DON’T GO BREAKING YOURSELF - 7 WAYS TO AVOID POLE & WORKOUT INJURIES

Our bodies are marvellous beasts, capable of amazing things, but often when we’re pushing ourselves to our physical limits we can court injuries that are a real bummer to our pole and fitness progress.

While the occasional pole bruise or corked muscle is inevitable, more incapacitating injuries are often reasonably easy to avoid. Below are a few tips to take in to ensure you’re listening to your body, taking care of yourself and doing all you can to keep your body strong and happy!

rest

LET YOURSELF REST

It's great when you're committing to regular training sessions and starting to see results but it's just as essential to to give your body a chance to rest and repair. Training on fatigued muscles is a recipe for disaster so be sure to schedule yourself a rest-day or day of gentle exercise (Yoga Nidra or stretching) so you can come back and smash your training and get the most out of it without putting any added strain on your body.

tricks

DON’T ATTEMPT OVER-AMBITIOUS TRICKS

We have to push ourselves at pole and try things a little outside our comfort zones, but we also need to know our limits and train within our level! It would be great if we could go straight from a spinning climb to a jade split in one go, but the reality is that it takes time and patience to develop the strength, flexibility and body awareness required to perform more advanced moves. Pole technique classes are structured with this in mind - so they can take you through the moves gradually as you get stronger and more confident on the pole.
 

warmup
WARM UP & COOL DOWN

We can hear the collective grooooaaaaan through the screen, but yes, warming up and cooling down are paramount to keeping our bodies fit, fab and injury-free! A warm up gets your body and muscles prepped for physical activity and increases blood flow to the areas of your body that are gonna need it during your workout. The cool down gives your body time to adjust gradually to your pre-exercise heart rate and blood pressure levels and is essential for the body’s recovery process. Skip these and your body’s in for a bad time.
eat

EAT WELL & TIME IT RIGHT

Food is fuel and if we want our body to be up to doing hella cool stuff we need to give it the goodness it needs to perform at an optimal level. With plenty of fad diets floating around and a lot of dietary misinformation, it’s sometimes hard to know exactly what’s best for our bods to make us strong & healthy (and keep us sane!) It’s generally not advised to smash a hard workout on a completely empty stomach but it’s also a good idea not to eat too closely to our workout (especially if lots of spinning and upside-downiness are involved!) But this will differ person to person!

technique

NAIL THE FUNDAMENTALS

Want to avoid pulled muscles, snapped tendons and broken bones? Three words - KNOW. YOUR. TECHNIQUE. Pole is a rigorous, acrobatic and physically demanding workout and the best way to ensure a long and fruitful practice is to know how to get into moves, hold moves and get out of moves safely and with control (soz, that means NO jumping, guys). You need to be nailing that strong technique from the very start and sometimes it’s wise to repeat a level you’re not completely confident in or book a private with your fave instructor to polish that technique so it will be flawless when you're ready to progress.

cardio

MAKE CARDIO YOUR BAE

When we don’t train cardio we don’t develop any stamina or endurance and are prone to getting quickly fatigued. Not only that but our body tends to freak out when our heart rate increases and this unfamiliarity can lead to excessive sweating (pole dancers say “booo” to that!) Training cardio helps your body familiarise itself with an increased heart rate and helps reduce your resting heart rate. This allows us to pole for longer without getting pooped and reduces our overall sweatiness! Sounds good to me.

listen

LISTEN TO YOUR BODY

Perhaps the most effective way to avoid injury is to slow down and listen when your body is trying to tell you something. We live busy lives where we’re constantly on the go and our ability to be in touch with our bodies and what they need is not something we actively cultivate. Our bodies can tell us when we’re hungry, when we’re tired, when something doesn’t feel right or when we need to push harder. Developing that dialogue with our body takes time but it’s essential when we want to cultivate a healthy lifestyle and challenge ourselves physically.

Hopefully these handy tips will help keep you stay safe and avoid injury when you’re doing your pole thang! Got any advice on how you keep your body fighting fit and all in one piece? Let us know in the Facebook comments!
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