How to Avoid Pole Dancing Bruises (+ Care For Pole Bruises)

Pole dancing bruises are also called pole kisses or friction burns. They are a common part of your beginner pole dancing experience. 

As a pole dancing instructor, I’ve had quite a few pole dancing bruises, and this lets me know what my students are working on. But it’s not always a pretty sight to see red and sore skin, so here are some recommendations I give students on how to avoid pole dancing bruises.

You can also scroll to the end of the article to find common remedies for pole dancing bruises. 

Pole Dancing Bruise Map
Pole Bruises Map

5 Ways to Prevent Pole Dancing Bruises

Pole Bruise
Pole Bruise

Start Slow – Don’t Rush 

There’s a learning curve to pole dancing and you won’t get all the tricks in one day. I recommend taking things easy when you’re learning new stripper pole moves. 

You can easily get frustrated when practicing a single move repeatedly without perfection. When this happens, take a break. Analyze what you’re doing wrong during the break, relax, and re-strategize.

Make sure to take the move slowly at first when you return to the pole. This time, determine the points of contact with your pole and work on perfecting each twist, roll, and turn.

Read our beginner pole dancing tips and tricks.

Avoid Undue Pressure

I’ve seen many pole dancing students hurt themselves because of unrealistic expectations and undue pressure. You could hurt your wrist or shoulder when you focus more on perfecting the move than taking things slow and steady.

A simple rule of thumb is to “come to the pole with no expectations.” While at the pole, do your best and avoid undue pressure.

If you can’t seal a move, take time to understand the problem and go back to it. You can get a camera to record your movements and analyze what you’re doing wrong.

I always recommend that my students document their moves so they can go back to watch it. Doing this has helped them pick small errors affecting their dance pole performance.  

Use Pole Safety Gear

Honestly, even professional stripper pole dancers get pole bruises sometimes. The key to minimizing this as a beginner is to invest in the right pole dancing safety gear.

Some recommended safety gear include a crash mat, knee pads, and grip aids. Your crash mat will protect your body in case of falls, the knee pad will keep your knees from bruising, and the grip aids will improve your grip on the dance pole.

Warm Up and Cool Down Properly 

A proper warm-up exercise is important to get you going. I recommend that my students engage in at least 10 minutes of warm-up exercises before they come near the pole. 

A proper warm-up exercise prepares their heart and bodies to engage in the intense fitness of pole dancing. I also recommend a proper cool down after pole dancing.

For cooling down, I recommend something as simple as resting in place for at least 10 minutes. I also recommend taking as much water as possible to replenish their energy and prevent dehydration.

Read our guide on how to properly warm up for pole dancing.

Wear Appropriate Clothing 

Wearing the appropriate pole clothing can go a long way in improving your performance. You don’t want to wear something too big or small. You also want to be as comfortable as possible while performing new tricks especially.

Read our guide on what to wear to pole dancing class for inspiration. 

How to Care for Your Pole Dance Bruises and Other Injuries

Pole dancing bruises can prevent you from getting back on your stripper pole for a day or more. I tell my students that it’s a badge of honor. Here are some remedies to help you heal faster from pole dancing bruises.

Apply Some Ice

Ice is one of the best things you can apply to your pole dancing bruise. The cold ice can soothe the bruised part and reduce the redness or swelling. Ice is especially good if you’ve grazed your sensitive skin on a pole. 

To use ice for pole dancing bruises;

  • Get a plastic bag, load it with ice, and apply it to the affected area. 
  • Let the ice sit on the affected skin area for 10 minutes before removing it. 
  • Try the process two to three times until the burning sensation reduces. You can apply a mild topical ointment on the surface after.

Arnica Gel

I’m a fan of organic treatment methods, especially because most of my students have sensitive skin. I recommend Arnica Gel because many have tried this anti-inflammatory balm and seen results.

I have also used Arnica Gel for its ability to reduce pain, reduce swelling, and soothe bruises. It is also readily available at local convenience stores. 

If you’re using this soothing balm, I recommend applying a generous amount on the affected area and gently rubbing it into your skin. You’ll see fast results.

Aloe Vera

Aloe Vera (1) is one of the commonest ingredients in skin care products. The naturally occurring plant has a thick, succulent, and fleshy gel that can be massaged into your bruised skin for relief. 

My dance studio has several pots of Aloe Vera plants ready to use for students who have bruised their skin. You can also grow a potted Aloe Vera plant at home to keep your skin healthy if pole dancing at home.

Vitamin C 

Vitamin C (2) is a good addition to your medicine cabinet and diet, especially as a pole dancer. It is an antioxidant whose role is to help your body produce more protein. As you may already know, protein is responsible for healing and repairs. 

Vitamin C is readily available at your local convenience stores and pharmacy. You can also add a little protein shake to your diet to improve healing from bruises.

Vitamin K 

Vitamin K (3) is another ingredient to include in your diet and medicine cabinet. You can also purchase Vitamin K cream to help with pole dancing bruises. The vitamin helps improve blood clotting abilities and can reduce bleeding, especially when you suffer skin breaks during pole dancing.

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