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Injury from splits on pole
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I was doing a drop split on my bad side left leg out front 3 weeks ago I was warmed up and when I dropped into it heard and felt a pop. I was in a lot of pain I got an ultrasound and MRI done and it appears it’s a grade 3 tear from the pelvic bone / ischial tuberosity I am so devasted I had just changed studios and this was my second class in my new studio for the term . I have a performance in late February so in about three months I am wondering if I will be able to perform still ? Just. Not including any split moves or anything that will hurt it ? I am going to physio and have exercises to do each day . I’m just so upset and as others have said I keep thinking back to the move and just wishing I could turn back time .
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We all heal differently, so I can’t really say if you’ll be ready in 3 months, but I can say that you’ll be surprised at how much this injury affects your pole life. Not only can you not stretch the affected hamstring, sometimes even holding it straight is difficult, you won’t be able to use it as a source of power either. I’m very sorry you are dealing with this… it is devastating. 🙁
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Hi.
I”m so sorry that happened to you. It’s really frustrating, I know.
I tore the ligment to my hamstring one year and waited months before going to physio (I have gotten so used to “pain” doing pole, I always just assume I”m fine. Yup…wasn’t). The physio doctor used ultrasound on me, but also gave me the most annoying exercise. To lay on my back and pull my leg towards me (hamstring stretch) until I JUST BARELY feel a stretch. He said it should not really feel like a stretch at all. And stay there…for half an hour. Every day.
I did it. For…three months straight? In a few months, I was back into overstretches. So…it was a pretty miraculous recovery. But it took a LOT of patience and a lot of blood rushing away from my feet. 😛
All the best!
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Oh, but the plus side was that I got SO strong that year, because I was doing everything not legs. 😛
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Same here, Redfox. My upperbody got strong I can do handsprings now and can hold my iron x a bit longer. 😉 Another upside, I can lift my injured leg and hold it longer and higher now because of the ankle weights I had during therapy. It’s been 6 months now, doc gave me go-signal to start stretching more. I’m taking yoga classes and hopefully will be back to doing splits next year. 🙂 Straddle split is getting wider, my problem is doing my square splits though.
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I injured my hamstring about three years ago. I was stretching cold. I was limping for next three days. I didn’t stretch it for next six months and then slowly started stretching it but I would always feel pain even at rest. Recently I started going to a chiropractor that was using Graston technique to break down the scar tissue. I felt better and then one night went to low in my stretching and the pain came back. So I stopped Stretchin my right side a few weeks ago and it doesn’t hurt anymore. So I’m afraid if I start stretching again the pain will come back. Again I would feel pain even at rest which is very annoying.
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Tatsiana you may need to strengthen the muscle further, before you train it for more flexibility.
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People that tore their hamstring (2nd degree strain): how long did it take to get your flexibility back?
I had my splits and tore my hamstring doing the russian splits this morning and now i can’t even straighten it. Im absolutely terrified I’ll lose my flexiblity. Did anyone ever regain their flexibility completely?
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Absolutely! You will get it back but understand it will take time. I couldn’t walk for a week, incredibly sore for another, I started to pole again after three weeks completely off, but no stretching yet. All said and done, it took 8 months to get back to where I could stretch regularly again, however there was still a dull ache afterwards for another few months. Actually, even to this day if I go to hard, I’ll feel it. I tore my other side soon after the first side healed. So another 8-9 months for that one. I’m healed from both now, and I have my splits back so don’t worry too much about it, it’s not the end of the world. Time heals all wounds, and though I know you’re probably in tears right now, things get better faster than you think. Good luck and sending healing vibes!
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Thank you Pretty Pixie â¤ï¸ Thats very encouraging. I cant believe it took 8-9 months! I read the thread and i know its been a few years since your injury- im really glad youre okay now. It sounded really bad when it happened 😔. Its been 4 days and i can walk now, still not over it but im glad that a lot of pole dancers go through this and make it out okay â¤ï¸
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Pretty pixie, you said you stretched 3-5 days a week- how long after the injury was this and how many months of stretching until you got your splits back?
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I started to lightly stretch (just to where you feel it, not going to any pain) about 6 weeks after my injury usually with a relaxed yoga flow. Consistency is the key to flexibility for me, so once I’m actually consistent I’ll see results quickly. However fear plays a big role after an injury and so it took me all of that 8 months to relax enough in my splits again, so I could see any progress. Then, it happened again and it literally took the same path to recovery. After about 8 months I was drinking wine with friends and we were goofing off and I dropped into my splits flat and that gave me the courage to start working on them again and when I did get consistent, I got them back within a couple months. Now it’s been a couple years injury free! Sounds like you’re already doing better than me, hopefully your injury is not as bad and these will be just worst case scenarios!
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I tore mine on my right side pretty badly back in 2012, yep, six years ago. I still feel the consequences, my right leg is less flexible and it’s sometimes sore while stretching, no matter how warm I get. I guess it’s different for everybody, I never recovered fully from mine 🙁
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You have trigger points in the muscle which explains the pain travelling around. They can be massaged out. You should massage the muscle and then do contract/relax stretches to “soften” or relax the muscle before any kind of strength training. Palpate the affected muscle to feel for taut fibers(they feel like strings or tight bands of muscle). In the center of that muscle fiber you will feel a “knot”. That is the trigger point. We all have many of these, but your incident caused some active trigger points to occur which is why you feel pain/discomfort.
I am in school for this type of bodywork still, so I am no expert. The good news is that you aren’t screwed and trigger points can easily be treated, but you have to know how, and that is the tricky part. They are confusing even most doctors don’t know about them unfortunately. -
Update: its been around 7 months since i tore my hamstring. Im more flexible than ever before (went up from 3 blocks pre-injury to 5 yesterday for oversplits) on both legs. Unfortunately my right hip (same hip as torn hamstring) still sometimes hurt a lot, and some nights the pain is so bad it wakes me up. To get my flexibility back I started doing super gentle mobility/active flexibility training a week in. After that i gradually incorporated more passive stretching and slooooowwwllly pushed more. I was super careful not to push past any sharp pain. As for the constant random hip pain, massage has been helping, and when it gets too expensive a lacrosse ball is magical. To everyone reading this, if you’ve torn something please please be patient. It’ll be okay, it just takes a while. I was in tears because the day after I couldn’t straighten my leg and i was scared i can never pole again. I was back at it after 3 weeks, and got my splits (square-ish on the floor) after about 2 months.
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To pretty pixie thanks so much for your messages in Nov 2018. It was super encouraging and helped a lot â¤ï¸
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