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Pole Dancing Bruises, or ‘Pole Kisses’

Pole dancing bruises, affectionately called “pole kisses,” are a common thing among pole dancers. These bruises can show up on different parts of the body, like the arms, legs, and hips, and are usually caused by the skin getting pinched or compressed between the pole and the body while doing certain moves.

Even though pole dancing bruises can look bad, they’re not a big deal and usually go away within a few days to a week. If you want, you can use arnica cream or other remedies to help reduce the appearance and pain of the bruises.

Does Your Skin Get Used to Pole Dancing?

Yes, over time, the skin can become accustomed to the friction and pressure involved in pole dancing. As individuals practice more and develop their skills, they may find that their skin becomes less sensitive and less likely to develop bruises or soreness.

However, it’s important to note that the skin may still need time to adjust to new moves or techniques, and that overuse or pushing oneself too hard can still result in injury or discomfort.

Individuals can help their skin to adapt to the demands of pole dancing by gradually building up their strength and skill level, and by taking breaks and giving the skin time to rest and recover.

Using grip aids such as liquid chalk or grip-enhancing gloves can also help to reduce the amount of pressure on the skin, and wearing clothing that allows for ease of movement and flexibility can help to minimize skin irritation and discomfort.

Overall, while the skin can become more resilient to the demands of pole dancing over time, it’s important for individuals to listen to their bodies and take steps to minimize the risk of injury or discomfort.

Do You Ever Stop Bruising from Pole Dancing?

Overall, while the frequency and severity of bruises may decrease with experience, it is still possible to experience bruises from pole dancing. With proper care and attention to technique and skill level, individuals can minimize the risk of injury and enjoy the benefits of this unique and challenging form of exercise and artistic expression. Bruises can still occur, especially when attempting new or challenging moves or routines.

Ways to Heal Bruises

There are several methods that can be used to help heal bruises caused by pole dancing. Arnica gel, derived from a natural herb, is a common remedy that can be used to reduce inflammation and pain associated with bruises. (1)

“You may be able to get rid of bruises faster by using ice, heat, or certain topical treatments and remedies.”


Applying ice packs to the affected area for 10-15 minutes at a time, several times a day, can help to reduce swelling and numb the area for pain relief. After the first 24-48 hours, heat therapy can be used to increase circulation and promote healing.

Gentle massage around the bruised area can also be helpful, but it’s important to be gentle and avoid putting too much pressure on the bruise. Resting the affected area and avoiding activities that could make the bruise worse can also help to promote healing.

By taking care of yourself and being patient, bruises caused by pole dancing can be managed and eventually healed.


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  1. Healthline, 10 Ways to Get Rid of Bruises,