Even the most difficult choreography seems effortless when performed by experienced dancers. Their success depends on their strength, flexibility, and stamina. These characteristics are also important for staying injury-free when taking dance lessons. Whether you’re a dancer or the parent of a dancer, you should be aware of the risks of dance accidents and how to avoid them.
Common Dance Injuries
Dancing is a strenuous physical practice. Dancers have a lower risk of tearing their ACL than typical athletes, but they are also susceptible to overuse and trauma injuries. The following are a few of the most common:
- Strains and sprains of the ankle
- Hip bursitis, hip flexor tendonitis, and other hip injuries are among the most common.
- Knee pain in runners (patellofemoral pain syndrome)
- Spinal stress fractures, shinbone fractures, and foot stress fractures are all common.
- Knee, hip, ankle, or foot arthritis
How to Prevent Dance Injuries
The majority of dance-related accidents are avoidable. To keep your feet, ankles, hips, and knees safe when taking dance lessons, follow these guidelines:
- Eat well and keep hydrated: All dancers need proper nutrition.
- Avoid overtraining: Because dancers don’t have an “off-season,” it’s important to get enough rest. Even, if you have an accident, don’t dance on it until it heals.
- Building muscle strength outside of class is important for avoiding traumatic dance injuries. Pilates and yoga are particularly good for strengthening your core muscles and hips. Aerobics like swimming and biking are also good for increasing your stamina.
- Wear the right dance shoes: When purchasing dance shoes, the size is crucial. Allow your mentor to assist you in achieving the desired results.
- Stretching and warming up before dancing loosens up your body and stops you from contracting a muscle during your class.
- Dance on cushioned floors: Choose a dance academy with specially cushioned dance floors to protect your joints.
First Aid for Dance Injuries
The type of care you receive is determined by your injury, dance level, and other factors. Here are some possibilities:
- Ice packs: Because they minimise swelling, ice packs are ideal for treating unexpected traumatic injuries. Apply ice to the affected area in 10- to 20-minute intervals several times a day for a few days.
- Wrapping athletic tape around your foot or ankle will help relieve chronic pain from overuse injuries and encourage you to continue dancing.
- Elastic bandages provide compression when a person is resting after an injury. They’re not designed to give you comfort when you’re dancing.
- Crutches: With injuries such as stress fractures and ankle sprains, you can need to use crutches to keep the weight off your foot.
- Apply a cream intended to penetrate and relieve the aching region if you have muscle or joint pain.