The hip is particularly vulnerable to impingement when forcing certain movements common to dance, such as turnout or the splits. The bones of the hip joint can start to build up, or the cartilage between the joints might tear. Sometimes hip impingement is not even a problem in the hip at all, and instead is due to when the lumbar spine is hyperextended swayback. Stress fractures can occur in all athletes. The risk for dancers can be higher due to a number of factors, including overuse, poor biomechanics, rehearsing or performing barefoot or slippers on hard floors such as concrete or steel, or even a nutritional deficit due to disordered eating.
Spondylolysis, a type of stress fracture of the spine , happens with repeated low back hyperextension. Hamstring injuries occur in all types of dance, causing pain in back of the thigh up high by the buttock area or down low where the hamstring muscles connect below the knee.
Kick lines, such as those done in precision dance companies, put particular stress on the hamstring muscle group.
Lifting the leg up in the kick puts the muscles on full stretch at the end range of hip and knee motion, followed by a strong contraction of the hamstring muscles to bring the leg back down quickly. The hamstring muscles are vulnerable during that quick transition from full passive stretch to strong active contraction, particularly if a dynamic warm up or cool down after the previous rehearsal or performance was not done properly.
The fifth metatarsal is the bone that connects the little toe to the midfoot, which is elongated as the dancer performs their pointe position. Pain, tenderness and swelling of the foot will occur immediately following the injury and walking will be painful.
The outside of the foot and the base of the toes may also become noticeably bruised. X-rays must be run to identify the break and diagnose the injury. This injury can be treated by immobilizing the foot and eliminating weight-bearing activities, so the patient should be using crutches or a wheelchair. After a few weeks, the foot can be placed in a boot and weight can be applied. Download this PDF Share this page:. Any injury that is accompanied by bleeding, severe pain, loss of sensation, or increased weakness should be seen by a physician.
Other pain due to overuse or mild injuries can be treated by rest and taking pain relievers such as ibuprofen or acetaminophen. Swelling and pain can also be treated with alternating ice and heat therapy. Dancers are exposed to a wide range of risk factors for injury. Getting and keeping dancers free of injury in a fun environment is key to helping them enjoy a lifetime of physical activity and dance.
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. Dancers should remember a few key things to prevent injury: Wear properly fitting clothing and shoes Drink plenty of fluids Resist the temptation to dance through pain Pay close attention to correct technique Be mindful of the limits of your body and do not push too fast too soon Perform proper warm-up and cool-down Parental Oversight Parents play a large role in dance injury prevention.
First, they must be careful not to encourage their children to advance to higher levels of training at an unsafe rate. 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.
Age 12 is the generally accepted lower limit, but strength and maturity are more important than age. Second, parents must be cognizant of any nutritional or psychological changes their children display as a result of trying to conform to an unhealthy dance image. It is also known that intense activity leads to microdamage, which peaks in recovery 12 to 14 hours after a workout. So it would make sense to take the next day off after a high-intensity activity.
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. Also, a three- to four-week period of rest after the season is ideal for recovery.
If it's a sudden injury, it's best to apply ice first to reduce swelling and inflammation. RICE treatment is a common approach that involves rest, ice, compression and elevation. After a few days, you can switch to heat to increase blood flow to the area and promote healing. However, every person is different. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice.
But be careful not to ice before dancing or stretching, because you want those muscles to be warmed up to prevent re-injury. It depends on the type of injury, your level as a dancer and many other factors. For example, for traumatic injuries like ankle sprains, your doctor may recommend RICE, joint protection and physical therapy. For stress fractures you may need to limit weight on your foot by using crutches, wearing a leg brace or walking boots.
Surgery is typically used as the last resort. It is best to discuss your treatment options with a doctor who specializes in dance injuries. And if you are working with a physical therapist , make sure he or she is experienced in treating dancers. A big part of physical therapy is correcting the training technique that led to the injury. Otherwise, you risk hurting yourself again by making the same mistake. Your regular first aid kit might already have many of the essentials for handling a medical emergency.
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. Raj Deu, M. What are some common dance injuries? Some common dance injuries are: Hip injuries: snapping hip syndrome, hip impingement , labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction Foot and ankle injuries: Achilles tendonitis , trigger toe and ankle impingement Knee injuries: patellofemoral pain syndrome Stress fractures: metatarsals, tibia, sesamoids and lumbar spine Dancers are also likely to develop arthritis in the knee, hip, ankle and foot Generally, dancers have a much lower rate of anterior cruciate ligament ACL injuries than other athletes.
How do I know if the pain is from an injury? However, if you experience the following types of pain, you may have suffered an injury: Pain that wakes you up at night Pain that is present at the start of an activity Pain that increases with an activity Pain that makes you shift your weight or otherwise compensate your movements If you experience such pain, consult with a medical specialist — preferably a physical therapist or physician with experience in treating dancers.
Why do dance injuries happen? How do dancers get ankle sprains?
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