Pole Dancing Bruises- Best Ways to Heal Faster

Pole Dancing Bruises

Don’t let pole dancing bruises slow you down! Learn the top techniques for healing faster and reducing bruising to keep spinning and twirling confidently.

As a pole dancer, it’s not uncommon to develop bruises on various parts of your body, which are often endearingly referred to as “pole kisses.”

These bruises are typically caused by the skin getting pinched or compressed between the pole and your body while executing certain moves, such as on your arms, legs, or hips.

Despite their unsightly appearance, these bruises are not severe and usually disappear within a week.

You can also try using arnica cream or other remedies to help alleviate the pain and reduce the appearance of these bruises.

How to Heal Bruises From Pole Dancing Faster

Here are 5 tips to help you heal faster from bruises caused by pole dancing.

1. Apply Some Ice

For bruising and swelling, it’s important to use basic first aid by applying ice. Keeping ice in your fridge is a good idea if you get hurt during pole training.

To apply the ice, elevate and relax the injured area and use a cold compress for 15-minute intervals during the first few hours or until the swelling goes down.

This technique helps to constrict damaged blood vessels and reduce pain and swelling.

2. Arnica Gel

Have you heard of Arnica Gel? It’s a natural remedy that you can use to help heal injuries and reduce pain, swelling, and bruises.

This over-the-counter ointment is made from the Arnica Herb and can be found at your local drug store or supermarket.

To use it, apply a small amount to the affected area and gently massage it. You can use it up to three times daily for maximum effect, or as needed.

3. Aloe Vera

Aloe vera is a herb that can help with pain and inflammation. Its thick, fleshy leaves contain a gel that can cool a bruise and reduce swelling.

This herb’s moisture content can also speed up the healing of broken capillaries under the injured area.

If this plant is at home, you can break off a leaf and apply the gel directly to the injury. You’ll feel its cooling effect on the affected area and continue applying it if there is pain and swelling.

If you don’t have this plant at home, you can purchase aloe vera-based gels and ointments at your local drug store without a prescription.

4. Vitamin C

If you notice that you bruise easily, it could indicate that your body lacks specific vitamins.

One such vitamin is Vitamin C, commonly known for its antioxidant properties. However, its primary function is to aid in protein production in our cells for tissue growth and repair.

To promote a healthy diet and reduce inflammation, speed up healing time, and minimize bruises, it’s essential to consume the recommended daily average of Vitamin C.

At least 75 to 100 mg of Vitamin C daily, which can be obtained through consuming foods rich in this vitamin such as citrus fruits and vegetables, or through supplements.

5. Vitamin K

Did you know that Vitamin K can help with bruising?

Although we usually get this vitamin from consuming foods like dark leafy greens and broccoli, we can also apply it topically as a cream directly to the affected area.

Vitamin K is known to help our blood clot and heal damaged capillaries, making it easier to recover from bumps and bruises in a shorter time.

How to Avoid Pole Dancing Bruises

Prevent bruises while pole dancing, below are the 8 best ways to prevent pole dancing bruises.

1. Grip Aids

Using grip aids for pole dancing can’t entirely prevent bruises, but they can help reduce the pain and depth of existing ones by providing a small amount of moisture to your skin.

These aids give your hands and body a slightly moist, tacky feel that prevents slipping.

You can apply these products anywhere you need extra grip on the pole without worrying about sliding, such as your inner thighs, inner calves, or behind your knees.

2. Practice and practice

To safely learn pole dancing, consistent practice is essential. Moving smoothly and correctly between maneuvers according to your body’s abilities can minimize the risk of bruising.

3. Learning the correct techniques

Learning the correct techniques and gradually building strength is crucial for safe pole dancing. Rushing into routines before your body is ready can result in injuries and bruises.

By taking the time to master proper form and posture, beginners can enjoy a lifetime of safe and enjoyable pole dancing.

4. Start Slow

When learning pole dancing, it’s essential to take it slow and not rush into mastering all the moves in one day.

It’s easy to become frustrated when practicing a single move repeatedly without getting it right.

If this happens, take a break and analyze what you’re doing wrong. Relax and come up with a new strategy.

When you return to the pole, start moving slowly and focus on perfecting each twist, roll, and turn by determining the points of contact with the pole.

5. Avoid Undue Pressure

It’s essential to avoid putting undue pressure on yourself when learning pole dancing.

I’ve noticed that many students have hurt themselves by trying to perfect moves too quickly and without taking the necessary time to build up strength and technique. This can lead to injuries in the wrist or shoulder.

To avoid this, it’s best to come to the pole with no expectations and focus on doing your best without putting too much pressure on yourself.

If you’re struggling with a particular move, take the time to analyze what’s going wrong and try again later. Recording your movements with a camera can help identify areas for improvement.

I always advise my students to document their progress by recording their moves.

This can help you to see minor errors that may be impacting your performance and make adjustments accordingly.

6. Use Pole Safety Gear

For anyone starting out in pole dancing, it’s essential to invest in the proper safety gear to minimize the risk of bruises and injuries.

Even professional dancers experience pole bruises from time to time.

Some recommended safety gear includes a crash mat to protect your body in case of falls, knee pads to prevent bruising, and grip aids to improve your grip on the dance pole.

By using these safety measures, you can enjoy pole dancing with confidence and peace of mind.

7. Warm Up and Cool Down Properly

It is vital to warm up and cool down correctly before and after engaging in any physical activity.

To prepare for the intensity of pole dancing, I suggest my students engage in a warm-up routine for at least 10 minutes before beginning.

This will help to get their heart and body ready for the workout.

After finishing pole dancing, it’s essential to cool down properly. I recommend taking a moment to rest for at least 10 minutes and replenishing energy by drinking plenty of water.

This will help prevent dehydration.

Remember, taking the time to warm up and cool down properly is essential to prevent injury and optimize your performance.

8. Wear Appropriate Clothing

It is essential to wear suitable clothing when practicing pole fitness as it can significantly enhance your performance.

Avoid wearing anything too tight or loose, and ensure you feel comfortable while attempting new tricks.

This will help you achieve better results and avoid any discomfort or distractions.


Does Pole Dancing Hurt?

Pole dancing does not have to hurt, but it can. The pain experienced will depend on the individual’s fitness level, the intensity of the physical movements performed, and how long someone has been pole dancing.

With proper warm-ups and stretching before each session, as well as taking regular breaks, pole dancers can avoid any unnecessary soreness or fatigue!

Can Your Skin Adapt to Pole Dancing?

Yes, when you improve in pole dancing, your skin adapts to the friction and pressure. However, take it slow and allow your skin to rest.

Use grip aids and wear flexible clothing to minimize discomfort.

Does Your Skin Get Used to Pole Dancing?

Yes. When you gain pole dancing skills, your body will adjust to the stress and pressure. Your skin will thicken and your muscles will toughen, reducing bruising and pain.

The length of the painful period varies based on sensitivity and other factors. Remember that the pain is temporary and doesn’t discourage you from attending classes.

Is Pole Dancing Bad for Your Body?

No. When pole dancing, you may experience pain and bruising, but it shouldn’t cause lasting injury. Your body is not used to the pressure, causing it to send signals of danger to your brain.

This results in pain, inflammation, and bruising. However, with practice, your body will get used to it. Don’t worry about losing feeling in sensitive areas, you will still feel other sensations.

It is essential to follow your teacher’s instructions to avoid other injuries. Pole dancing can boost your fitness if done correctly.

How Do You Minimize the Pain Initially Experienced During Pole Dancing?

To minimize pain during pole dancing, listen to your instructor, move slowly, and build strength gradually. This will help prevent friction and bruising.

Why is Proper Pole Wear Important to Minimize Pole Dancing Bruises?

Proper pole wear is vital to minimize bruises when pole dancing.

Loose clothing can cause slipping and sliding, leading to bruises. Tight-fitting, sticky pole wear helps with grip and pressure, improving performance and preventing injury.

Bruises are expected, and as you gain experience, your body will tolerate more. Remedies exist to help heal bruises faster.

Over time, you’ll need them less as you and your body get used to the pole.


Overall, pole dancing bruises can be uncomfortable and inconvenient, but with the right steps you can get your body back to feeling better in no time.

Taking care of yourself post-workout is essential for a speedy recovery.

Incorporating different home remedies, such as ice packs and essential oils, will help reduce inflammation and speed up the healing process.

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