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Thread: OUCH. too much pole?

  1. #1
    Gypsy74
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    Default OUCH. too much pole?

    So ever since I got my pole I've been monkeying around on it constantly- probably too much. I finally learned how to go upside down, and I've been practicing and practicing. About 2 days ago, my back started hurting. Now, when I stretch or breathe in really deep (making my ribcage expand) I have sharp pains in my back. I think I might of torn something.. it hurts really bad. It's more on the right side too, which means it's definitely from practicing pole work because that's my dominant arm. Since it's my back (below shoulder blade/ribs) what is there I can do to make it heal faster other than abstaining from the pole? (which is very hard to do, it's so tempting, being in the middle of my room and all)

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    God/dess Bella21's Avatar
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    Default Re: OUCH. too much pole?

    Well, I'd recommend taking a break from the pole. Depending on what happened to your back, you might be better in just a week. You just need to give your body time to heal. It's just going to take longer if you keep using those muscles.
    If you think school is hard, try being stupid.

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    Default Re: OUCH. too much pole?

    You're using new muscles upside down and overused them a bit (at least). Tub + epsom salts + motrin might help. You also might want to check to make sure you're engaging (as my Pilates instructor housemate is always telling me) the right muscles. You may need to use the stomach muscles more or something. Can you ask a trainer or one of the pole-master ladies here might be able to chime in?

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    Veteran Member Fionaver's Avatar
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    Default Re: OUCH. too much pole?

    I'm voting for sore muscles, but I'm not an expert by any means. Sounds like how it felt when I started doing them, but I wasn't doing them nonstop either...

    Be careful with the tub thing - if you do have inflamed muscles, hot bathwater can aggravate them more and cause excessive swelling. If you do take the epsom salt bath, put ice on the affected area afterward but don't exceed more than 15-20 mins straight. And take an anti-inflammatory.

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    Smiley Re: OUCH. too much pole?

    that happens, especially if your new to the pole. your body will hurt and you will get unexplainable briuses and pains. you probably just pulled something or are working muscles that didnt get worked out that often. my entire routine is on the pole, and in time your body and hands will get caluses (as awful as that sounds) and you'll get used to it. but if it is unbearable pain go to the doctor and get some pain killers. i have to take pain killers everyday at work and it helps so much! i like Lortabs, gives me energy, and best of all takes away the pain. the pole is awesome! i wish i had one in my house! good luck and keep at it!

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    Featured Member Katherine's Avatar
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    Default Re: OUCH. too much pole?

    Also, you mention you're always just monkeying around on it. Remember that just this is exercise for your body. You can't just jump on and off it at anytime to do strenuous things.

    Take the time to warm up and stretch before playing.

    And also take the time to stretch and cool down at the end...

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  7. #7
    Gypsy74
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    Default Re: OUCH. too much pole?

    I dont' have a bathtub...

    I do stretch before I practice on it, and after as well!! I guess it's just overuse, it's getting a little better today, but it does hurt to stretch all the way back and breathe in really deeply because it stretches out my ribs/shoulder blade

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    Featured Member short skirts's Avatar
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    Default Re: OUCH. too much pole?

    I used to take muscle relaxers for the same pain you described sometimes after a lot of strenuous pole work. Something else that really helps is a deep tissue massage and ibuprofen, of course.

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    Default Re: OUCH. too much pole?

    Definitely a muscle strain since the location you describe isn't in a joint. And it doesn't sound like you've done anything to suffer a rib fracture. Along the lines of advice above, take a few days off the pole. Put your arm in a sling when you have nothing else to do. The pain is a good thing because it reminds you to leave your back alone. Stretch and massage may also help speed up the healing process.

    If you choose to take meds (anti-inflammatories, etc) you must take extra caution not to put any more strain on your back. They only mask the problem, not speed up recovery. Hope this helped.
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  10. #10
    Callyish
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    Default Re: OUCH. too much pole?

    Are you doing proper stretches? There are stretches you need to do specifically for the pole... I recommend talking to Alena Downs shes like the queen of stretching.

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    Default Re: OUCH. too much pole?

    Girl, I'm going through the same thing right now. I worked 5 days straight and all that upside -down stuff took its toll on me. During a weak moment I must've performed a trick wrong and now I have the same back problem you have.

    First of all, stay off the pole. Continuing your tricks while your back is messed up can aggravate an injury even more. It's better to stay off the pole until you are fully healed . Why risk your job due to an even more serious injury?

    NEXT-for the pain, I have been taking tylenol and using this spray called "STOP pain spray" . You can get it at the drugstore. Using anything (spray, lotions) to alleviate back pain/arthritis will help a lot.

    And make sure you get lots of rest. Let that boo boo heal. Don't exercise for a few days. You really need to take the time to heal.
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  12. #12
    Callyish
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    Default Re: OUCH. too much pole?

    No she needs to exercise, light stretching is your friend!! By not doing anything and being inactive shes just asking for the muscles to seize up.

    Im not saying swing around the pole, that wouldn't be smart lol.

    When you have muscle injury you need to stretch it lightly to keep the blood flowing there to help the muscle heal.

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    Default Re: OUCH. too much pole?

    ^ Yeah, light excercise and lots of stretching. Don't heat it, use cold for inflamed muscles.



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    Featured Member Sunshine73's Avatar
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    Default Re: OUCH. too much pole?

    Quote Originally Posted by Callyish View Post
    No she needs to exercise, light stretching is your friend!! By not doing anything and being inactive shes just asking for the muscles to seize up.

    Im not saying swing around the pole, that wouldn't be smart lol.

    When you have muscle injury you need to stretch it lightly to keep the blood flowing there to help the muscle heal.
    Stretching is fine. I'm talking about lifting weights, strenous exercise.

    I've had pain for the last several days. While I am stretching to ease the pain, I am postponing my workouts and choosing to rest instead because I do not want to overwork an already strained muscle. I'm feeling much better today on the count of this. Waaay better.

    Yeah. Stretching is OK. But don't go power lifting right now. And stay off the pole.
    Quote Originally Posted by Picaresque View Post
    Maria Callas said it best: "When my critics stop hissing, I shall know I'm slipping."

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    Default Re: OUCH. too much pole?

    I stand corrected on the heat for muscles. I'd always been told to get in the tub! *writes this down with all the other stuff I've learned from SW*

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    Default Re: OUCH. too much pole?

    When I first started doing pole work my ribs hurt so much from it that i could barely breathe. It seems that there are muscles that you never use that are used in polework so when you started using them, they got overworked. It took me a month or two before it didnt bother me anymore. Im pain free now.

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    Veteran Member alenadowns's Avatar
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    Default Re: OUCH. too much pole?

    Welcome to not understanding what the pole actually requires of the body.

    Understandable that you have been practicing since you got the pole.....but this is my question.....

    Did you stretch your shoulders, lats and pecs before each session?
    Did you do full range of joint motion to engage internal muscles?

    Without those 2 things...you WILL DAMAGE YOUR MUSCULAR SYSTEM.

    Please, for the sake of you walking upright for longer than 5 years, stretch before you pole. Your ribs have small muscles (internal obliques, erectae spinea), which if torn, can cause permanent damage. Also the trap that runs along the neck is also attached to the lower trap that runs under the scapula (shoulderblade). By keeping your arm in a raised position and increasing weight resistance, can cause the lower trap to seize.

    Its easy, you can make it part of your show...or if you are at home...part of you work up.

    Also remember....do not go into the hardest trick you know first, you should do a few of the basics to work your body up.

    Send me a pm, and I will forward you a stretch program to protect your body.

    I teach...but I will send this out for free if it will stop another girl from causing damage to her body.
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