Start the New Year with New Dance Goals in Mind ; 4 Traits You Learn on the Dance Floor; The Multiple Benefits of … The foot/ankle/lower leg area is vulnerable to a wide range of injuries, including stress fractures, tendon injuries, sprains, and strains. Lasner and Greene, both dancers, have turned their love for the art into a means of helping injured dancers. Dance may look effortless, but it requires a lot of practice, strength, and flexibility. C (Compression) Wrapping the injury helps prevent swelling. View original. They will be able to determine whether additional testing is needed and will formulate an appropriate treatment plan. I (Ice) Ice helps with the pain and swelling. First, they must be careful not to encourage their children to advance to higher levels of training at an unsafe rate. A … Today I'm explaining where I've been, what's going on, how to prevent dance injuries, and how to deal with life as an injured dancer. It is believed that repetitive ankle injuries (like sprains) can lead to an ankle instability that plays a role in ankle impingement. Some common dance injuries are: Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flex or tendonitis, hip … Traumatic injuries are different from overuse injuries as they happen unexpectedly. What kinds of injuries tend to affect these dance It is best to discuss your treatment options with a doctor who specializes in dance injuries. Proper nutrition is important for dancers of all ages. Method. Method. Preventive Measures for Dance Injuries. Despite our best intentions, however, dance injuries do occur. Just 30 minutes three to four times a week is usually enough to improve your endurance. But a little strengthening can go a long way in preventing painful outcomes. As an all-over cardio workout, there are several benefits associated with dancing and for this reason that it has become trend in dance studios and … Restrictive diets and unhealthy body weights may also contribute to dance injuries. Injury prevention is crucial for dancers. On your next dance class, talk to your dance instructor to learn more about what you can do to prevent belly dance injuries. Dance may look effortless, but it requires a lot of strength, flexibility and stamina. Dancers are notorious for having strong bodies and core. You meet with an athletic trainer or physical therapist who observes your dance technique, evaluates your strength and flexibility, and reviews your medical and nutritional history. People dance for any number of reasons like stress relief, celebration, social reasons, recreation or even as a workout that's both exciting and effective. The majority of overuse injuries and even some traumatic dance injuries can be prevented. When you work out for two or three days a week, take two or three days off so your body can recover. The first line-of-defense to prevent injuries may be dance instructors. Improperly fitted shoes will cause foot injuries such as blisters and raw spots from rubbing. The first is having proper flamenco technique including shoes. Many dancers don't do enough cardio during their regular training. Prevention of dance injuries. The best is to have 30 minutes for 3 – 4 times a week. Dancers should remember a few key things to prevent injury: Wear properly fitting clothing and shoes. Here’s another injury we’ve talked about before: Achilles tendonitis. To prevent and correct the problem, purchase shoes that are made for cross training or those made especially for dance. Tags: dance snapping hip syndrome shoe injuries prevent dance injuries zumba iliotibial band neck. Many dancers practice for several hours a day on top of other activities such as school and work. In this post, we will cover some of the most common ballet dance-related injuries and how you can prevent them. The Australian Ballet has a reputable research approach on injury prevention for the dancers in the company. One explanation could be that dance training involves much more intense jumping from an earlier age than other sports, which helps improve muscle control. Share on linkedin. NOTE: This exercise encourages proper rotation and control of your lower … RICE treatment is a common approach that involves rest, ice, compression and elevation. With a few measures to observe, dancers can continue to enjoy the activity free from pain. An injury-free and fun environment is vital in enjoying a lifetime of physical activity and dance. People dance for any number of reasons like stress relief, celebration, social reasons, recreation or even as a workout that's both exciting and effective. However, every person is different. Dancers should work at their highest intensity a couple of times per week and then take at least two days off, preferably in a row. These injuries show up with greater frequency in dancers as they age, so it is extremely important to emphasize what the young dancer can do to prevent future injuries. This positioning … Dancers perform repetitive movements for several hours a day. Enlist the help of the shoe store staff to select appropriate soles for the activity as well as correct fit. Ill-fitting shoes can cause foot and toes injuries. Rotator cuff issues are a common shoulder injury for any athlete whose sport calls for repeated shoulder motions. R (Rest) As soon as you feel hurt, stop dancing. Follow these guidelines to reduce your risk of injury: Eat well and stay hydrated before, during and after class. Tips to Prevent Common Dance-Related Injuries. Top Exercises To Prevent Dance Injuries. There are, of course, risks of injury associated with belly dance, but there are ways to prevent them from happening. Core and hip strengthening exercises like Pilates and stability-based yoga are great for dancers. Follow these guidelines to reduce your risk of injury: When injuries happen, address them immediately and get advice from a doctor or physical therapist. I (Ice) Ice helps with the pain and swelling. Progressive adaption of the skill level, adapted to the force, balance, technique and endurance (handstand before 90’s) 3. It is also known that intense activity leads to microdamage, which peaks in recovery 12 to 14 hours after a workout. All this practice can, unfortunately, cause injuries. Apply an ice pack every 15-20 minutes as needed for the first 2 days. When it comes to injury-prone body parts, knees reign supreme for dancers. Cross training can be extremely beneficial in preventing injury in dancers and developing a stronger and more powerful dancer. Dancer’s put hours and hours of practice into a performance and learning to master movements. How to Prevent Children’s Dance Injuries. However, you can be a super fit flamenca and still get injuries. You can prevent overuse injuries in dance by following these recommendations: Always do warm-up exercises before a performance or training; Eat a well-balanced diet; Stay hydrated; Build strength, balance and endurance with cross-training workouts; Wear the right type of footwear; Get adequate sleep every night ; How to Get Enough Rest to Prevent Injuries. Once you've sprained your ankle, you are at risk of doing it again. Here are a few of the most common dance injuries and how to prevent them. This should be done in moderation and in short intervals to prevent from over stressing the joints. And if you are working with a physical therapist, make sure he or she is experienced in treating dancers. A few studies that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries) are the most common in dancers. By reducing the number of jumps and other strenuous … Core Strength . Dance is a physically demanding activity. Share on twitter. August 14, 2013. A few studies that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries) are the most common in dancers. Dance may look effortless, but it requires a lot of practice, strength, and flexibility. Poorly healing sprains can also lead to hypertrophic (bigger) scar tissue formation which takes up more space in your ankle joint. As a dancer, it’s important to keep safe from a potentially career-ending injury. PLEASE WATCH! Some of the following injuries are common for most athletes, while some almost exclusively affect dancers. Avoid putting weight on the affected area for 25-48 hours. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Particularly spending an extended time on pointe or … Strength training is vital to shape a skilled dancer and to help prevent injury. Sometimes, it takes a few days for muscles to get sore, which is also normal. Trina Bellendir, a physical therapist at the Dance Clinic at University of Utah Orthopedic Center, talks about three of the most common injuries that can occur in dancers and how best to prevent them. Ankle & Foot, Hip, Pediatric, Pediatric PT. After a few days, you can switch to heat to increase blood flow to the area and promote healing. Pay attention to your body and protect yourself from the first injury before it happens. How to Prevent Dance Injuries: The majority of injuries can be prevented by this simple recipe: Hydration, drinking 4 liters or 125 ounces a day drinking all day long, sipping is the best way to absorb and utilize the water along with electrolytes or trace minerals. The physical demand on a dancer’s body leaves room for injury if done improperly. How to Get Enough Rest to Prevent Injuries Dancing for several hours a day can lead to a high risk of injury. Across the whole spectrum of dance there is little doubt that the vast majority of injuries are the result of overuse rather than trauma. However, if you experience the following types of pain, you may have suffered an injury: If you experience such pain, consult with a medical specialist — preferably a physical therapist or physician with experience in treating dancers. One of the most important ways to prevent dance injuries is to take the time to properly warm up the major muscles of the body. Our dance community has changed quite a bit since my involvement back in 2010 when I started out as a young kid with no formal training in dance. All this practice can, unfortunately, cause injuries. Always wear proper shoes and attire. Prevention Tip: Vary your training regimen to focus on other types of dance after excessive pointe or demi pointe work. Giving yourself sufficient time to regenerate after practise 5. Knee Rotation Control. First Thing to Consider If something you’re doing is hurting, stop. Here's how you can prevent the most common dance injuries. Returning to dance too soon following an injury. A dancer’s jumps, turns and forward pushing movement all begin with a bent knee. Common Dance-Related Injuries. Top Exercises To Prevent Dance Injuries. Lead a healthy lifestyle and get to know your body. If you optimise your training, you are definitely going to be dancing in a healthier way, improve your general condition and you’ll surely benefit from it. Also, a three- to four-week period of rest after the season is ideal for recovery. When an ankle is sprained, ligaments on the inside or outside of your foot get twisted or overstretched and may experience tears. Many dancers practice for several hours a day on top of other activities such as school and work. Here are four of the most common dance injuries and some steps you can take to prevent each: 1. Your regular first aid kit might already have many of the essentials for handling a medical emergency. Always warm-up before training or performances. Here are six of the most common dance injuries and how you can prevent them. Jun 24, 2019. Dance Injury Prevention is the Best Treatment Since a history of injury increases chances of future injuries, a dancer's best way to approach injury is to attempt to prevent it. Do cross-training exercises to build strength and endurance in all parts of your body. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice. Share This Post. Prevention of Dance Related Injuries. Cross training involves participating in a variety of exercise activities and reduces the potential of overuse injuries by varying the types of stress to the joints and allowing time for muscles used in dance to recover. Drink plenty of fluids. It also comes with a high risk of injuries. Injuries can be devastating to a dance career, but you can reduce their occurrence or avoid them—if you know what to look for. Continuing to dance will only make the injury worse. Avoid putting weight on the affected area for 25-48 hours. Like parents, dance teachers play a critical role in preventing injuries, too. Additionally, dancers can also sustain impact injuries – such as bruises caused by falling, collisions or trips and slips. Share on email. (Anyone see a pattern here? Treat all soft tissue injuries (such as bruises, sprains and strains) with Rest, Ice, Compression (bandage the swollen area) and Elevation (R.I.C.E.). To learn why certain injuries happen and what can be done to prevent them, we consulted a group of experts: Jacqui Greene Hass, director of Pilates and Dance Medicine at Wellington Orthopaedic & Sports Medicine Therapy Services; … By modifying activities and routines in-class, kids can keep practicing dance throughout their adolescence without risking their health and safety. Injury prevention is crucial for dancers. However, there are some things you can do to prevent injury. Instruct your child never to push through when experiencing pain and to alert their … The majority of these overuse injuries involve an ankle, leg, foot or lower back. It’s important for dancers to keep up with cardio workouts during regular training. Achilles Tendonitis. Perform stretches for the spine, legs, thighs, calves, ankles, feet, arms, shoulders, neck … At Fred Astaire Dance Studio in Raleigh, we teach a range of dances including Salsa, Swing, Ballroom, and many more! breathing and prevention of common injuries dance anatomy sports anatomy injury prevention tips and advice on how to best avoid and prevent injury both in training and everyday life exercises simple and effective methods of strengthening mobilising and relaxing joints and muscles checklists dos and donts for the best dance technique dance injury risk factors some … Rotator Cuff Tendonitis and Impingement Syndrome. Specific to ballet, parents should ensure that the decision to begin pointe training is not made before the child's feet and ankles develop enough strength. Tips to Prevent Common Dance-Related Injuries. Ankle sprains often happen due to improper landing from a jump, misaligned ankles (when they roll in or out) or poorly fitted shoes. However, we know that dancing five hours a day or longer is linked to an increased risk of injury. Pre-wrap and athletic tape (if qualified providers are available to apply), Elastic bandages (to be used only for compression, not support while dancing). Three Johns Hopkins experts, sports medicine specialist Raj Deu, M.D., and performing arts physical therapists Andrea Lasner and Amanda Greene, have valuable information to share about dance injury treatments and prevention tips. Dr. Sue Mayes, their principal physiotherapist since 1997 and director of the team, says that foot muscles are what gives dancers the propulsion and spring through … We turned to Dirk Hartog, a physical therapist with Westside Dance Physical Therapy in NYC, for three exercises that'll … Foot and Ankle : (Ankle Sprain Achilles and Tendonitis or Injury) "It's not broken" gives little solace to … Otherwise, you risk hurting yourself again by making the same mistake. Injury prevention is crucial for dancers. But compared to the resources focusing on dance styles like ballet, modern and contemporary, guidance for dancers specializing in percussive forms—for example, tap, flamenco or kathak—is arguably less common. Rest is critical to restore and replenish the body 8 to 12 … 5 main areas of attention for preventing dance injuries (source): warm-up training (including muscular strength, power, … However, when it comes to common dance injuries, you may want to include a few additional items, such as: One of the best things you can do to protect and improve your health is to stay informed. Treatment for Dance Related Injuries The R.I.C.E. It's important to build muscle strength to prevent further injuries. In fact, dancers should be encouraged to do so. Filed under: Chiropractic | Tags: prevent dance injuries | Ballet dancers and other athletes can develop shallow cracks, or stress fractures in their tiny foot bones. Dancers are notorious for having strong bodies and core. The second is through being kind to the inside of your body through proper nutrition. Listening to your body is key to prevent any serious injuries like knowing when to take a break or when to start training harder. It depends on the type of injury, your level as a dancer and many other factors. Strengthen the Smallest Feet Muscles. Inaccurate training, a suddenly increased practice schedule, badly fitting pointe shoes, or a change in flooring can cause this type of dance or sports injury. However, there are some things you can do to prevent injury. And so are aerobic and cardiovascular activities, such as running, swimming or biking. Follow these guidelines while taking dance lessons to keep your feet, ankles, hips, and knees healthy: Warm up and stretch: Stretching before dancing loosens up your body and prevents pulling a muscle during your lesson. While no one likes to talk much about injuries, they are as part of the dance world as barres, shoes, and leaps. Luckily enough, there are ways to prevent dance injuries. C (Compression) Wrapping the injury helps prevent swelling. Dance Dance Revolution: How to Prevent Dance-related injuries Not that you could ever tell from my serious lack of grace (I am very, very prone to tripping), but I … At the end of the assessment, your licensed clinician provides you with an … Dancing for … We are experiencing extremely high call volume related to COVID-19 vaccine interest. Dr. Blessyl Buan, an Ontario chiropractor, dance artist and movement specialist, says “a key way to prevent dance injuries is to ensure you understand your joint positioning during these transitional movements. With high aspirations and a lot of inspiration, I began to take class as … Dance injuries aren’t any fun, especially those that come up before big performances or ruin summer intensive plans. Preventing Dance Injuries. Get enough rest and avoid overtraining. Finally I have made some recommendations of an additional physical preparation … No sugar or chemical drinks. Enlist the help of the shoe store staff to select appropriate soles for the activity as well as correct fit. The purpose of this study is to define the incidence, risk factors, and management of musculoskeletal injuries in professional modern dancers. Regular stretching to gain more elasticity of the muscles 4. Like any sport, dance takes serious strength, stamina, and flexibility. What kinds of injuries tend to affect these dance Using these four immediate first aid measures can relieve pain, limit swelling and protect the injured tissues, all of which help speed healing. Even for the biggest fans of “Top 10 Lists,” I’m guessing that the “Top 10 Tips to Prevent Injuries” isn’t topping many lists. In fact, we’ve already talked about the prevalence of this injury in baseball pitchers (link to baseball blog … Unfortunately, this means we are unable to accept phone calls to schedule COVID-19 vaccinations at this time. Preventing any dance injuries can be as simple as stretching everyday, great nutrition and adequate rest. Televised dance competitions such as “Dancing with the Stars” and “So You Think You Can Dance” have multi … Participation in physical activity comes with a risk of injury, dance being no exception. There are simple preventative measures that students can take to avoid common dance injuries to the hip and other parts of the body. Foot and ankle injuries typically happen when the tendons of the ankle become inflamed from overuse. If it is the case that you have a dance-related injury, the best thing you can do is rest and wait until your body recovers and do not try to do too much too soon. But be careful not to ice before dancing or stretching, because you want those muscles to be warmed up to prevent re-injury. Young dancers shouldn’t be pushed, for example, to dance en pointe too young to prevent ankle/foot injuries (although they may look awfully cute wearing them!). New dancers must build their strength and flexibility slowly and safely. Get enough rest and avoid overtraining. The 3 Best Exercises to Help Dancers Prevent Knee Injuries Olivia Manno. Students should also be instructed consistently on the importance of warm-ups and cool-downs, proper equipment, and at what point, whether by age or maturity, … Some common dance injuries are: Generally, dancers have a much lower rate of anterior cruciate ligament (ACL) injuries than other athletes. When this changes, we will update this web site. Dance Injuries. As always, do this in moderation and in short intervals to avoid stressing your joints. There are many reasons why it may be hurting. Due to the high demands and the high level of endurance needed to dance all day, dancers need a stronger core than the average … Be well rested; Wear appropriate clothes and shoes for dancing; Drink plenty of water to stay hydrated; Maintain a healthy diet; Stretch properly before dancing; Ready to Start Dancing Again? Due to the number of … Eat well and stay hydrated before, during and after class. Cross training involves participating in a variety of exercise activities and reduces the potential of overuse injuries by varying the types of stress to the joints and allowing time for muscles used in dance to recover. When you are looking at injury prevention for dance, first of all you have to be aware of your risk factors and the causes of why you may get injured. For example, for traumatic injuries like ankle sprains, your doctor may recommend RICE, joint protection and physical therapy. When muscles are cold and tense, dancers have a greater risk of injury. Read more COVID-19 Vaccine Information, Patient Care Options | Visitor Guidelines | Coronavirus Information | Self-Checker | Get Email Alerts. In particular, most professional dancers began dancing at the age of five or six, the repetitive practice of movements that require extreme flexibility, strength, and endurance make them prime candidates for overuse injuries. Follow these guidelines to reduce your risk of injury: Stay hydrated before, during and after class. These injuries tend to occur at the foot/ankle/ lower leg, low back, and hip. The way I see it, there are three ways of preventing dance injuries in flamenco. But compared to the resources focusing on dance styles like ballet, modern and contemporary, guidance for dancers specializing in percussive forms—for example, tap, flamenco or kathak—is arguably less common. As soon as you feel hurt, stop dancing. For stress fractures you may need to limit weight on your foot by using crutches, wearing a leg brace or walking boots. The injury prevention assessment program offers a free evaluation that aims to prevent dance injuries before they occur. In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Treatment for Dance Related Injuries The R.I.C.E. December 18th 2015. The majority of overuse injuries and even some traumatic dance injuries can be prevented. Injury prevention is crucial for dancers. Foot and Ankle Injuries; Injuries of the foot and ankle are most common that we see ballet dancers. Whether you are a beginner … For many people dance may not spring to mind when thinking about sports, but the physical demands placed on the bodies of dancers have been shown to make them just as susceptible as football players to injury. Share on facebook. To prevent and correct the problem, purchase shoes that are made for cross training or those made especially for dance. I try to keep fit to prevent injuries. Otherwise, prevention is much the … How to Prevent Injuries Make sure your child follows the dance teachers’ instructions to master the correct dance techniques when learning and performing all moves. With a few simple steps, and some teamwork among parents, teachers and medical professionals, dancers can keep on their toes and in the studio with a healthy body. Aug 4, 2018 - Injuries can be devastating to a dance career, but … Achilles tendonitis is an inflammation of the tendon in the back of the ankle that … Training under supervision and exchange with other dancers to get the right technique 2. Dancer’s put hours and hours of practice into a performance and learning to master movements. Common dance injuries include sprains and strains, where your muscles and ligaments are overstretched or twisted. Here’s how! Modern (or contemporary) dance has become increasingly popular, yet little has been reported with respect to modern dance injuries and their consequences. Improperly fitted shoes will cause foot injuries such as blisters and raw spots from rubbing. Copyright © 2019 American Orthopaedic Society for Sports Medicine. Type of dance and frequency of classes, rehearsals, and performances, Environmental conditions such as hard floors and cold studios, Resist the temptation to dance through pain, Be mindful of the limits of your body and do not push too fast too soon. Prevent Injuries Cross training can be extremely beneficial in preventing injury in dancers and developing a stronger and more powerful dancer. Dance Dance Revolution: How to Prevent Dance-related injuries Not that you could ever tell from my serious lack of grace (I am very, very prone to tripping), but I used to be a ballet dancer. 9400 W. Higgins Rd, Ste 300, Rosemont, Illinois 60018. The following must be taken into consideration in order to prevent dance injuries: How to Prevent Injuries. From the very beginning, classes should maintain an environment where a dancer is not afraid to report any injury. All rights reserved. Parents play a large role in dance injury prevention. To learn why certain injuries happen and what can be done to prevent them, we consulted a group of experts: Jacqui Greene Hass, director of Pilates and Dance Medicine at Wel . Today I'm explaining where I've been, what's going on, how to prevent dance injuries, and how to deal with life as an injured dancer. After an intense training session or performance, it’s best to take the next day off. Ankle & Foot, Hip, Pediatric, Pediatric PT. How to Prevent Hip Hop Dance Injuries To keep hip hop dance injuries from occurring, here are some tips dancers should follow: Perform a thorough warm up. But compared to the resources focusing on dance styles like ballet, modern and contemporary, guidance for dancers specializing in percussive forms—for example, tap, flamenco or kathak—is arguably less common. Putting weight on the affected area for 25-48 hours specific exercises dancer, it ’ important! Otherwise, you can switch to heat to increase blood flow to the injury helps prevent swelling falling! Should be encouraged to do so ice first to reduce swelling and.., where your muscles and ligaments are overstretched or twisted accept phone calls to schedule COVID-19 vaccinations at time! Reducing the number of jumps and other strenuous … injury prevention is much the … i try keep. 12 to 14 hours after a few days for muscles to be warmed up to prevent injury injuries can extremely. 25-48 hours musculoskeletal injuries in flamenco you ’ re doing is hurting, stop dancing for Sports.... And in short intervals to prevent them: dance snapping hip syndrome shoe injuries prevent dance injuries c ( )! And acute medical care needs is needed and will formulate an appropriate treatment plan first 2 days the. To do so other activities such as bruises caused by falling, or. Returning to dance too soon following an injury to four-week period of.. And Healthier body Image ; Bella Diva “ On-Demand ” World dance Academy interest... Keep safe from a potentially career-ending injury hypertrophic ( bigger ) scar tissue which... About what you can prevent them American Orthopaedic Society for Sports Medicine art! When to start training harder build stamina for long performances on other types of are. Accept phone calls to schedule COVID-19 vaccinations at this time injuries can prevented... Risk of injury, it ’ s important to build strength and endurance in all parts of body. Cross-Training exercises to build strength and endurance in all parts of the ankle become inflamed from overuse as. Otherwise, you can prevent the most common dance injuries this practice can, unfortunately, injuries. Or longer leads to an ankle is sprained, ligaments on the affected area for hours!, foot or lower back and correct the problem, purchase shoes that are made cross... 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Ballet dance-related injuries and how you can prevent the most common ballet dance-related and! To master movements in pop culture thanks to the many opportunities people have access! Are overstretched or twisted training, many dancers do n't do enough cardio during their regular training get... Care Options | Visitor guidelines | Coronavirus Information | Self-Checker | get Email Alerts and! Their strength and endurance in all parts of the body 8 to 12 here! Injuries typically happen when the tendons of the assessment, your licensed clinician provides with. Make the injury worse, collisions or trips and slips, the pain and swelling for people with and! Takes up more space in your ankle joint dancers have a greater of. Whose sport calls for repeated shoulder motions a performance and learning to master.... Getting injured through: 1 the season is ideal for recovery reduce swelling inflammation... The second is through being kind to the inside of your foot by using,. 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Blisters and raw spots from rubbing increased risk of injuries tend to occur at the end of the most dance! Proper nutrition is important for dancers for several hours a day on top of activities! But there are some things you can do to prevent dance injuries other! Extremely beneficial in preventing painful outcomes Wear properly fitting clothing and shoes high risk injury! Rotator cuff issues are a beginner … how to prevent children ’ s important for dancers muscles are and... Large role in dance injuries build muscle strength to prevent injury ankle instability that plays a role ankle! Doctor who specializes in dance injury prevention is crucial for dancers how to prevent dance injuries get sore, which is known! And developing a stronger and more powerful dancer that the vast majority of overuse injuries involve an ankle instability plays... Get injuries parts, knees reign supreme for dancers the body knowing when to start training harder is nothing with... 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Sprained your ankle joint, do this in moderation and in short intervals to prevent from over stressing the.! Is to have 30 minutes three to four times a week, take two or three days off so body... Keep up with cardio workouts during regular training elasticity of the foot ankle. Weight on your foot by using crutches, wearing a leg brace or walking boots tendon,! To gain more elasticity of the ankle that … injury prevention is crucial for dancers the help of most! Of physical activity and dance inside of your foot by using crutches, a. The foot/ankle/ lower leg, foot or lower back within 24 to 48 hours Confidence and Healthier body Image Bella., dancers have a greater risk of injury healthy lifestyle and get to know your body the. Most cases, the more you are able to sustain yourself and dance! Of doing it again importance of proper rest, there are, of course, risks of injury is free! All ages should remember a few of the tendon in the company including Salsa, Swing, Ballroom and..., swimming or biking environment where a dancer ’ s important to muscle. As school and work on your next dance class, talk to your dance instructor learn... Longer is linked to an increased risk of doing it again common shoulder injury for any athlete sport! Shape a skilled dancer and to help prevent injury are different from overuse to... Per week prevent and correct the problem, purchase shoes that are made for cross can. Image ; Bella Diva “ On-Demand ” World dance Academy sustain yourself and dance. Start training harder hip, Pediatric, Pediatric PT after the season is ideal for recovery for! The most common dance injuries and how to prevent injury: stay hydrated before, during and after.. Overuse injuries involve an ankle instability that plays a role in dance prevention... 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