Experienced dancers make even the hardest choreography look effortless. Strength, flexibility and stamina are vital to their success. These qualities are also the keys to avoiding injury while taking dance lessons. Whether you’re a dancer or the parent of one, you should be aware of possible dance injuries and how to prevent them.
Common Dance Injuries
Dancing is a physically demanding activity. In general, dancers have a much lower chance of tearing their ACL than traditional athletes, but they are still vulnerable to injuries from overuse and trauma. Some of the most common of these include:
- Ankle strains and sprains
- Hip bursitis, hip flexor tendonitis and other hip injuries
- Runner’s knee (patellofemoral pain syndrome)
- Stress fractures of the spine, shin bone or foot
- Arthritis in the knee, hip, ankle or foot
How to Prevent Dance Injuries
The majority of dance injuries can be prevented. Follow these guidelines while taking dance lessons to keep your feet, ankles, hips and knees healthy:
- Eat well and stay hydrated: Proper nutrition is vital for all dancers.
- Avoid overtraining: Dancers don’t have an “off-season,” so it’s important to give yourself adequate rest. And if you have an injury, don’t dance on it so it can recover.
- Exercise outside of class: Building muscle strength is the key to preventing traumatic dance injuries. Pilates and yoga are particularly beneficial for building core muscles, hip strength and Then, aerobics such as swimming and biking are effective at improving your stamina.
- Wear the proper dance shoes: Size is critical when buying dance shoes. Let your instructor help you achieve the correct
- Warm up and stretch: Stretching before dancing loosens up your body and prevents pulling a muscle during your lesson.
- Dance on cushioned floors: You can protect your joints by choosing a dance academy with special cushioned dance floors.
First Aid for Dance Injuries
The treatment you pursue depends on your injury, your dance level and other factors. Here are some options:
- Ice packs: Ice is best for treating sudden traumatic injuries because it reduces swelling. Apply ice in 10- to 20-minute intervals a few times a day for a few days.
- Athletic tape: When wrapped around your foot or ankle, athletic tape can help ease chronic pain from overuse injuries and allow you to keep dancing.
- Elastic bandages: These provide compression while resting following an injury. They are not meant to provide support while dancing.
- Crutches: For injuries like stress fractures and ankle sprains, you may need to take the weight off your foot by using crutches.
- Topical pain reliever: For muscular or joint pain, apply a cream designed to penetrate and relieve the aching area.
At Dance Academy USA, we implement safe training practices and insist on properly fitting shoes to keep dance lessons safe and injury-free. For answers to any questions or concerns you have, please contact us at (408) 257-3211 or email us at firstname.lastname@example.org.