• Injury Avoidance
  • What to do with Minor Injuries
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INJURY AVOIDANCE

We can avoid most injuries by using simple preparation steps ready for a pole workout.

  • Equipment
  • Warm Up
  • Pole Workout
  • Cooling Down
  • Additional Information

EQUIPMENT

EQUIPMENT: A student should have a regular routine of equipment checks, as part of their pole preparation.

  • Make sure the area for your pole is sufficient and clear of all obstacles. Check the flooring for sharp, hard items and if the floor is uncarpeted check for things like water.
  • Make sure the room is well ventilated and has adequate lighting.
  • When installing your pole PLEASE READ THE INSTALLATION INSTRUCTIONS and follow them!
  • If the pole is left erected, please check that the pole is secure before poling.
  • Clean the pole before use.

WARM UP

WARM UP: The warm up is the first most important part of any workout. Using an effective warm up not only reduces a high risk of injury, but also prepares the mind and body for physical work.

  • Student should have fluids to drink, such as water, diluted fruit juice or a sports drink. Do not drink carbonated drinks, tea, coffee or alcohol.
  • Make sure the skin is free of moisturisers.
  • Always use flat supporting shoes such as trainers. Footwear can be changed after the warm up.
  • Begin by mobilising all joints; neck, shoulders, elbows, wrists and fingers, spine, hips, knees and ankles. A simple movement of flexing, extending and rotating. DO NOT CIRCLE THE HEAD AROUND, only lift chin, lower chin, turn head to side and then the other.
  • Warming up including the mobiliser, should be no less than 10 mins duration. A warm up should consist of controlled movements that encourage all of the body to move, increasing core temperature and taking the heart rate up. Movements should have no immediate impact such as running or jumping, this can be added later in the pole section.
  • Pre-exercise stretching, this is a personal choice. There is no scientific evidence to prove that pre stretching reduces the risk of injury. Should one choose to stretch before a workout, advice is that the stretches are not held longer than 8 seconds and keep moving in between each stretch.

POLE WORKOUT

POLE WORKOUT: Advise a pole warm up to add to your 10 min warm up, this will not only polish off a safe and effective preparation, but will start to warm the pole.

  • Remember to drink small amounts of fluids regularly through out your workout.
  • Pole warmup can consist of pole postural alignment, various walking types, some simple connecting moves and basic spins
  • Putting a small workout programme together of what moves could be focused on, in one particular session, has its advantages over an erratic compilation of moves. For example 3 spins, 3 linking moves and then 2/3 tricks. This will ensure a progression plan and help to build a sequence of the moves.
  • Every move should be executed on both sides (left and right), so as not to increase the risk of an overuse injury, also to keep a balance of postural muscle, strength, flexibility and co-ordination.
  • It is important to keep the body warm during a pole workout, it is too easy to stand still while resting and preparing the mind for another move. Maybe continue to dance without the pole or just walking on the spot moving arms from the shoulder joint.
  • Do not work to failure, the student and their muscles will be tired: all sorts of accidents can happen at this stage, increasing the risk of injuries.
  • If the student is working on new moves or tricks that require the student to be up the pole and some distance from the floor, advise the student to have: someone there to give support in lifting; give encouragement with technique; and to motivate their confidence.

COOLING DOWN

COOLING DOWN: Another vital section of an effective work out. This section will bring levels that are changed in the body, from working out, back to their pre state. Cooling down also helps to reduce muscle soreness and to reduce the risk of injury in your everyday life, as muscles shorten or weaken from our fitness regime, and this can affect our normal daily lives.

  • STRETCH!! Advise to look at a programme that includes the entire body chain, from head to toe. If a student is restricted by time, then stretch the muscles that were used during the workout. Pole workouts generally use nearly every muscle in the body, so it would be a very good idea if a student could compliment their pole workouts with a regular stretch routine
  • Warmdown stretches should be held for no less than 30 seconds. If a student has more time, then 1 minute is better.
  • Never take a stretch to the point of pain, but to the point of discomfort that can be maintained for duration of time.

ADDITIONAL INFORMATION:

It is important to maintain a balanced diet of regular meals through out the day, snacking on fruit and drink fluids regularly. Fuelling the body with good wholesome food (nutrients) and fluids, will ensure any soft tissue damage to heal much quicker. A physical lifestyle does need resting time for the body to rejuvenate, repair, heal and energise.

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What to do with Minor Injuries

We can avoid most injuries by using simple preparation steps ready for a pole workout.

  • The Body's Reaction to an Injury
  • Bruising & Skin Friction
  • Post Muscel Soreness
  • Strains
  • Overuse Injuries
  • Professional Therapists and Advisors

THE BODY’S REACTION TO AN INJURY

In many instances, no matter how small the injury, tissues will have either been stretched or an impact received causing blood vessels to be torn or damaged. The extent of bleeding will depend on the vascularity of the tissues involved, and may be increased if injured during exercise. Blood will flow out until the vessels are restricted (vasoconstriction), so preventing further blood leaking into the tissues. It is important to stop bleeding into tissues as the blood will act as an irritant, increase inflammation, and must be cleared from the tissues before the healing process can properly commence.

Cells starved of nourishment from the blood due to injury will soon die. These dying cells stimulate the release of histamine causing the blood vessels to dilate, thereby bringing increased blood supply and extra nutrients to help repair and rebuild the damaged tissues. During this phase of increased but slower and more viscous blood supply, the capillary walls become much more permeable and quantities of protein and inflammatory substances are pushed into the area causing swelling. Various reactions continue at a rapid rate, all contributing to the healing process.

Muscle spasm may also occur causing the muscle to contract either voluntarily or involuntarily, helping prevent further movement. However, this may have adverse effects by further restricting blood flow and placing more pressure on nerve endings, leading to increased pain.

Injuries covered in this section are minor injuries. If a student has an injury that restricts their mobility through a normal day, then the student should seek professional advice.

BRUISING & SKIN FRICTION:

Bruises and friction burns, are as a result of compression and or impact with the pole. Each student unique in their body type, so may bruise or receive friction differently to others. Bruising and or friction cannot be helped in any of the levels, as the student progresses from beginner to intermediate, the body becomes resilient, eventually bruising and or friction is rare.

  • Once the student has completed a full pole workout, it is then straight to the shower to freshen up. Avoid hot water, instead, have the water temperature luke to the point of cold and shower over the sore areas do not increase water temperature. In affect the student is using a method called cryotherapy.
  • There are many creams on the market specifically for bruises such as Arnica.
  • NEVER use warming lotions or creams to bruises/friction.

(Common places for friction burns are; wrists, inside leg and under arm. Wrist friction can be avoided with the use of a wrist band)

POST MUSCLE SORENESS:

Muscle soreness is inevitable for beginner students, but not so common for those students who’s bodies have become accustomed to poling.

  • The student may feel muscles tightening towards the end of the day, and/or maybe the next few days as areas feel uncomfortable when moving. The body needs to be kept warm so to avoid spasm or cramping. The best solution to aid discomfort and increase recovery time is, mobilising, fascilitation of muscles and improve their flexibility. Using the basic mobiliser and warm up from the pole workout programme to warm the body, followed with a full body stretching routine. This method of aftercare can be followed everyday while the body is recovering. Eventually, the body becomes resilient and post muscle soreness is rare.
  • If the post muscle soreness is such that it is more than uncomfortable, then mobilising, muscle fascilitation and improving flexibility will still apply. Do not plan another pole workout until the high level of discomfort has reduced but continue with the aftercare advice. When the student is ready to continue with poling, suggest the workout not to be as demanding as the last workout. Consider reducing the sections down, for example, instead of 3 spins in the routine reduce to 2 and so with the linking moves and reduce the tricks to 1. Consider the technique and quality of the move rather than the quantity, and apply the ‘little and often’ theory.
  • Another aftercare method to compliment the above is massage but this needs to be applied by a professional, see links page for www.therapy-agency.co.uk for a therapist in your area. 

STRAINS:

A strain is a twist, pull or tear of a muscle or tendon (the tough, narrow tissue at the end of a muscle that connects it to the bone). It is caused by overstretching or over-contracting a muscle. Symptoms of a strain include pain, muscle spasm and loss of strength in the muscle. Strains are common injuries in many physical activities, particularly those that involve running, jumping or rapid changes of direction.

Strains are classified by the degree of rupture:

  • 1st Degree or mild strain describes an overstretching of the muscles with a rupture of less than 5% of the muscle fibres. There is no great loss of strength or restriction of movement. Active movement or passive stretching will, however, cause pain around the area of damage and there will be some discomfort. It should be remembered that s small rupture or mild strain can be just as distressing as a more serious injury.
  • 2nd or Moderate strain involves a more significant but less than complete tear of the muscle. The pain will be aggravated by any attempt to contract the muscle.
  • 3rd or severe strain involves complete disruption of the muscle.

For all of the above injuries immediate attention should be that of the method R.I.C.E.  If the strain is grade 2/3 please seek immediate professional advice.

SPRAINS:

A sprain is a stretch or tear to a ligament - the tissue that holds two or more bones together. Symptoms of a sprain include pain, swelling, bruising and restriction of movement in the affected area. Sprains are common injuries in many physical activities and can be treated with rest and medication if necessary.

Sprains are classified by the degree of tear:

  • A grade 1 tear or partial tear involves only some of the ligament fibres and may on occasion affect stability.
  • A grade 2 tear or complete tear involves most or all of the ligament fibres and the affected joint is unstable.

For all of the above injuries immediate attention should be that of the method R.I.C.E.  If the sprain is grade 2 please seek immediate professional advice.

OVERUSE INJURIES:

Overuse injuries are generally caused by repetitive overloading, resulting in microscopic injuries to the musculoskeletal system.

Inflammation often begins insidiously, and initially pain and stiffness may decrease or even disappear after a warm up. Usually, however, the pain returns and intensifies during continued activity and unless a rest break is taken, there is great danger of further injury, inflammation and pain. Unless the cycle is interrupted, chronic pain results and can be extremely difficult to treat.

Overuse injuries need to be assessed, diagnosed and treated by a professional advice.

R.I.C.E
By applying ice or cooling immediately after an injury involving damage to soft tissues, the level of swelling and amount of blood allowed to leak out may be substantially limited. This will also be assisted by compression, elevation and rest, hence "ICER", (or more commonly "RICE)

  • Ice - Apply ice for up to 10 minutes as soon after the injury as possible - do not wait for the swelling to start. This may be repeated every 2 hours during the first two days after injury. It is important not to keep the ice on any longer than 10 minutes as the body then reacts by increasing blood flow to warm the area and therefore exacerbating the swelling. Do not apply ice directly to the skin, wrap the ice in a wet cloth. Never take the injury to the ice, always take the ice to the injury.
  • Compression - After ice, apply a compression bandage to help minimise the swelling to the tissues
  • Elevation - Elevate the injured part to help limit blood flow and prevent use of muscles to injured part
  • Rest - the injured part as much as possible to allow the healing of damaged tissues

Failure to do this means that the period of recovery from injury may be considerably extended whilst the swelling and removal of dead tissue and blood cells is dealt with. If severe and not properly managed, these may create long term problems for the athlete.

Cryotherapy, a therapeutic use of cold to reduce discomfort. The cold temperature reduces the nerve transmission of painful symptoms and provides pain relief temporarily. Vasoconstriction occurs reducing blood flow into the injured site, less swelling may occur and healing proceed more rapidly.

Arnica cream, is a first aid application, effective for all types of bruises resulting from injuries, knocks and falls. Prepared from the alpine plant Arnica Montana. A tropical herbal remedy, traditionally used in the symptomatic treatment of bruises.

Professional Therapists/Advisors:

  • For injuries that need immediate attention hospital Accident and Emergency departments.
  • For general medical advise and medication your own General Practitioner.

For injury assessments, diagnosis and immediate treatment:

OSTEOPATHS: An Osteopath is a Doctor who has had training similar to that of an MD. The philosophy of Osteopaths differs from that of an MD in that osteopaths believe in the body’s innate ability to heal itself. Thus the osteopath will consider the “whole patient” rather than the symptoms. A Doctor of Osteopathy can prescribe drugs, perform surgery, and use all scientifically accepted methods to treat their patients.

PHYSIOTHERAPIST: A physiotherapist is a health care professional who assesses physical function and helps to restore and maintain as normal a function as possible.

SPORTS THERAPIST: Sports Massage is the application of Massage and Stretch techniques to the muscle and connective tissues of the body to enhance athletic performance and maximise the performance of the athlete. Sports Massage increases range of movement, increases flexibility and relieves muscle soreness. It assists in injury prevention and promotes faster recovery from both training and injury.

CHIROPRACTOR: A health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. There is an emphasis on manual treatments including spinal manipulation or adjustment.