Pole dance and aerial sports injuries

Pole dance combines choreography with movements such as spinning around or climbing a metal pole installed from floor to ceiling. Aerial disciplines such as aerial silks, aerial hoop, and trapeze center on hanging from ceiling-mounted apparatus, wrapping the body, dropping, and holding positions. Many movements have their roots in gymnastics and circus training, and these activities have recently become widespread as fitness and performance disciplines.

What they share is that the arms, shoulders, and hands support the whole body, rather than the legs that usually bear our weight. This requires a combination of strength, flexibility, and grip, and many people enjoy noticing how their bodies change.

• Shoulders — The shoulder has a wide range of movement, but its muscles and ligaments need to hold the joint stable. Repeated hanging, spinning, and holding positions place substantial demands on the rotator cuff muscles surrounding the shoulder. People often report soreness or a feeling of instability at the front or outer side of the shoulder. Similar patterns occur in sports involving repeated shoulder use, such as swimming and throwing (see Rotator cuff tendinopathy).
• Wrists and forearms — The many movements that involve gripping the pole firmly while supporting the body can easily fatigue the wrists and forearms.
• Skin — The inner thighs, inner arms, and armpits press against the pole or fabric to hold the body in place, so friction and pressure can cause bruises or blisters. These are commonly called pole kisses or grip bruises. Because they are skin changes left by repeated friction, the marks may last longer if the same spot keeps making contact.
• Backs of the thighs — The hamstrings are frequently stretched during movements such as front splits, which involve spreading the legs widely in a forward-backward direction.

Research on injuries in these sports is still limited, but some findings have been compiled. A systematic review of 5 studies published in 2020–2022 (787 participants, 1,803 injuries) found that 42.4% of injuries affected the upper limbs, such as the arms and shoulders, and 44.8% affected the lower limbs. Sudden acute injuries accounted for 51.6%, while chronic injuries that developed over time accounted for 48.4%. The review noted that differences in how the studies reported injuries made direct comparisons difficult.

A study that followed 66 pole dancers for 12 months reported 8.95 new injuries per 1,000 hours of exposure. The most common sites were the shoulder (20.4%) and the back of the thigh (11.7%). Shoulder injuries mainly occurred during movements that loaded the arm while it was internally rotated, while injuries to the back of the thigh mainly occurred during movements involving forward splits.

• Warm up thoroughly. Start with a warm-up that includes large shoulder circles, loosening up the wrists and fingers, and gently moving the shoulder blades.
• Progress in stages. Rather than starting with difficult skills or at a great height, practice the same movement thoroughly at a low height before expanding its range. Practicing new movements over a mat under an instructor’s guidance can help you feel more secure.
• Build strength in both your shoulders and back. Exercises for the back and shoulder muscles that stabilize the shoulder blades provide a foundation for hanging movements.
• Look after your skin. Give bruised areas a few days of rest, and moisturize your skin after exercise. Check whether the type and amount of grip aid you use suit your skin. Intense friction can cause friction blisters.
• Include rest days. Rather than repeating the same movements every day, alternate the areas you train to allow recovery time.

• A persistent catching sensation when lifting or rotating the shoulder
• Wrist or elbow pain, numbness, or tingling that continues even with rest
• Marked weakness or a feeling of instability in just one shoulder

If these signs persist, reduce your training intensity and show your movement habits to a professional who can assess your shoulders and joints. With overuse injuries that develop over time, adjusting training methods early can make it easier to reduce the strain.