HOW TO: Treat a Muscle Injury

Although most of the time this happens outside of class, and at pole we have lots of great practices and injury prevention techniques in place, every once in a while someone may experience an ouchie.

Even if we can deadlift and suspend our entire body sideways, aerially via pole – shockingly we are not super human after all, and injuries happen to the best of us.

Muscle soreness is pretty standard and honestly, if you don’t feel beasted after a good pole session then did you even work out?
But torn muscles is more serious and painful, and needs to be treated with care.


A bit about prevention…

As you know from class, it is of prime importance to make sure that you warm up before doing any sort of stretches or strengthening exercises.
You don’t want to stretch a cold or stagnant muscle – this can lead to tearing of muscle fibers.

Running or walking for a few minutes will do the trick, or if it’s not a Pole or gym day, even a hot bath or shower will warm up the muscles before a gentle stretching session.
It increases your blood flow, lubricates the joints and prepares yoou for a safe exercise regimen.

Also, as always – drink plenty of water.
Yeah I know blah blah blah …. but really … drinking enough water will stop the muscles from becoming dehydrated, and help the body excrete the toxins lurking in your system.

But let’s pretend that you didn’t know that already, or completely forgot.
You exerted yourself and your poor, cold muscles have suffered.

Here’s what to do:


DON’T apply heat. It might feel good but for the first 48 hours post injury, heat will exacerbate the problem.
Use ice instead.

To apply ice properly, leave it on the injured area for 20 minutes at a time, then do nothing for an hour.
Repeat as much as you can throughout the day.
If ice is left on for more than 20 minutes – that creates a reverse reaction as your body will bring fluid to the area and the inflammation will start all over again.


Obviously I am not a doctor, so please don’t take this advice without first consulting one – or a pharmacist – However if you are medically allowed, it’s also a good idea to take Ibuprofen to reduce the inflammation and help with pain management.

Again, get yourself to the quacks if you can – they know what to do!


After the first two days of injury, you can apply heat to the affected area.

How you do this is up to you, but it’s worth knowing that moist heat is apparently better – so this is a great excuse to mong out in a hot bath or spend time in the jacuzzi!


And finally, the simplest thing of all (yet the most forgotten!) is REST!
Do not exert yourself, or carry on like a superchamp, it’s not big or clever, and both your arms and legs will fall off as a result.

(Only joking – but the injury will probably get worse, or take way longer to heal)

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