Dancing is a thrilling but physically demanding sport that requires strength, flexibility
and precision. Like any other sport, whether you are an amateur dancer or a
professional, the risk of injury is high. It is important to understand the most common
dance injuries and it is extremely beneficial to know how to appropriately manage
them to be able to continue dancing and maintain a healthy body. More importantly it
is valuable to understand how to prevent the risk of injury.
Most Common Dance Injuries
1. Sprains and Strains
Sprains (ligament injuries) and strains (muscle injuries) are among the most common
dance injuries, often predisposed by over stretching, improper warm-up, or sudden
movements.
Management:
Protection: Avoid activities and movements that increase pain during the first
few days after injury.
Elevation: Elevate the injured limb higher than the heart as often as possible.
Avoid anti-inflammatories: Avoid taking anti-inflammatory medications as they
reduce tissue healing. Avoid icing.
Compression: Use elastic bandage or taping to reduce swelling.
Education: Your body knows best. Avoid unnecessary passive treatment and
medical investigation and let nature play its role.
If pain persists beyond 48 hours, seek medical advice from an allied health
professional.
2. Tendonitis
Tendonitis is an inflammation of the tendons and can occur in dancers due to
repetitive movements, such as jumping and pointing toes. The achilles tendon,
patella tendon, and hip flexor tendon is most commonly affected.
Management:
Rest from activities that aggravate the pain.
Avoid anti-inflammatories: Avoid taking anti-inflammatory medications as they
reduce tissue healing. Avoid icing.
Stretching and strengthening exercises to improve tendon flexibility and
prevent flare-ups.
If pain persists in severe cases, seek medical advice from an allied health
professional.
3. Stress Fractures
The most commonly affected areas by a stress fracture include the metatarsals,
tarsals, tibia, and lumbar spine. A stress fracture can be predisposed by increasing
training intensity too fast, dancing on hard floors with no springs, low energy
levels/fatigue, and/or nutritional and hormonal factors.
Management:
Rest is essential. Avoid high-impact activities until the fracture heals.
Imaging (X-ray) may be necessary to confirm the diagnosis.
Proper footwear and technique adjustments (eg. softer landings) can help
prevent risk of stress fractures.
4. Knee Injuries
Knee injuries are very common, due to the consistent weight bearing through the
knees, sudden twisting motions, overuse, or improper alignment. Patellofemoral pain
(pain around the kneecap), meniscus injuries and ligament injuries within the knee
are commonly experienced by dancers.
Management:
Rest is essential. Avoid high-impact activities and aggravating activities.
Elevation: Elevate the injured limb higher than the heart as often as possible.
Avoid anti-inflammatories: Avoid taking anti-inflammatory medications as they
reduce tissue healing. Avoid icing.
Compression: Use elastic bandage or taping to reduce swelling.
Education: Your body knows best. Avoid unnecessary passive treatment and
medical investigation and let nature play its role.
Dance Injury Prevention
It is extremely important a dancer is taking care of their physical, mental and
emotional health and wellbeing. Majority of common injuries occur due to repetitive
movements, intense training, improper footwear, or poor technique. To prevent an
injury occurring, the following tips may help to pursue a long-lasting dance career:
1. Warm up and cool down before and after practice: Take the initiative to
stretch, use a foam roller/spikey ball to loosen muscles. Perform dynamic
stretching such as leg swings to get the whole body moving and increasing
flexibility.
2. Wear appropriate footwear and clothing for dance class: Ensure that your
joints and ligaments in your foot are properly supported by wearing the correct
shoes. Wear appropriate clothing to avoid tripping and slipping.
3. Practice on suitable dance flooring: Sprung flooring is most suitable, to
provide shock absorption, allowing dancers to jump with reduced risk of injury.
4. Strength and endurance training: Consider complementing dance training with
strength and endurance training to avoid muscle imbalances and increase
joint support and stability.
5. Take care of your body: Eat a well-balanced diet and stay hydrated for optimal
body functioning. Use rest days to ensure the body and mind reset to avoid
burnout and increased risk of injury.
6. LISTEN TO YOUR BODY: understand how your body functions and listen to
what it needs. Do not push your body beyond its limits.
If you would like further advice or have sustained a dance injury and require a
treatment and management plan, please call 9551 7110 or book online at
Dr Kayla Ellis (Osteopath)
Dingley Health Hub
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