you to do right now?




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