Injury Prevention in Dance - By Katie Behrens

 

Dance is a performance art. The dancer uses their body like a carefully sharpened pencil creating the art of the choreographer. Keeping a dancer's body strong and injury free should be one of the top priorities inside and outside the dance class. This can be rather challenging when the dancer is continually pushing to advance their skills or they are in a competitive season. For much of history dancers have been known to grind it out even through injury, however times have changed and that mentality no longer is what is supported. 

So, you might question as a parent and definitely as a dancer how can I prevent injury inside and outside of the classroom? 

As a certified personal trainer and dancer of 30+ years, I am hoping the information that follows will add insight on how to keep the dancer in tiptop condition all year round.

• Cross training
• Shoes
• Rest
• Myofascia release techniques
• Seeking medical advice

Cross training:

Like any athlete, dancers have seasons. One way to prevent injury is during the off-season (summer) continue with a lesser load of classes and add in cross training devices such as swimming or yoga. Dancers have a tendency to over train certain muscles such as the, piriformis, which is the turn out muscle and the hip flexors as well as all of the muscles in the feet and ankles. Cross training in non-impact exercises provides the dancer opportunities to strengthen areas that are weak.

Taking classes such as dancer conditioning and Flex and stretch are also wonderful ways during the season to keep your dancer well balanced.

Shoes:

Another great way to prevent injury is to look down and notice what your dancer is wearing on their feet. The feet are the foundation for the rest of the alignment in the body. Having good supported shoes while not dancing is of the  utmost importance.

Flip-flops, wedges, and other type of heeled shoes can really create problems. Dancers already put more stress on the air arch of the foot than normal people. Flip-flops cause the toes to grip which can lead to various foot and ankle tightness resulting in injury. Dancers also are on their toes a lot constantly shorten in the Achilles’ tendon.  While dancers are not dancing, having a flat shoe with good arch support will help reduce overuse injury in the Achilles tendon.

Rest/self care

Over training results in injuries. Listening to the body and learning how to rest is extremely important for dancers. Not only is adequate sleep important in a young dancer's growing bodies, but it’s also setting up healthy habits into adulthood.

Muscles are broken down while dancing. Muscle repair is done while the dancer sleeps.

Self care such as Epsom salt baths, deep tissue massage, and pedicures can help keep your dancer injury free.

Myofascia release

Myofascia release is done when you put an outside pressure source to the muscle. Examples of this would be rolling out arches with tennis balls, rolling out quadriceps and glutes with foam rollers, deep tissue massage by a licensed massage therapist specializing in athletic massage. Muscles that are tight risk injury.

Seeking medical advice:

If something hurts, seek medical advice. Braces and wraps that are not specifically prescribed by a medical professional can do more harm than good. If something hurts just wrapping it may actually make the problem worse.

A well-balanced dancer is a healthy dancer. Following the above examples can help prevent injury and keep the dancer dancing for many years to come.

 

 

 

 

 

 

 

 

 

Katie Behrens:

Certified Personal Trainer (National Academy of Sports Medicine)

200 hour certified yoga teacher (Yoga Alliance)

Certified Health Coach (American Council on Exercise)

Certified Sports Nutrition Expert (American Council on Exercise)