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Hey, that HURT!

A few months back I took a Facebook poll of common pole dance injuries suffered by my Pole’r Bear brothers and sisters. I asked some questions about particular body parts and common pole moves:

Blogger’s note: I specifically asked to avoid reports of grip-aid-related injuries. That’s a whole new topic. I wanted to know about injuries resulting from lack of physical conditioning or improper technique. ‪#‎trainsafe‬ ‪#‎teachsafe‬ ‪#‎polesafe‬

The top injury …. drum roll please ….


From overtraining to under conditioning to improper technique, the polled polers’ shoulders have taken quite a beating. We’ve got damaged rotator cuffs from TG handspring, improper engagement in spins, and plain old overuse. You should NEVER be doing moves while allowing your body weight to hang off your shoulder. Ever. Always always always engage so you are supporting your weight!

Next in the injury parade ….


Injuries to the back came in a close second to shoulder issues. Almost all of the responses here had to do with using poor technique or trying moves before being physically capable of executing them properly.

first_aid_dudeOoooh, let’s not forget about #3 on the list ….


There were SO MANY polers who listed pulled or strained intercostal muscles, and almost every one was from inverting with poor technique or before the person was physically ready to do it. I have personal experience with strained intercostals. They hurt. They hurt so bad. And because they’re in almost constant use or motion, they are notoriously difficult to get rehabilitated.

Ribs were another that got a lot of responses — mostly from doing jades or allegras with improper body placement. I got reports of ribs pushed out of place, and I got reports of ribs that were straight up fractured. For these moves, make sure you are getting the pole into the pocket between the ribs and the hips, not pressing against your poor ribs!

Honorable mention ….


A surprising number of people responded that they had injured their toes, mostly from kicking it while coming out of a move suddenly, or from losing balance during a spin or pirouette and coming out with a crack of the foot. The moral of the story here: know where your feet are in relation to the pole at all times!

Those were the top three, plus a bonus. It shouldn’t come as a surprise t anyone that many of these injuries can be avoided by making sure your body is in shape for the move you want to do, by making sure you have good technique (and a good spot!), and by simply being aware of your body and how it’s feeling. If it hurts, your body is trying to tell you something. You should listen!!!

United Pole Artists Pole News is a place where news from around the world regarding pole dancing is shared.  UPA and UPA Bloggers write and/or gather news and stories for you so you don’t miss a thing.  Have something to add to this story? You do not need to be signed in to leave a comment. Let us know your thoughts on these stories. We would love to hear from you!

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