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How To Get Rid Of And Stop Bruising When Pole Dancing

by | Jun 13, 2014 | 2 comments

(Last Updated On: May 29, 2017)

When you first learn how to pole dance, bruising of the skin is one of the first things you may notice. Many women don’t like the appearance of bruising and they definitely don’t make the legs look sexier. Wasn’t that the goal? Sexy legs while we are learning to pole dance at home? Yes!

The problem is that bruising is a part of life when dancing on a pole but it doesn’t have to ruin your appearances and there are natural things you can do to not only get rid of them fast but prevent them from ever coming back!

The skin on the inside of our arms, on the inside of our thighs, is very sensitive. We don’t’ get touched there much so when you press a hard surface like a dance pole up against the skin, it can cause some temporary damage by bruising the skin.

In fact, most beginners go through a sensation that feels like their skin is getting torn off when they first learn to grip and sit on the pole with the inner thighs. This is common and will pass.

After some time practicing your pole dance moves & gripping, your skin adjusts and you don’t get the pain or bruising any longer, however, getting through that painful stage can be easier than you think.

Learning to dance with proper form and grace will not only prevent you from slamming your body into the pole, but also help you sit, make contact with the pole that is more gentle hence, preventing you from every getting the bruise in the first place.

Many pole dance instructors often fall short in teaching real dance technique and good posture when teaching their pole dance lessons.

This is a critical part in bruise prevention.

Good ballet dance technique and learning to build your strength properly when you first learn to pole dance will stop you from injuring yourself by attempting to do moves that your body isn’t ready to do. Also, if you attempt to do a move with bad posture and form, then you not only risk injury but bruising as well.

Progression is key when learning how to pole dance safely. Moving from one move to the next with proper form and grace when YOUR body is ready for it, not a bit sooner, will prevent unnecessary bruising Get-Rid-Of-Bruises pole dancingof the skin when learning how to pole dance.

So how do you get rid of those pesky bruises once you got them? There are a couple good pole dance supplies to add to your gym bag:

Arnicare helps with the pain and the bruise. It’s a homeopathic remedy in the form of a get that you rub directly on the bruise. It helps it heal faster and immediately dulls the pain.

The second option which can be used in conjunction with Arnicare is Rescue Remedy cream. This also helps take the shock out of the injury and speed healing. I have had a bruise disappear overnight!

Remember; don’t use mint or caffeine within an hour of using these remedies or they will cancel out their effectiveness.

If you are the type to bruise easily and you feel you are doing everything you can but STILL have bruising, consider supporting your vascular system internally.  Using vitamins and supplements to strengthen your veins on the inside will also give you a huge advantage in bruise prevention.   A supplement blend of Citris Bioflavinoids, Rutin, and Arnica is taken internally is a very good for supporting your vascular system.

Take good care of your body, learn to dance with better quality, and hang in there! Nobody said pole dancing was an easy sport~


  1. Zander James

    Thank you so much for taking the time to write such an informative article! Since the stay-at-home order is still underway locally, all of the facilities that would teach a pole class are closed. I’m known for my impeccable timing so I decided to impulsively invest in a pole when I have no access to a teacher! While my strength and technique is improving from the help of some moderately educational youtube videos, it can’t compare to having an in-person teaching experience. This article alone answered most of my questions and assured me that all will be okay.

    Thanks again!

    • Danna

      You are very welcome! I’m so glad it helped. We know we have succeeded here at when people like you feel confident to move forward pole dancing from home. Thanks so much for sharing and keep going : )


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