Pole Training Care Tips: Check Yourself Before You Wreck Yourself


(That is my favourite saying and I feel it relates to this theme of pole self care.)

Hey there,

It's Jane with PoleFit Nation!

Today, I want to share with you my top three fave tips on pole self care. 

I have been poling for 10 years and have only minor injuries. The worst was last year, when I pulled my pectoral muscle.. yes, I pulled my boob. Thank heavens, I didn't rip it.. it was just a minor pull. 

I was cramming for a competition (by the way, never cram for a comp!). I was pushing my body too much and ended up having to take 3 weeks off of pole.  

Out of 10 years, one minor injury is not that bad.

I do take care of myself, and here are my go tos for staying injury free:


Let's face it, pole can be hard on our bones and joints. A rib will elevate, pelvis can get rotated. I will see my osteopath or chiropractor on a regular basis (once a month).

Osteopathy is a type of alternative medical practice that emphasizes massage and other physical manipulation of muscle tissue and bones.

Chiropractic is a practitioner of the system of complementary medicine based on the diagnosis and manipulative treatment of misalignments of the joints.

Take care of your joints!

Massage Therapy

Just thinking about having a massage, relaxes me! 

Regular massages (whichever type you like... recently I have fallen in love with Thai Massage) are essential for muscle care. Our back, neck and shoulder muscles tighten up from pole moves and if they are not cared for, you will start to feel pain.


Cool Down Your Muscles After Pole Practice

Inflamation builds up in your joints. I will turn to arnica or a cooling gel to soothe my muscles after an intensive pole practice. 


Repetitive movement can create tendonitis (a form of inflammation) - I highly recommend cooling your muscles if you are working on a specific move - over and over again.