Dance Dance Revolution: How to Prevent Dance-related injuries
by Teen Vogue
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. I recently got some great tips from Andrea Wilson, a former ballet dancer and physical therapist at Methodist Sports Medicine / The Orthopedic Specialists. All you dancers out there... These are for you!
"According to The American Journal of Sports Medicine, five injuries will result for every 1,000 hours of dancing. Professional dancers know that their careers could be over by the time they are in their early 30s, so it is extremely important that they take proper care of their bodies," said Wilson. "Dancers train their entire lives, often from the time they are seven, and sometimes their drive and ambition overshadows their bodies' limitations and need for proper nutrition and hydration. Unfortunately, injuries can become a routine part of dancers' careers unless they take the necessary steps toward injury prevention."
"Use Proper Technique: Many types of dance require dancers to repeatedly hold extreme positions for long periods of time. If any of these positions, especially those involving the knee, hip or ankle, are done incorrectly, injury and/or aches and pains may occur. Not taking the time to learn and perfect the proper techniques can often lead to incorrect positioning and needless strain on a dancer's body.
Prepare Your Body for Dancing: Dancers are often consumed by a busy schedule and as a result, the importance of stretching and strengthening core muscles both on and off the dance floor can get neglected. Workouts, such as yoga and Pilates are excellent ways to build and maintain core strength in important areas, such as the stomach and lower back.
Listen to Your Body: One important challenge facing many dancers is consuming sufficient amounts of food to meet the energy demands of a rigorous dance schedule. Dance is a burst-intensity exercise which relies on proper digestion and a continuous supply of caloric energy; therefore it is important for dancers to eat five to six small meals throughout the day. The body performs at its best when filled with the proper fuel.
Know Your Limitations: Constant repetition of difficult moves and tiredness are common place for dancers, not to mention the extremely long hours that are required to perfect a technique or routine. Overworking the body, both mentally and physically, keeps tension trapped inside which negatively affects both flexibility and posture.
Take Time to Heal: When suffering an injury, a dancer will often dance through it or take as little time off as possible to heal. Pushing through the pain may very well lead to the same end. Prompt evaluation and treatment can facilitate long-lasting benefits for dancers, and reduce the risk of damaging or career-threatening injuries."