What (Not) to Do When You’re Injured

So in January, I did something really stupid. Knowing perfectly well I wasn’t warm, I attempted a difficult pole move and felt something sort of come apart in my shoulder. Some of you might know that I have a previous shoulder injury. I kept poling and avoided certain moves, did some physical therapy sessions and boom, I was good. Went back to poling, no problem.

This time around, I had NOT been doing my physical therapy, didn’t warm up, and attempted something I’d never tried before. Whoops.

So there I was. Icing and heating myself on the couch, absolutely miserable and all with our brand new X-Stage I’d dragged upstairs and spent several hours assembling myself. What was a girl to do?

I’ll tell you what a girl was Not To Do. And I’ll also tell you that I did all of them. And not only did my injury not go away, it got worse. Shocking, I know. I also happen to know that I’m not the only person out there who has done one or all of the following in this situation.

    1. Don’t: Keep attempting physical exercise using your injured body part. I’m a glutton for punishment, apparently. Really, I was in denial. Either way, I would take a few weeks off and be back at it. Then I’d stop for a month, and try again. I also went climbing the week after I injured myself. This was a terrible idea and I blew out both of my shoulders, which resulted in me falling and twisting my ankle when I landed on it. Luckily my non-injured shoulder was alright.
      Do: Rest. Take at least a few days off. I know. It sucks. But really, just do it. If daily activities (like getting dressed or getting off the sofa) cause you intense pain after those few days, make that a few weeks.
    2. Don’t: Avoid doctors at all costs. Opting for the “Google” treatment (obsessively search google and WebMD to figure out what’s wrong then pray that it will go away on its own), I waited until April to see a doctor and it was almost May before I started seeing a physiotherapist. Had I seen one in January or February, I’d have been back to pole months earlier. I would have also saved myself a lot of pain and sleepless nights.
      Do: Go to a doctor. If you don’t have health insurance or have inadequate health insurance, I totally get this. I’ve been there and it sucks. Explore all other avenues if possible. But if you do have health insurance, and you can afford to see a doctor, just do it. You’ll save yourself a lot of pain in the long run. Better safe than sorry.

      I was not like Bill.
    3. Don’t: Sit around and wallow in your sadness because you can’t pole. Yeah. I did this. I regret it.
      Do: Anything else. Go for a run. Or a walk. Or take a Zumba class. Dance in your kitchen. Really, anything. Your body will thank you when you go back to pole, hoop, climbing, whatever it is you do and you still have some stamina because you haven’t been on the couch for three months doing nothing.
    4. Don’t: Expect to be able to do all the things you could before. So this is for the after, really, for once you’re feeling better and have the all clear from a medical professional to get back to your activity of choice. I’ve lost some strength and it’s pretty frustrating. Moves that were easy for me before are difficult right now. Some I can’t do at all, probably partially out of fear that I’ll hurt myself again.
      Do: Take it easy on yourself. Physically and mentally. You’ll build that strength back up and it’s okay to take it slow and focus on enjoying yourself.  The kinder you are to yourself, the easier recovery will be.What are your do’s and don’ts of being injured? Let me know!
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Walk, Run. Hop, Jump, Leap. But don’t skip ahead! Reconsidering Your Case of the Pole Gimmes

I just went to my 2nd instructor training (for Intermediate Pole, this time) and I want to talk about jumping ahead, because the topic came up a lot. We’ve all done it. We’ve waited until we’re home, or during open pole, or even when our teacher’s back is turned and done something we shouldn’t. We got on our pole without warming up or tried something we saw on someone else do even though we kind of know we aren’t ready for it, but really hope we are. We’ve gotten frustrated when it seems “impossible”. We’ve beaten ourselves up for not being “better.” We’ve given ourselves injuries.

I see it quite a lot on the internet and have talked to pole instructors who say, consistently, that they have students who try to do things they aren’t ready for, and often there are consequences. I get it. Pole is exciting! And there are so many things we want to try that it’s practically impossible to keep track of them all. But let’s think safety first. Pole is a very new type of exercise if you haven’t done something like gymnastics and there’s a definite element of danger involved in pole at a certain level that doesn’t exist in team sports like basketball or running.

And while sports like running have a cannon of literature that address common injuries, pole doesn’t yet. It’s getting there, but we’re only just discovering the long-term effects of the stresses that pole puts on a body. Let’s not forget that it’s different from most sports–even gymnastics–in that in any given pole session at the intermediate level or above, you’re usually attempting to hang upside-down or doing other things that require you to hang upside-down with your head pointing to the floor with few points of contact and your head and neck are fragile. Let me just repeat that. Your head and neck are fragile. They’re also rather important for poling and, you know, living. Have I scared you a little? Good. There’s such a thing as healthy fear.

This is where a syllabus ands specific progressions become really important. Athletes benefit hugely from structure (think of ballet dancers who dance for years to strengthen their ankles and feet and learn good technique before they’re allowed to do pointe) and now most pole studios operate in a somewhat standardized, but structured way.

Pole classes are broken down into levels, usually, and within each level there are many different moves that make up progressions. An example would be starting to invert from the floor and then learning to invert from a backbend and eventually from standing. Or learning a spin and then learning to do it one-handed. Progressions of moves are designed to help you build strength, teach correct technique, and also to teach you what to do if you have bail out of a move.

Some of my pole journey (in order) over a space of about 2 years!

Some people will whip through those progressions because they quickly master the foundational or prep moves and it will take other people longer. And that’s totally okay. While someone may have the strength to invert from standing early on, they might not have learned how to grip the pole with their legs to hold their weight. Another person might be able to hold their weight with their legs, but they don’t have the core or upper body strength to lift their body up into an invert. Everyone is different and brings different skills to the table and their progress will be different. Best of all, all of these things can be learned and practiced.

It’s really important to not compare yourself to other people. You don’t know each other’s pole journeys. People are often surprised when they hear that advanced polers at their studios started off weak and unconditioned (I will readily admit that I was not in any decent athletic shape when I started pole), or that once upon a time their teacher couldn’t hold themselves up for a chair spin or figure out how to pirouette. Everyone was a beginner once and everyone struggles with nemesis moves. Comparing yourself to someone else will not make you progress faster. Focusing on your own progress and practice will though. This is true for people at all levels of pole.

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Leen Isabel is always spot on with her comics!

 

A teacher with a good syllabus will have lots of options for all of these students so that class is still interesting, but safe. A teacher will have a good idea of what your capabilities are and when you’re ready to try the next thing. A good teacher will insist on spotting you, giving you a regression or similar move they think you should work on instead, or just telling you “no” if they think you’re going to get injured. That doesn’t mean they think you’re not good or that they don’t like you. They just might not think you’re ready, yet. Their job is to keep you safe, and when they think you’re ready to do something safely, they will help you do it. Another element you may not have considered is that you’re putting your teacher at risk if you do something they’ve asked you not to. If you put yourself in an unsafe position in class, your teacher is responsible for you and it can have consequences for them and their business if you’re injured.

Be patient with yourself and the process, have trust. It’s okay to be disappointed. It’s okay to feel frustrated. We’ve all felt that way at some point! So here are some things I’ve done when I’ve had a case of the Pole Gimmes or Can’t-Do-It-Yet Blues and they’ve really helped me.

  1. Do something different. Take a choreography class or a conditioning class at your studio. Cross-train with yoga or go for a run. It will take your mind off the thing that’s frustrating you, get you closer to your goals, and add to your skill set. Maybe you’ll even fall in love with it.
  2. Talk to your teacher. There’s nothing wrong with approaching your teacher and saying “I’m really struggling with X. What can I practice to learn it better?” or “What do I need to do first before I can learn to do Y?” or asking for a spot to try something you aren’t sure if you can do. It’s good for your teacher to know what your goals are. Likely, they’ll talk to you about conditioning you can do at home on or off the pole and regressions. Usually, they’re already teaching it to you, though!
  3. If you’re not in class, pretend you are. Imagine there is a teacher watching you. This applies to self-taught polers as well. Having a syllabus similar to how a teacher structures classes is really important. If you don’t have a syllabus, there are DVDs, online tutorials, and books you can get that provide you with one. Being in class means a warm up, practicing tricks, combos, and/or routine, and then a cool down. Wait for a spotter and/or crashmat to be available if you need one, even if that means waiting until your next class. Every time. It also means attempting tricks in a logical, progressive order over time and doing them on both sides. A progressive syllabus is there to help you learn proper technique and prevent injury.
  4. Remember what’s at stake. Maybe you can somehow muscle yourself up into a more advanced move that you aren’t quite ready for, but can you get out of it safely? Do you have the strength to hold it? Do you have the technique down? Will it even look nice or correct? Will you crash to the ground and break something?
  5. Focus on what you can do and learn to do it beautifully. The best pole routines aren’t filled with more difficult moves the person can kind of do. They’re moves that the person has perfected and learned to string together and smoothly transition through in interesting ways. Mastering moves you are ready for will always give you a better result once you get to the harder stuff and you’ll look great doing it in the meantime!
  6. Be kind to yourself. Do the things that make you feel better. Know that there’s no time limit or clock on your pole journey. Congratulate yourself for going to class. Remember that you’re doing something that’s hard and requires strength and technique that most of the people you meet wouldn’t be able to do! Remember that no one at pole class is judging you for not getting a move.
  7. HAVE FUN! If you’re not having fun, then what’s the point? Put on some heels and play. Roll around on the floor, flick your hair, or figure out how many combinations you can do with the moves you’ve mastered. Hang out with your pole buddies and come up with an idea for a killer routine. Take pictures and videos of the prettiest moves you can do. Play!