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. The majority of these overuse injuries involve an ankle, leg, foot or lower back.
The most common dance injuries are soft tissue or overuse injuries that arise . We call this cumulative microtrauma, meaning it’s a lot of little overuse over time that can cause big problems. Still, acute injuries such as ankle sprains are also common.
What are the main causes of dance injuries?
- sprains and strains – where muscles and ligaments are overstretched or twisted.
- impact injuries – such as bruises caused by falling over, bumping into another dancer or tripping over props.
- blisters, bruising and ingrown toenails – ill-fitting shoes can cause all of these foot problems.
When do dance injuries occur?
Who gets injuries from dance? Injuries from dance span all ages , but the risk of injury is greatest during a young dancer’s growth spurt. This is usually between the ages of 8 to 12 for girls and 10 to 14 for boys.
What are the 5 most common dance injuries?
- 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.
What are the 4 main causes of dance injuries?
- Anatomical Causes. Natural physical limitations and constraints may limit the development of a perfectly correct technique. ...
- Incorrect Technique. ...
- Poor Coaching. ...
- The Floor. ...
- Temperature. ...
- Excessive Practice.
What should you not do before dancing?
- Eat a Huge Feast. ...
- Do Anything that Could Get You Injured. ...
- Wait Until the Last Minute to Do Your Makeup and Hair. ...
- Skimp on Your Warmup. ...
- Say “Good Luck” or “Break a Leg”
How can dance injuries be prevented?
Six Tips for Dance Injury Prevention
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 .
Malkogeorgos et al111 offer five main areas of attention for preventing dance injuries: warm-up, training (including muscular strength, power, and endurance; plyometrics; agility; balance; joint stability; and dance-specific technique) , equipment (including footwear and surfaces); regulatory aspects (rules and ...
Can walking too much cause injury?
Although a generally safe and effective lifelong workout option, walking can sometimes result in injury. Common ailments sustained by avid walkers range from strains and aches, to more debilitating conditions like fractures, muscle tears, and bruising. Some of the most reported conditions include: Shin splints .
Do dancers break bones?
This type of fracture occurs due to an inverting and twisting injury of the ankle and foot causing a small break in the bone, which is common in dancers and athletes. Typical symptoms are pain, swelling, and bruising to the lateral aspect of the foot as well as difficulty with walking.
What is the possible effect of dance in your body?
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including: improved condition of your heart and lungs . increased muscular strength, endurance and motor fitness .
What injury prevention strategies does he/she adopt?
- Take time off. ...
- Wear the right gear. ...
- Strengthen muscles. ...
- Increase flexibility. ...
- Use the proper technique. ...
- Take breaks. ...
- Play safe. ...
- Do not play through pain.
How much rest should a dancer get?
How Often Should we Rest? Here’s the fast answer: Studies suggest the body needs between 30-60 minutes of rest after hitting the dance floor with maximum muscle effort.
Do you think dancers are at high risk for injury as compared to other athletes?
A study by Wolverhampton University found that professional dancers are more likely to suffer injuries than rugby players . Statistics show that 80 per cent of dancers incur at least one injury a year that affects their ability to perform – compared to a 20 per cent injury rate for rugby or football players.
What to do after dancing?
- Cool yourself down. After hours of bending, jumping, twisting, and turning, you want to make sure you give your muscles a proper cool-down. ...
- Hydrate. ...
- Snack smartly. ...
- Take a mental break. ...
- Take a warm bath. ...
- Use an ice pack. ...
- Elevate your legs. ...
- Deep-belly breathing.
