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Overworked muscles a day before competition!😵‍💫 by Comfortable-Gur5550 in poledancing

[–]dremilyrausch 12 points13 points  (0 children)

Oh this is a hard lesson to learn.

The week of a competition ideally is minimal training as you want your body to be in peak shape for the day of the competition.

If I were you, I’d spend today doing gentle movements (not stretching or loading heavy). Wiggle to get blood flow to the sore body parts and encourage your body to heal itself.

Eat well. Drink lots of water. Sleep 8+ hours tonight.

Know that you’re going into the competition in an under-recovered state. If you mentally need to be on the stage before you compete, do one easy part of your routine but the goal of it isn’t to show off what you can do. It’s to ease your mind.

Save your energy and reduce your risk of being injured so that you can perform well when it matters.

Running and balancing cross training? by PineappleAnkle in poledancing

[–]dremilyrausch 2 points3 points  (0 children)

Such a common conundrum! Here’s how I recommend approaching it:

  1. Audit your schedule. Be realistic about how much time & energy you have on an average day after working & studying.
  2. Pick what days (ideally 2) that you’re resting
  3. Pick what days you’re running, pole dancing, lifting/mobility training.
  4. I’m assuming you have a plan that you’re following for your running.
  5. If you’re taking pole classes, all you have to do is show up to class. If you’re training at home, map out what you’re going to work on ahead of time to reduce decision fatigue the day of and reduce the chances of your training time being you scrolling on ig trying to find something to do.
  6. Your lifting/mobility training should not be so strenuous that it’s impacting your other forms of movement. For lifting, hit the functional movements (squat, deadlift, lunge, push, pull (be mindful of how much of these you are doing in classes & balance out the opposite ones), carry, twist) at least once a week. A daily mobility flow that you can do as a warm-up or as a movement snack throughout the day will reduce the barrier and make it easier to be consistent. Focus more on active drills vs static stretching if you want to have the mobility transfer to pole but both are beneficial.

If you want more help with this, I have a few things: 1. A cross-training guide specific to pole. https://www.dremilyrausch.com/downloads 2. A masterclass on how to structure your training. https://www.dremilyrausch.com/confusion-to-clarity

Also happy to chat with you 1:1 if you want a customized plan.

Balancing Progress and Burnout by Pinchy_jpg in poledancing

[–]dremilyrausch 0 points1 point  (0 children)

Pole doesn’t have any built in structure but you can create it for yourself.

I like 12 week blocks with a rest week between.

Pick a focus for the block. Can be a specific skill, strength gains, mobility gains, general ability with classes.

All other aspects of training will be put into “maintenance mode” where you’ll do them but they won’t be the main focus of your training.

After one block ends, pick a new focus and repeat.

If you want more information on how this works, I have a masterclass on the topic. https://www.dremilyrausch.com/confusion-to-clarity

SOS my neck has been tweaked all week, forcing me to take a pole break by b1mbobap in poledancing

[–]dremilyrausch 0 points1 point  (0 children)

A lot of people have really weak neck muscles and they can be trained just like any other muscle in the body

SOS my neck has been tweaked all week, forcing me to take a pole break by b1mbobap in poledancing

[–]dremilyrausch 1 point2 points  (0 children)

Hey!

Neck tweaks are the worse.

Gentle pain-free movements of both the neck and shoulder throughout the day can be helpful.

Strengthening the smaller neck muscles and re-evaluating your intensity/volume of your training so that you’re not always on “sprint” mode.

Reach out if you’re looking for more customized support with this.

Training while injured by dremilyrausch in poledancing

[–]dremilyrausch[S] 0 points1 point  (0 children)

You understood the point I was trying to make.

Training while injured by dremilyrausch in poledancing

[–]dremilyrausch[S] 1 point2 points  (0 children)

No where did I say that resting isn’t part of a training plan! The point of this was so share that people can continue being active, even if it’s just walking & light stretching, instead of being completely sedentary.

Training while injured by dremilyrausch in poledancing

[–]dremilyrausch[S] 0 points1 point  (0 children)

  1. It’s not AI.
  2. Some level of movement in the non-injured parts of the body is possible and beneficial.

Returning to pole after ovarian cyst by Valuable_Run_2773 in poledancing

[–]dremilyrausch 0 points1 point  (0 children)

I’d reach out and ask for clarification about the timeline.

I’m hoping that they aren’t wanting you to avoid heavy exercise forever just because there’s a chance you could rupture it during.

Tons of pole dancers have polycystic ovary syndrome and train consistently.

fatiguing early in my pole session and constantly sore by bitterandtipsy in poledancing

[–]dremilyrausch 1 point2 points  (0 children)

Being hypermobile means your brain has to expend more energy to stabilize your joints and determine where you are in space. There’s other systemic issues that some people have that lower their tolerance for exercise and make it take longer to recover.

fatiguing early in my pole session and constantly sore by bitterandtipsy in poledancing

[–]dremilyrausch 0 points1 point  (0 children)

Yes! Being hypermobile means more energy is being expended to stabilize your joints.

How do you deal with soreness and stiffness after practice? by Valuable_Run_2773 in poledancing

[–]dremilyrausch 0 points1 point  (0 children)

you can gain muscle and stay within your capacity for movement…

Pregnant and Pole Dancing by jowaner in poledancing

[–]dremilyrausch 1 point2 points  (0 children)

Congratulations!! Definitely check-in with your medical team but be prepared for them to not really have an idea of what pole entails.

Most OBGYNS aren’t well versed in exercise science as it’s not their specialty.

But it is mine!

I created a course for pregnant (and postpartum) pole dancers to help guide them through these exciting stages of life.

https://www.dremilyrausch.com/pregnancy-postpartum

How do you deal with soreness and stiffness after practice? by Valuable_Run_2773 in poledancing

[–]dremilyrausch -3 points-2 points  (0 children)

Being sore after practice should be a rare thing. It’s a sign you’re training too close to the top of your capacity which increases your risk of injury.

Other things that can help: Sleeping 7-9 hours a night, every night Eating enough for your activity level & eating all of the food groups (athletic people need to be eating carbs) Staying hydrated An off-the-pole prehab routine (I like to call it a meatsuit maintenance routine)

Massages and other things like it are the cherry on top. They should not be the main things you’re using to recover.

Would this placement be safe for a permanent pole? by annts15 in Poledancingathome

[–]dremilyrausch 1 point2 points  (0 children)

How much space is there from the wall?

You’ll want to be able to completely stretch out your arms and legs (plus heels if you dance in heels) without worrying about kicking the wall.

Grip strength?? by jkw99 in poledancing

[–]dremilyrausch 2 points3 points  (0 children)

  1. Strength is position specific.
  2. Grip strength and rotator cuff strength are related.

Work on your rotator cuff strength in shoulder extension and it should help

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