Inner thigh pain, bruises, and rashes are some of the less talked about injuries you’ll experience as a beginner pole dancer. Although these injuries will eventually stop as you get the hang of things, they can be excruciating at the moment.
As usual, inner thigh pain and bruises are deeply personal. Your chances of experiencing them depend on how sensitive your skin is, how long or how frequently you practice pole dancing, and the pole dancing moves you perform.
While things will surely improve, I’ll share some tips and tricks to help you minimize inner thigh pain and bruises. I’ll also be sharing some treatment products you should have in your pole dancing kit to alleviate the pain and improve healing.
So, let’s dive right in.
Inner Thigh Pain in Pole Dancing
By now, you already know that pain is a common part of pole dancing, well, in the beginning. But inner thigh pain is something nobody prepares you for, especially when practicing pole moves like pole sit, pole climb, Gemini, and upside-down stunts that require squeezing the inner thighs on the pole. There’s a high chance that your thigh skin may graze the pole (due to friction), leaving your inner thigh sore and bruised.
Depending on your skin sensitivity, your inner thigh may leave some red marks or dark red splotches caused by hematoma. While this isn’t a huge problem, it’s a discomfort that can affect how you walk, sit, or even your pole dancing experience.
It’s worse if you have thick “thunder” thighs that rub against each other during movement. But it’s nothing you can’t deal with using some ointment and rest.
Read Also: Tips to Get Better at Pole Dancing
Treating Inner Thigh Pain and Bruises from Pole Dancing
Don’t apply the ice directly to the bruised area to prevent frostbite. Instead, put your ice in a Ziploc bag or wrap it in a cloth, thin towel, or plastic before applying it to the affected area.
Read Also: Returning to Pole Dancing after Childbirth
Use Ointments or Diaper Rash Cream
Apply diaper rash cream before bedtime. This will help the bruised area heal and will improve the inner thigh pain. Unsure of the perfect diaper rash cream to buy? Here are some I’ve used
You can couple the zinc ointments with your favorite body scrub. I prefer the St. Ives Apricot Scrub to shower. It does a great job of softening my skin and increasing the surface area for the ointments to act.
Read Also: Chrome or Nickel Allergies Treatment
Soak in Epsom Salt Bath
One thing I’ve found to help with any pole bruise is an Epsom salt bath. I regularly treat myself to a soak because it helps me relax and relieve any pain or bruise from pole dancing. It can also help with your inner thigh pain, ankle bruises, sore armpits, and others.
My go-to Epsom salts are;
Why Your Inner Thigh Is Bruised From Pole Dancing
Inner thigh pain arises from practicing pole moves that require squeezing your thigh muscles or skin around the pole. The friction between the pole and your skin can also cause it to break, especially as you slide up or down the pole.
It’s important to note that inner thigh pain from pole dancing is deeply personal and depends on your skin’s sensitivity. Most pole dancers have reported that it takes a couple of weeks to a couple of months to toughen up their inner thighs and new body parts, so it gets better with time.
Your inner thigh pain may remain a common occurrence until your body adjusts and adapts to the pole and the new moves you’re practicing. This same cycle applies to other body parts like the forearm, hands, and other delicate skin areas.
How To Prevent Recurrent Inner Thigh Pain and Bruises
Squeeze your thigh muscles
One of the common mistakes beginners make during pole dancing class is not engaging their muscles. Failing to engage your muscles leaves your skin prone to grazing. My advice has always been to squeeze your muscles when on the pole. By doing this, you bunch up the muscle into a hard and compact mass that holds your skin firmly and reduces injuries.
Extra Moisturizing on Non-Pole Days
Most pole dancing bruises are caused by dry and sensitive skin. I recommend adding extra layers of moisturizing creams and ointments on non-pole days.
Please be aware that moisturizing products and pole dancing do not mix. They are a recipe for injury and slips. But if you wish to moisturize on non-pole days, here are the top moisturizers I recommend.
- Corn Huskers Heavy Duty Oil Free Hand Lotion
- Gold Bond Healing Skin Therapy Lotion with aloe
- Climbskin Hand Repair Cream
Rest and Heal
Resting gives your body enough time to assess the damage or injuries it has sustained as well as map out the right healing plan. Although you should stay consistent with your pole dancing routine, you cannot discount rest and its role in helping you heal faster and better.
Take some time away from the pole to rest and recover. Your body will thank you for it.
Toughening your skin requires constant practice. So, while you’re advised to rest, you shouldn’t take long breaks from your pole.
Ensure that you’re practicing as regularly as your body and skin will allow. This can help you to toughen up the bruised and affected area faster, thus reducing the chances of recurrent inner thigh pain and bruises.
Also, practicing regularly will expose you to personal tips and tricks for attempting certain dance pole moves. These tricks can help you to better avoid injuries and improve your pole dancing progress.
Other Great Tips
- Tilt your hip during your pole sit by raising one hip and lowering the other while you lean into the pole.
- Experiment with different grips, especially when practicing new moves
- Point your toes and the whole leg. This engages all the muscles in your leg to reduce skin injury
So, there you have it. I hope this has helped you. Please send your questions to us using the contact form and we’ll be happy to get back to you ASAP!
I have been pole dancing for a little over 5 years. I’m happy to share my experience and recommendations on this blog while also encouraging more women to take on the beautiful art of pole dancing.