Pole dancing requires strength, endurance, and dedication. But as every pole dancer knows, it also brings skin challenges—pole burns, bruises, and skin sensitivity are part of the journey. Learning how to care for your skin is crucial for recovery and performance. In this guide, we’ll explore why pole burns and bruises happen, as well as practical, effective skin care tips for managing and preventing them, so you can stay at the top of your game.
What Are Pole Burns and Bruises?
Pole burns and bruises are common for pole dancers, especially as routines intensify and new tricks are mastered. Here’s a breakdown of what they are:
- Pole Burns – These are friction burns that occur when the skin rubs against the pole during slides, holds, or dynamic spins. Pole burns usually appear as red, raw patches and can be tender or painful.
- Bruises – Bruises, or “pole kisses,” result from intense pressure or impact during pole tricks. They’re caused by broken blood vessels under the skin and appear as dark, often tender patches that gradually change color as they heal.
Both are normal, even for experienced pole dancers, but knowing how to treat them can help you recover faster and stay comfortable.
Skin Care Tips for Pole Burns
Managing pole burns requires targeted care to soothe inflammation, speed up healing, and protect sensitive skin. Here’s a quick guide:
1. Cleanse and Disinfect
- After your pole session, gently cleanse the affected area with mild soap and lukewarm water. This will prevent bacteria from entering open skin and causing infection. Avoid harsh cleansers, which can dry out your skin and delay healing.
2. Soothe with Aloe Vera Gel
- Aloe vera is known for its soothing and anti-inflammatory properties. Applying a thin layer of aloe vera gel to the burn helps calm the skin and promotes faster healing. Opt for pure aloe vera gel without added chemicals for the best results.
3. Use an Anti-Inflammatory Cream
- For more severe pole burns, you might want to use a topical anti-inflammatory cream, such as a hydrocortisone ointment. This helps reduce redness and discomfort. Use it sparingly and avoid applying it too frequently to avoid skin thinning.
4. Moisturize Regularly
- Keeping your skin moisturized helps it recover faster and minimizes the likelihood of scarring. Use a gentle, fragrance-free moisturizer that won’t irritate broken skin. Look for products with ingredients like shea butter, ceramides, or hyaluronic acid, which can deeply nourish the skin.
5. Avoid Exposing Fresh Pole Burns to the Sun
- Sun exposure can worsen redness and increase the risk of scarring. When you have pole burns, avoid sun exposure or apply sunscreen to the affected area. Use a mineral-based sunscreen with SPF 30 or higher to protect sensitive skin while it heals.
Skin Care Tips for Pole Bruises
Bruises from pole dancing can be tough to avoid, especially as you work on mastering new moves. Here are tips to help bruises heal faster:
1. Apply Ice Immediately After Training
- Icing the area for 10-15 minutes can reduce swelling and numb the pain. Wrap the ice in a cloth to avoid direct contact with the skin and gently press it against the bruised area.
2. Use Arnica Cream or Gel
- Arnica is a natural remedy known for reducing bruising and swelling. Apply an arnica cream or gel to bruised areas a few times a day to help the bruises fade faster. Make sure to do a patch test before using arnica if you have sensitive skin.
3. Elevate and Rest the Affected Area
- Elevating the bruised area helps reduce blood flow to the site, minimizing the size of the bruise. While it might not always be possible to elevate, try to rest the area and avoid further strain whenever possible.
4. Vitamin C and K-Rich Creams
- Vitamin C helps strengthen blood vessels, which can prevent bruising, while vitamin K aids in blood clotting, promoting faster healing. Use a vitamin C or vitamin K-rich cream on bruises to help them fade more quickly.
5. Consider Compression Sleeves for Intensive Sessions
- While compression sleeves may cover the skin and slightly reduce grip, they can help protect common bruise-prone areas like the shins and knees. This is especially useful for moves that require pressing against the pole with your legs or arms.
Prevention Tips for Pole Burns and Bruises
While you may not be able to eliminate pole burns and bruises completely, these tips can help minimize them:
1. Condition Your Skin Gradually
- As you progress in pole dancing, your skin will develop a tolerance for friction and impact. Conditioning exercises, such as holding light contact with the pole for short intervals, can help your skin adjust without overexposing it.
2. Choose the Right Pole Wear
- High-quality pole wear with strategic coverage and grip can help prevent burns and reduce bruising. Look for pieces that offer skin exposure in the right places while still providing adequate support.
3. Moisturize Regularly but Avoid Oils Before Pole
- Keeping skin moisturized makes it less likely to break or become irritated, but avoid using oils or thick lotions before a pole session, as these can reduce grip. Instead, focus on moisturizing after your session or the night before.
4. Warm Up and Cool Down Thoroughly
- Proper warm-ups increase blood flow and make your skin and muscles more resilient to impact. Cooling down with stretches and gentle massage after a session can help prevent delayed bruising and soreness.
5. Pace Yourself
- New moves can be exciting, but overexerting yourself increases the risk of injury, bruising, and burns. If you’re working on a particularly challenging trick, break it down into smaller steps and build up your stamina gradually.
Products Recommended by Pole Dancers for Skin Recovery
Many pole dancers swear by specific products that help soothe and protect the skin after a tough session. Here are a few pole dancer favorites:
- Bio-Oil – Great for scar prevention and skin hydration. It’s packed with vitamins A and E, which help restore damaged skin.
- Bad Kitty Grip Aid – Designed specifically for pole dancers, this grip aid doesn’t dry out the skin like many other products, making it a go-to for those with sensitive skin.
- Tiger Balm – A classic muscle and joint soother, Tiger Balm is often used by pole dancers to relieve bruising and muscle soreness.
- Pole Physics – A moisturizer created specifically for pole dancers, it nourishes the skin without making it too slippery, and it’s free of ingredients that might reduce grip.
Embracing the Journey: Pole Burns and Bruises as Part of Pole Life
For pole dancers, pole burns and bruises can be a badge of honor. They represent dedication, progress, and the pursuit of strength. Although they’re an inevitable part of the sport, proper skin care can help you recover quickly and feel comfortable in your skin. By following these skin care tips, you’ll be able to manage pole burns and bruises effectively and stay focused on mastering new tricks and achieving your goals.
Pole dancing is an art form and a sport, and taking care of your skin is part of maintaining your body as an athlete. With the right approach to skin care, you can enjoy your pole journey with confidence, knowing that you’re giving your skin the care it deserves.