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Activity:
Dancing
Click here to view the Smartbody publication for Dancing.
The popularity of dance continues to explode, fueled by reality shows such as So You Think You Can Dance? and Dancing with the Stars. As dancers, you understand the athletic demands and technical precision required for proper technique. Even more than that, you know the hours it takes to get there - and sustain that ability. This training often results in over usage and overdevelopment of certain muscle groups and weaknesses in others. When imbalances are left uncorrected, they become breeding grounds for injury, but the good news is this type of injury is entirely preventable.
Preventing Injury for
Dancing
Here are some tips for how to avoid injury while dancing:
- Forget the mantra, "no pain, no gain." The culture of dance is to perform through pain, dangerously fueled by the mantra "no pain, no gain". This only fosters injury. For a long and healthy dance career, dancers must listen to their bodies and be smart about dancing.
- Know the difference between pain and discomfort. Discomfort is a healthy output from muscle fatigue in the process of growing stronger, and typically goes away within a few days. Pain, however, is your body's warning mechanism, and when it doesn't go away after a few days or intensifies during activity, it's time to listen to your body and rest.
- Use timely self-care. Generally the soft tissues and joints require one to two weeks to repair. Most often timely self-care can prevent further damage. Self-care methods include: rest from activities that cause pain, ice, elevation and over-the-counter anti-inflammatory medications.
- Care for your feet. Make sure your shoes are properly fitted for your feet. At least once each day, strengthen your feet by taking each toe and stretching it backwards and forwards 5 times, with the big toe also stretched diagonally. Secondly, strengthen your arches. Place a towel on the floor, scrunch it up and spread it out five times only using your toes. Scoot the towel sideways, back and forth, several times.
Common Conditions for
Dancing
Bunion
A painful bump forms on the inner side of the big toe, and can eventually lead to deformity.
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Fractures of the Foot and Ankle
Bones can be broken from overuse, weakening from osteoporosis or traumatic injury.
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General Conditions.
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