Pole Power Academy - Kelly Morgan

Hey peeps so in today's session we're going to talk about stretching and injuries, not only how to prevent injuries, but also what to do if you think you may have an injury. 

So let's get stuck in. 

How to avoid injuries and make the best progress

With the colder weather, it's more important than ever to ensure you are warm before stretching and to keep warm whilst stretching. 

This may mean you need to turn the heating on or wear several layers. 

I recommend training before, even if it's a short HIIT workout to get your blood pumping around the body. 

Dynamic stretching is super beneficial. This means moving with your stretches rather than statically holding. For example, if working on splits - Standing Leg Kicks, Side Leg Swings, Lunges, Plié Squats, Hip Circles. 

If you follow the Front Splits Course, you'll see we already do this at the start of lessons. However, your environment plays an important factor too when it comes to progression and preventing injuries. 

Ensure you are hydrated, drink water throughout the session. During cold seasons, this is something that  often gets neglected a bit more, I know I am rubbish conscious effort to drink more. Having a 2litre bottle that you top up each day is helpful to monitor your fluid intake. 

Keep your clothes on for longer. I know us polers often strip off ready to grip the pole but keep warm clothes on and even socks for as long as you can. You maybe warm after your warm up but if you're not slowing down to stretch, your muscles are going to cool quickly and this will increase your risk of an injury. (Vital if you are an instructor too, where you demo and then have a period of time where you're watching your students - stay warm)

Listen to your body! 

Some stretches are more intense than others. 

For example, we do PNF stretches (Proprioceptive Neuromuscular Facilitation). The purpose of these are to improve muscle elasticity and has seen a positive effect on active and passive range of motions. 

Passive - where you have another force to help you get into the stretch. Example splitting on the floor - using the floor to push against is the force

Active - where you actively contract your muscles to work, for example, standing and lifting your leg up to the ceiling and holding it there for your best split. 

We use both in pole and aerial, for example Jade Splits on the Pole or Gazelle Split on the Aerial Hoop. 

Holding the front leg is a passive stretch as your hand is the external force. Where as the back leg lowers by actively engaging your glutes and lengthening hip flexors using strength. 

With intense stretching, it is normal to feel achy, it's important to give your body adequate rest. 

What to do if you think you got and injury from stretching. 

It's important to not continue to try and stretch it as this will only aggravate it more. Your body will create inflammation in the area as it begins to repair. The area will be very sensitive during this initial period and stretching can cause more harm than good.

Use the R.I.C.E acronym immediately  

Rest - don't do anything with the injured muscle

Ice - to ease inflammation 

Compress 

Elevate 

Stretching is uncomfortable as we push a muscle beyond its current range slowly to build increases in flexibility. You don’t want to push too far, though too quickly. This is where you can overstretch the muscles, which can lead you to strains. 

I know it can be tempting to try and push a little more, especially when getting close to finishing our 12 week course for example. But if in doubt, slow it down and repeat the course if necessary. Injuries will only put your journey back and then you'll be frustrated. 

If in ANY doubt - seek a physio. 

Overall tips:

• Warm Up
• Wear layers
• Put heating on 
• Don't hold your breath
• Ease in slowly 
• If it feels too much, ease out a little to maintain holding stretch
• Stick to the same days and times if possible for training
• R.I.C.E for any inclining of an injury

Did you find this helpful?

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