How to Avoid Common Injuries in Dance

The decision to become a dancer shouldn't be taken lightly. There is more involved than having a passion for music and movement. Dancing is a sport and dancers are athletes. Athletes must learn to avoid injuries related to their sport. There are a variety of rules that must be followed to limit risk. Knowing these rules and applying them to your life on and off the dance floor is imperative.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Instructor or supervision
• Cross training physical fitness program
• Dance floor
• Pilates or Yoga videos

1. Know the common risk factors. Constant repetition of difficult moves, tiredness and unique pressures are common place for dancers, not to mention the extremely long hours that are required to perfect a technique or routine.
2. Get the odds and statistics because according to a recent survey, every dancer will be injured at least once in their career. For every 1,000 hours of dancing, 5.1 injuries resulted. Basically, the more you dance, the better your odds are of getting hurt.
3. Learn what kinds of injuries dancers sustain. The most frequent injuries diagnosed are strains and sprains in places on the body such as the knee, ankle, foot, hip and calf.
4. Check your environment before subjecting yourself to risk. It has been documented that cold and drafty rehearsal studios and back stage areas have contributed to injury risks. Contributing factors also include smoky places and unsuitable stage area and floors.
5. Become more physically fit. Before starting a rigorous performance schedule, cross train your body to increase your stamina. Prepare your body to become a dancer before you actually begin to dance.
6. Warm up your body before you attempt any middle to difficult level techniques. A light walk or jog and some additional Pilates or yoga exercises can serve as a nice base for a good dance workout. Muscles that have been warmed up are less prone to injury.
7. Consider your physiological needs. This is directly related to the pressure and competitive nature of the profession, so you must learn to relax and pace yourself. Don't overwork the body mentally or physically, because if tension is held in the body, flexibility is affected.

Tips & Warnings

• Carefully structure your diet to provide adequate nutrition.
• Good breathing techniques should be used to counteract an abdominal cramp, which could lead to severe injury.
• Drink plenty of water to stay hydrated.
• Avoid smoking.
• Avoid drinking alcohol.