Can I Get INJURED Pole Dancing? 3 Things Beginner Pole Dancers Need to Know (Part 2)

Рет қаралды 16,604

Күн бұрын

"I'm scared to pole dance because I might get hurt!" 😰 💔 This is true, pole does cause injury!
So let's unpack HOW it happens and WHAT you can do to keep yourself safe on the pole!
This is the 2nd video of the 3 part series '3 Things Beginner Pole Dancers Need to Know'. I'll be chatting about the topic, 'Can I get injured pole dancing?'
In this 3 part series, I'll be revealing all I know to answer these BIG questions to help you start or get better at pole dancing:
1) Is pole dancing hard? 😰
2) Can I get injured pole dancing? 🤕
3) Can anyone pole dance? 👯‍♀️
Make sure to stay tuned for all parts!
⏰ TIME STAMPS ⏰
0:00 Intro
0:11 types of injuries
1:19 pole is an injury prone sport
1:51 falling
2:49 the importance of a good pole
4:50 prepare your body
5:38 my injury story
6:50 why it happened
7:44 solution 1 - conditioning
8:35 solution 2 - technique
9:24 consequences of not conditioning/using proper technique
10:09 mistake 1
10:50 mistake 2
11:21 mistake 3
12:12 injury prevention tip 1
15:58 injury prevention tip 2
18:05 my current pole workout schedule
18:10 injury prevention tip 3
▶️ Related Videos ▶️
IS POLE DANCING REALLY THAT HARD ? 3 Things Beginner Pole Dancers Need to Know (Part 1) • IS POLE DANCING REALLY...
📣 MENTIONS 📣
@dr.emilyrausch dr.emilyrausch?...
@thepoledr thepoledr?igshi...
@thepole.physio thepole.physio?...
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Strength and Conditioning for Pole - Neola Wilby thepolept.com/product/the-book/
👯‍♀️ BUY A POLE HERE 👯‍♀️
I have an X-pert Complete Set (NX) Spinning X-pole (brass 40mm) - it can also change to static. X-pole has one of the safest, high quality poles, which is what you need in a pole!
🇺🇸 US links
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🖖 POLE GRIPS 🦵
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Body Grip (to stick to the pole)
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(Note: If you use the US XPole and Amazon links above to purchase your products, I will receive a small commission at no extra cost to you. As an Amazon and XPole Associate I earn from qualifying purchases. Thank you so much for your support 😘).
🎵 MUSIC 🎵
Music by Mr. Jello - Bright & Early - thmatc.co/?l=F8148EC8
Music by Blue Sirens - Fizzy Machine - thmatc.co/?l=BE6A7CB3
Music by Mr. Jello - Last Adventure - thmatc.co/?l=F9D76970
Music by Blue Sirens - Swing Set - thmatc.co/?l=EF47217E
Music by Blue Sirens - Taro - thmatc.co/?l=28AC09E2
Music by Sonic Nothing - Miles Away - thmatc.co/?l=D0A92CE0
Music by Damien Sebe - Skate Park - thmatc.co/?l=012A71E6
Music by Damien Sebe - days in the west - thmatc.co/?l=56C0BE31
Music by Blue Sirens - Recess - thmatc.co/?l=70721B1C
Music by Sonic Nothing - Retrogade - thmatc.co/?l=568D59AB
OTHER CREDITS
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✅ SAFETY PRECAUTIONS ✅
Pole dancing is super fun but there are also risks involved you should be aware of before starting. These videos are advice only and are not intended to replace in-person professional classes. Please warm up before engaging in pole dancing AND engage in off the pole strengthening and conditioning to prevent injury! I am not a professional pole dance teacher. I recommend attending in-person classes before trying any moves on your own, especially when learning upside down tricks where a spotter is essential! If you have a pole at home, please make sure it is set up properly and is from a reputable supplier. There is always an element of risk when pole dancing and by following these videos you may be placing yourself at risk of injury. Please be careful and only do moves within your skill level.
Happy pole dancing 🤗

Пікірлер: 63

@KelseyHontz Жыл бұрын

I love this discussion so much-- yes, it's scary to think about injuries, but so much scarier to think of someone barreling right into pole dancing without any preparation or safety measures. It may not be the -sexiest- pole topic, but I think it's one of the most important ones!!

@PoletatoJemPoleDancer Жыл бұрын

Thank you for your input, Kelsey! 💖I always love to hear it 🤗 I TOTALLY agree it isn't the most viral topic here in the pole dancing space but it's so underrated!! I'm sure both you and I can relate to just being so focused on the fun side of getting trick after trick when we first started!! Have you experienced any pole related injuries yourself?

@KelseyHontz Жыл бұрын

@@PoletatoJemPoleDancer I gave myself tennis elbow trying to do forearm-focused pole moves and a sword fitness class at the same time, and it hurt SO badly lol. I had to stop the sword stuff and calm way down with the pole stuff for a while!

@restorewithadisha Жыл бұрын

I fell off our stage pole at work after overworking my arms. I practiced shoulder mounting earlier that day for about an hour. I hadn't realized how much I had worked the muscle... At this point I had been using my pole at home almost every day that week, plus biking, plus yoga every morning. Doing a basic invert, my arms failed me. Two weeks later I still have a concussion. It's scary... I haven't been able to do yoga. Downward dog sends my head into spirals quickly and I miss being on the pole and moving my body so much, though it's only been two weeks. I'm LUCKY to be able to move every part of my body and feel every part of it. Thank you for this video.

@michaeladonsbach1872 3 ай бұрын

I am so grateful for your content! I really appreciate the knowledge you share. I am taking beginner courses here in Germany. So far, no one has explained the correct basic technique to me. Personally, I like to overdo it, so I am pretty sure your content will protect me from injuries. Thank you so much❤

@Ria-cg6pu 29 күн бұрын

I’m 2 months into my pole journey. Thank you for sharing this.

@KelseyHontz Жыл бұрын

Okay hi I'm back to leave another comment. I just love how clean and professional your videos are-- the editing is slick, the pole clips are bright and well-explained, and your topics are so useful. I always have such a great time watching your stuff!

@PoletatoJemPoleDancer Жыл бұрын

Naww! Thank you for taking the time to leave such positive feedback 💗I LOVE your content too. Creating content is your calling 😜

@ClayRhodes 11 ай бұрын

I really appreciate all this information. Love!

@tatianarubas Жыл бұрын

This is so helpful. Thank you so much for sharing. I’m realising I’ve made every mistake that you made as well, and now am recovering from a shoulder strain. ❤ stay safe and strong out there beautiful pole dancers!

@EarCandyAsmr 10 ай бұрын

This video was a God send… ❤️🥰 thank you for your gentle pole content !! it’s much needed - and I love all of your other videos

@annalisadeb95 Жыл бұрын

Great video! I like how you really broke it down. I am new to pole and I also do not want to rush into things and injure myself.

@marinagrishayeva857 Жыл бұрын

Amazing video, great tips, exactly what each beginner needs. Thank you! Great job!!

@therealtulip Жыл бұрын

Super useful video! Thank you so much for all the helpful information.

@astridhiort9847 Жыл бұрын

Thank you for a really great and informative video! I've just started pole dancing and absolutely loving it, but wondered what are the common injuries and how to prevent them. So, this was exactly the video I needed at this point and will definitely keep reminding myself how important a good foundation is. Thank you!! Looking forward to your upcoming videos

@peaches8864 6 ай бұрын

I’d love more of these! 😊

@TaiNatsu Жыл бұрын

I started this month, this week I wasn't really focused during practice (family issues) and got a muscle tear, ouch! Be always focused while practicing, girls!

@Sarahbekk77 4 ай бұрын

I love this all information thank u so much ❤

@melissahubbard2195 Жыл бұрын

Great video! I really appreciate this topic. Getting new tricks is so much fun that it's tempting to push too hard, and I appreciate the reminder that it's more fun to stay safe and healthy and keep poling.

@PoletatoJemPoleDancer Жыл бұрын

Thanks Melissa 🥰 I hope you continue to progress safely in pole 💪

@nicolengai1470 Жыл бұрын

hi thanks for this video! finally identified the pain in my arm to be tendonitis :( would really appreciate if you could make a video for pole conditioning exercises, and how to 'activate' those muscles on the pole!

@user-xj6mj3be4d Ай бұрын

This is such a good video, has really helped me realise the importance of pole safety and proper technique I'm definitely going to be going to the studio today and working on my technique

@a.jvycious4626 Жыл бұрын

currently recovering from a neck nback and shoulder injury yall please be careful and go at ur own pace !!

@Trinity_vlogs Жыл бұрын

Please never quit you are amazing really🥺💗

@PoletatoJemPoleDancer Жыл бұрын

I plan to pole for as long as I live ✊😝

@silk.spectre6606 Жыл бұрын

Hi, Poletato Jem! :D I recently started pole myself. I'm totally astonished by what you said about how we all just want to jump into the coolest moves without realizing how dangerous it is. It's so, so true! I have a background in fitness, so I knew I was strong for a lot of the intermediate moves. After a week or so, I was already doing some crazy spins, but then, after just a few days, I developed such a horrendous neck strain that I couldn't function properly. I lived off of pain meds at work, and I couldn't get good sleep. My traps and upper neck were so strained that I had headaches from it. It was absolutely awful. Now, after watching your videos, I know that I have to be patient and just take it slow. I think pole can be beautiful even on the complete beginner level with a little bit of creativity. It's a great sport that can make us feel great and sexy, but if all of this means dealing with insane pain because our bodies are't ready- it's not worth it. Thank you for bringing this up!

@bmon3518 Жыл бұрын

fab comment! totally agree re poile being beautiful on the beginner level - beautiful to both watch and do...even simple dip spins and pirouettes, it's worth becoming an artist at those and you can learn the basic technique through the beginner moves. :)

@user-ky2vb8uy3r Жыл бұрын

Great video! 🤩Thanks so much for pointing out the flip sides to pole dancing. I actually tore my shoulder capsule during an invert when I was progressing too fast and I was out of pole for six months. I would be super grateful if you could do a video on specific off the pole conditioning exercises that are helping you strengthen your shoulder and arms 🥰

@PoletatoJemPoleDancer Жыл бұрын

Ouch! How's your shoulder now? I have a basic conditioning vid coming up soon :)

@roach5952 Жыл бұрын

brilliant, thank you. I'm already a rock climber so my arms and shoulders are good to go, I'd recommend climbing to anyone looking to strengthen their arms, shoulders, and core (and legs/butt too). i think it will prove a helpful prowess when learning to pole

@lornab1316 Жыл бұрын

Thank you for creating a video on this important topic. I started doing pole 1.5 years ago at the age of 47. I'm in pretty decent shape with a small history of dance and gymnastics. However, in my first year at pole I have encountered a few injuries that have lasted a few months each. Definitely taught me what your video is explaining...important to not rush, learn proper techniques, and don't skip on the strengthening and conditioning exercises. Also PLEASE beware that not all instructors are very educated in teaching safety. I had an instructor teach some advance grips in a beginning class and I had a wrist injury that lasted over 3 months. Great informative video, thank you!

@emmamations Жыл бұрын

Not only this but teachers don't know what you are feeling. What might be correct technique for one person can be an issue for someone else. I ended up with a shoulder overuse injury doing a conditioning exercise that everyone else is fine doing, my teacher wasn't a bad teacher for making me do it and had no way to know it would injure me. You have to be very hyper aware of your body to do pole and make sure you don't ignore any warning signs.

@PoletatoJemPoleDancer Жыл бұрын

@@emmamations This is such great feedback! Couldn't agree more that we are the best readers of what our bodies can handle. Love this so much !!

@PoletatoJemPoleDancer Жыл бұрын

Thank you for sharing your story and for your helpful advice!!

@PoletatoJemPoleDancer Жыл бұрын

@@emmamations Also, out of curiosity, what was the conditioning exercise which hurt your shoulder?

@bmon3518 Жыл бұрын

Hi, thanks for your post. I started pole at 50! I'm now 1+ years into it and what she is talking about in this video is exactly what's happened to me - 1 year of going all out in classes, and I have what seems like a nagging elbow injury that is not going away quickly. It's quite hard to understand tendonitis type injuries, the pain is on and off...you are always second guessing but I think that the fact that I still have pain is my body's way of telling me that I need more time off (I went back to class too soon) and that I need to give it more time. I How long did you have to stay off the pole use to injury if you don't mind my asking?

@sophiamaria1296 Жыл бұрын

Hi, thanks for the videos, I've just started pole dancing and your channel gives me great tips and lots of perspective! 🤸🏼💓

@PoletatoJemPoleDancer Жыл бұрын

Yay! Thank you for joining the Poletato family 💖

@bmon3518 Жыл бұрын

This is such an important video. I am totally in this place right now; started pole 1 year ago, got to doing intermediate tricks and inverting, but without proper strength and technical basics - and the result? Golfer's elbow injury, that is not going away quickly - because it was not a one off injury. This is an example of an injury that as you say developed over time through repeatedly doing things my body doesn't yet have the technical awareness and strength for...now where am I?..well I found your two videos for beginners with weak arms and I went back to practice yesterday and followed them and did dip spin and a few basics, focused on them..still as beautiful and as satisyfing as going upside down etc. I have to say some of the stuff on those videos my arm is even not yet ready for; but I didn't push my arm, didn't invert, climb. The reality is I might need 6 months- 1 year to let myself heal and focus on the technical journey of pole, but you know I am going to give it to myself...going to get the Pole PT book study it, as you say, I want to be doing this lifelong...! Your videos are superb thank you :)

@jewelbrava7829 Жыл бұрын

Hey just wanted to say that I love your energy an enjoy your videos ❤️

@PoletatoJemPoleDancer Жыл бұрын

Aww! Thanks Jewel 😋 Have you been poling for long?

@aquaayol843 Жыл бұрын

Thank you! I’m coming back to this video after experiencing wrist pain after my last pole class. I feel like I’ve been taking things slowly (I train once a week in studio and have yet to move on to inversions) but know that the studio I’m currently at doesn’t teach proper technique so I’m not sure which move created the injury 😢. Been thinking about getting one of those grip strengthening tools to workout on the go.

@Silvermoonscorpion 2 ай бұрын

I guess coming to pole 45 years in age and already on disability, it seems rather obvious that pole could (will) cause injury and why.. I played on a pole in my elementary schools playground in grade school, some years back now, 😅 and that let me feel the burn. Not to mention falling off and those subsequent injuries..

@amparoginer4092 Жыл бұрын

Hello Jem! Your videos really helped me to get better. Would you have a recomendation for scheduling a pole training? Thanks

@Emi-cl2rt 8 ай бұрын

Thank you so much for this informative video. I'm a total beginner, currently recovering from a shoulder overuse injury, and I totally understand what you're saying now. It's so important to build strength. I wasn't strong enough to handle even just beginner moves. Now I'm in physio and doing exercises to strengthen the muscles. Without enough strength, your technique is bound to suffer. Been off the pole for 3 weeks. Taking my time to get strong!

@marie-lisedespeghel5155 4 ай бұрын

I have done about 8 classes and my wrist hurt, really like pole dance, nice to see this video and your comment, will give myself a little break and do exercises to get stronger

@gailmetschke8676 12 күн бұрын

I'm doing the exact same thing right now . I hope to be able to try pole classes again after 10weeks of shoulder conditioning program

@user-xd1kd6wq9z 10 ай бұрын

My brand new pole (x pole) fall 3 times with me on it upside down 🤣 I survived...but the pole had a problem since i bought it and didn't know !!

@meljstephan Жыл бұрын

I pulled a groin muscle last pole class, which was not a serious injury but still hurt. I've already recovered after a heat pack and some stretching, but it surely didn't feel good. Because I don't yet feel comfortable or ready to do many lifts or inverts, I've just been modifying choreo to be safer for my abilities. My instructors never push me past my comfort zone and always encourage us to use warm ups, conditioning, mats, spotters, and modifications. Safety first!

@PoletatoJemPoleDancer Жыл бұрын

I also recently pulled this muscle from overusing it! What move was it with for you?

@meljstephan Жыл бұрын

@@PoletatoJemPoleDancer Going from a cradle spin into the splits. It looked really cool when successful, but I twisted wrong.

@greensalad134 Жыл бұрын

What brand of knee pads do you recommend? I love your videos and tutorials.

@NerdyNerdUHeard 8 ай бұрын

Broke my rib yesterday doing the jade lol

@ElLibrerodeAlex Жыл бұрын

I fell from invert arch, and up til now I don't find the courage to do it again

@kaarinapokrovskaia5719 2 ай бұрын

How long did it take you to heal your tendonitis ? Could you still train?

@rd8676 Жыл бұрын

Interesting ..I was thinking about taking some classes and I have currently a pretty bad neck. I have a two level fusion….I have ongoing issues with my neck and didn’t think about it at first so most likely, it’s probably another thing that I can’t do 😢

@PoletatoJemPoleDancer Жыл бұрын

I'd say best people to talk to would be a physiotherapist specialising in pole dance. There's also pole chiro's out there too. Even better if they do pole dance themselves! I have some students with back issues and they are still able to participate in my beginner classes :D

@kayahuasca Жыл бұрын

My problem is my hands especially my fingers hurt after poledance. I can still feel it after 2 days. I'm still a beginner and try to teach it myself through KZfaq videos at home. I don't know if it's because I don't have a lot of muscles yet. Because of that I do skin conditioning, strenghening and easy beginner spins as training. Is this normal or am I doing something wrong? I train like every 3 to 4 days to give myself enough rest.

@sophiamaria1296 Жыл бұрын

By the way, what's your suggested gym/pole dancing plan? Before starting pole, I've been going to the gym for a year now, for three or four times a week. I tried to train all muscle groups at least once but now that I also do pole, I feel the need to take a break for two or three days a week. I lift weights so combining pole dancing with an upper body day, for example, I'm afraid it won't do well for me as I'm also fearful of any injuries.

@PoletatoJemPoleDancer Жыл бұрын

Hi Sophia! I love this topic and I'm still learning about it as I go :) Most of my knowledge comes from Neola Wilby's pole conditioning book. I think it is great you are listening to your body by reducing your gym days to make up for the addition of pole classes in your week to give your body a break. I also try to take a days break between doing upper body strength work. I have never actually gone to the gym although I am sure the weights can really help increase my strength. Instead I use my own body weight and resistance bands at home. I combine strength work with pole work because I find it saves me time. I was doing this around twice a week. This involves: - upper body mobility work such as overhead shoulder flexion (making sure to use my lats and rhomboids), thoracic rotations, and internal and external rotations of the shoulder (to target the rotator cuff). -foam rolling muscles I am using A LOT like lats, pecs, rhomboids -Any movement which is a progression to tricks I am focusing on learning at the moment e.g. to do a butterfly I would be working on doing a vertical push movement for the bottom hand -then I'll spend some time learning or working on new tricks on the pole (I might only just do 1-2 so it isn't too hard on my body and. might start with progression for the move rather than do it right away to ease my body into it). -after the pole work I will do a few circuits of strength work on both sides (trying to do variety of movements e.g. horizontal push, vertical push, horizontal pulls). I might just do some muscle balancing exercises for example, since I used my pecs a lot for inverts, I will do upper back strengthening so I don't have a hunched posture!! Another example of muscle balancing is, because I'm not using my left side as much on the pole, I will do exercises on the left side to mimic what I was doing on the pole e.g. i do a lot of vertical pulling on my right for spins so I'll do vertical pulling on my left side to balance it out somewhat. What you choose to target in mobility and strength work depends on where your weakness are but I hope this gives you a general idea for what is applicable for polers :) There is so much to learn on this topic and I cannot wait to share it as I go along.

@sophiamaria1296 Жыл бұрын

@@PoletatoJemPoleDancer This is SO VERY HELPFUL!!!! I'll make sure to accommodate my training schedule for better results. And to check out Wilby's work! Thank you!!