Home » Pole Dancing Tips » Does Pole Dancing Hurt? A Guide to Pole & Pain

Does Pole Dancing Hurt? A Guide to Pole & Pain

How Painful is Pole Dancing? Does Pole Dancing Hurt?

Last Updated on February 5, 2023

This article may contain affiliate links. This means that at no extra cost to you, I may earn a commission if you use one of these links to make a purchase. Read the full disclosure.

Does Pole Dancing Hurt? Pole dancing has taken the fitness world by storm, but let’s be real – it can be pretty darn painful! From bruises and friction burns, to chafed skin and cuts, pole dancing can take a toll on your body.

We’re here to answer the question once and for all: Is pole dancing painful?

In short, yes, pole dancing can be painful.

But fear not, my pole-dancing friends, because the painful truth about pole dancing and fitness doesn’t have to hold you back.

In this post, we’ll dive into the nitty-gritty of pole dancing pain, what causes it, and most importantly, what you can do to manage it.

So, whether you’re a master on the pole, or a pole dancing beginner, get ready to learn everything you need to know about pole dancing and pain.

Bruises (AKA Pole Kisses ?)

Sometimes, your legs end up black and blue after a good pole workout – we call them pole kisses. 

Have you ever noticed those nasty bruises after a pole dance session? Don’t fret, they’re just love taps from the pole and usually go away in a jiffy.

But, if you have a bruise that’s causing more pain than usual or there’s some external bleeding, it’s time to see a doctor, okay?

Pole dancing bruises come in all shapes and sizes, like the classic pole kiss on your ankle or pressure bruises from those fierce moves.

Regardless, they’re all part of the journey to becoming a pole dancing pro.

Leg bruise from pole dancing
I don’t even know which move caused this love little pattern of brises on my leg ?

Bruises From Knocking The pole

Beginner pole dancers, don’t feel bad if this happens to you! When you’re learning those spinny and invert-y moves, it’s easy to get so focused on one leg that the other one just starts swinging, potentially leading to a knee or ankle knock against the pole. And hey, it happens to the best of us!

Sometimes you’ll see a bruise pop up, and other times you won’t even know it happened. Either way, keep on twirling and flipping, you got this!

Pressure Bruises

We’ve all been there, especially when mastering a new move. Those bruises on your bod are just love taps from the pole, given to you when you’re snugging up against it.

For beginners, it’s likely that your first pole squeeze bruises will appear when trying out a pole seat or a climbing step-up. Before you know it, you’ll have some killer bruises on your inner thighs and top of your feet to show off.

Just think of them as badges of honor, babe (providing they’re not too painful – but keep reading for tips on how to prevent them!)

How To Treat Pole Dancing Bruises

Got a pole dancing bruise that’s causing you some discomfort? Let’s get that bruise feeling better!

Remember, bruises just need some time to heal, but in the meantime, there are a few home remedies that can help soothe the pain.

Give them a try and feel the relief in no time!

Avoid Aspirin

Aspirin is a blood-thinner, so it will take longer for pole bruises to heal if you’re taking aspirin.

Arnica Gel

Arnica gel really is a godsend. The sooner you apply it to the bruised area, the more effective it will be.

Activene Pain Relief Cream - Anti Inflammatory formulation with Powerful

Click to view on Amazon

Arnica gel contains helenalin, which is an anti-inflammatory and will help with swelling. This has been an effective way to reduce bruises for centuries.

Always carry Arnica gel in your bag if you’re worried about getting unsightly bruises from pole dancing!

Ice Or Cold Compress

Again, you should do this as soon as possible after a bruise, and never hold ice directly on your skin – wrap it up in a towel or t-shirt first and hold it over the bruise.

You can repeat this as necessary.

Aloe Vera Gel

Like Arnica Gel, Aloe Vera Gel contains natural anti-inflammatory properties and will help reduce swelling over time.

PURA D'OR Organic Aloe Vera Gel (16oz) with Lavender -

Click to view on Amazon

Apply it directly to the bruised area and repeat as needed.

Covering Up Pole Dancing Bruises

Feeling self-conscious about those pole dancing bruises? We got you, girl! While covering them up won’t make them heal any faster, it can certainly help you feel more confident.

If you’re rockin’ a cute outfit, the last thing you want is to feel like everyone’s staring at your bruises. Try using the Boo-Boo Cover-Up Concealer to hide them, or go for the double whammy with the Bruise Away Balm. Not only does it conceal, but it also contains Arnica gel to help heal those bruises in no time!

Even though covering the bruise isn’t going to help it heal, it can make you feel less conscious. If you’re wearing a cute outfit, you don’t want to feel conscious of your pole bruises.

Click to view on Amazon

How To Prevent Bruises When Pole Dancing

Bruises are a common occurrence for pole dancers of all levels, often resulting from overexertion. Here are a few tips to help you prevent getting battered and bruised while pole dancing:

Don’t Rush!

If you’re learning a new move or don’t feel confident with a specific move, take it slow. This will reduce your risk of getting a bruise.

See also: So, when can I invert?

Know Your Points of Contact

Before attempting a move, make sure you know where the points of contact will be. Your instructor should inform you ahead of time, so you know what to expect.

Don’t Over-Do It

Sometimes, you can’t practice a move over and over again as your poor bruised skin can’t take it anymore. That’s definitely a sign that you should give that move a break for a while, at least until the bruises have healed.

With moves such as armpit holds and knee holds, they’re painful enough as they are, without adding weight-bearing pressure on an existing bruise.

Work On Building Your Strength

Remember how muscles become more resilient as you exercise?

Well, your skin becomes more resilient to bruises too! As you work towards more difficult pole moves, you’ll use what you learned earlier on in your pole journey to work your way up to more challenging tricks.

See also: How to build upper body strength for pole dancing

Wear Knee Pads

Get ready to pole dance with confidence, because knee pads are here to save the day!

Not only do they protect your knees from abrasions and bruises that can be caused by sliding and grinding on the pole, but they also give you peace of mind. Imagine being able to pole dance without worrying about mis-stepping or losing your balance.

With knee pads on, you’ll have that extra layer of protection and feel unstoppable!

HUEGLO Protective Knee Pads for Dancers,Volleyball Knee Pad for Girls,Soft

So, if you’re planning on hitting the pole, don’t forget to slip on a pair of knee pads – your knees (and your whole body) will thank you!

See also: How to protect your knees when pole dancing

Friction Burns

Superman Pose – it’s a pincher!

Friction burns are common when pole dancing, these burns feel similar to:

  • A fresh tattoo
  • Carpet burns
  • Being pinched

Friction burns are not serious and they usually heal within a few days. However, during that time, if you use the pole again then the friction burn will take longer to heal.

You have to allow your skin enough time to heal in between workout sessions. Here are some tips to help you recover from friction burns;

  1. Clean and disinfect the affected area: Clean the friction burn thoroughly with soap and water to reduce the risk of infection.
  2. Apply aloe vera: Aloe Vera has natural healing properties that can soothe the skin and reduce pain.
  3. Cover with a sterile bandage: Covering the burn with a sterile bandage can help prevent infection and promote healing.
  4. Take pain relievers: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain.
  5. Keep the area elevated: Keeping the affected area elevated can help reduce swelling and speed up the healing process.

Blisters Galore

Blisters are seriously nasty, and they can cut your pole workout short as you could end up totally unable to grip the pole without being in agony.

How To Prevent Blisters When Pole Dancing

Blisters can ruin your pole dancing workout, leaving you unable to grip the pole without pain. To reduce the risk of blisters, consider the following tips:

Loosen Your Grip

It’s common for beginners to grip too hard when learning a new move, especially when spinning on a static pole. To reduce the risk of blisters, loosen your grip during the spin.

Stop Using So Much Grip Aid

Grip aids are great for practicing static moves, but they can slow you down during routines with more flow and movement especially during spins.

Overuse of grip aids can also cause more friction between your skin and the pole, increasing the risk of blisters.

Frequently Asked Questions About Pole Dancing And Pain

Still have questions? We’ve got you covered!

Want to become an amazing pole dancer?

Access to more than 450 high-quality video lessons with the lifetime access option
Excellent value for money when compared to the price of local pole dancing classes
Suitable for beginner, intermediate, advanced & expert pole dancers


Use the code polefitfreedom to get 10% off Pole Dancing Lessons with Open Dance Academy. This is an exclusive offer for readers of this blog!

Summary: Does Pole Dancing Hurt?

Well, there you have it folks – the painful truth about pole dancing bruises and friction burns. While these aches and pains can be a bummer, they’re a small price to pay for all the amazing benefits that come with pole dancing.

From increased strength and flexibility, to boosted confidence and a killer workout, pole dancing has so much to offer. And with a few simple tips and tricks, you can minimize the pain and keep on shimmying.

So, go ahead and embrace the bruises, they’re just a badge of honor for all your hard work and dedication to pole fitness. Keep dancing and never let the pain stop you from reaching new heights!

Happy Poling!

Leave a Comment

Your email address will not be published. Required fields are marked *

Pole Dance Silhouette

Get Pole Dancing Tips Sent to Your Inbox

Join our mailing list to be the first to know about the latest pole dancing news and products.

We only include the best content for subscribers (includes marketing related to pole fitness)

You have Successfully Subscribed!

Scroll to Top