Soreness from pole workouts

HotPhlip started this discussion · 11/9/2012

Hi. I'm a beginner...I started over 3 months ago. I love it! I can tell that my muscle tone is improving, but not without pain. I've started inverting a couple of weeks ago. I have soreness at my rib right at the side of my boob where the pole is held between that area and armpit...I have this uncomfortable pain sensation when I breathe in deeply. Does that mean I might've bruised a rib? There's no bruise mark there. I'm taking it easy for a few days. My shoulder muscle and joints feel a little sore too. What can I do in between to stay conditioned. Has anyone else out there experienced that rib soreness from starting inversions? Thank you

4 replies

Saphyre · 11/9/2012
HI JJ. This is a very common injury when you first start to invert. The most likely cause is improper form and/or muscles not being strong enough for the move. The move should be controlled, without any kicks. Your body should be in front of and up against the pole to avoid "smacking" the pole with your ribs as you go up, which is most likely what happened. Even though you can get yourself up there, it sounds like your body wan't really ready. Super common for eager polers! If you do not have Veena's lessons, it would be a very good investment to do so. She explains what muscles should be used, and proper technique through the entire move so you can avoid injury. If you are having trouble beathing, then you should probably see a doctor. There are several different injuries that can occur. Bruised bones and pulled muscles are most common. At the very least, rest as much as you can, ice the area, and if your stomach can tolerate it take a anti-inflammatory. There are lots of good homeopathic treatments out there as well. Since you are just starting, now would be a good time to get into the best habits to avoiding injury by making sure you condition your body for a move before you attempt it. I wish someone had given me that advise when I first started! If you follow Veena's lessons you will have the best chance of doing that. Welcome to the wonderful world of pole!!
flygrlsim · 11/9/2012
HotPhlip, I too am a beginner, started poling about 6mo ago. I've been doing inverts for a couple months now but no, I don't remember any type of rib pain/soreness. I definitely had some muscle soreness, but mostly just from my muscles being challened in a new way, nothing was especially uncomfortable. Are you self-taught or have you been going to classes? I think that as a beginner, its really important to go to classes or have private lessons (or both!), or at least pole with someone who has been doing it for a while so you can develop good technique and proper form. Its so important to have a solid foundation beforte getting into all the fancy stuff! Remember, its all about the quality of your moves, not the quantity! Happy poling! : ) Simona
IchigoMewMew · 11/9/2012
I think its quite common to strain your intercostal muscles (muscles between your ribs) if you invert before you're strong enough and/or invert with a poor technique. As already said make sure you do lots of conditioning exercises and use controlled movements instead of kicking. Hope you recover quickly x
HotPhlip · 11/14/2012
All your replies have been so helpful thank you! Some of us learned the hard way...in this case I did. I do have an instructor, she missed warning me about what could happen if one kicks too much when first attempting inverts. Now I know, and its so much easier for me now to do basic inversion. I still feel my left rib slightly. It's going away slowly but surely. I am all for conditioning for pole and being safe...I hope this will help a lot of beginners :). Thank you ladies!