Introduction.
Dance may look effortless, but it requires a lot of strength, flexibility . It also comes with a high risk of injuries. One study found that as many as 82% of modern dancers’ experience at least one injury in their dancing careers, with the foot and ankle reported as the most common site for injury.
Whether you are a dancer, the parent of a dancer or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them.
Few studies that looked into dance injuries found that injuries from using your joints and muscles too much are the most common in dancers.
Reasons for dance injuries.
Dance is a physically demanding activity. Dancers perform repetitive movements for several hours a day.
Studies have shown that dancing five hours a day or longer leads to an increased risk of stress fractures and other injuries. Restrictive diets and unhealthy body weights may also contribute to dance injuries. Proper nutrition is important for dancers of all ages.
What are some common dance injuries?
️ Achilles Tendinopathy.
Acute achilles tendon injuries are commonly caused by dynamic overload (muscle contracts so hard the tendon is injured). During dance, a move can place more load on the achilles than the tendon can handle. This results in disruption of the tendon at the musculotendinous junction in some degree, resulting in pain and dysfunction.
️ Posterior Ankle Impingement.
Ankle “impingement” can present as a pain and restriction in the ankle that can be the result of various factors, including excessive plantar flexion and deep stretching. In this injury the ankle joint gets “sticky” and uncomfortable with certain ranges of motion.
️ Lateral Ankle Sprain.
A lateral ankle sprain is one of the most common acute ankle injuries. This injury can be caused by poor jump landings. They are often accompanied by swelling, and general ankle instability.
️ Trigger Toe.
Trigger Toe generally occurs with overuse of the foot, creating pain and inflammation. Pain may occur when pointing the foot (or a feeling of your big toe being “stuck” while pointing), and the pain can get worse with jumps.
How do I know if the pain is from an injury?
In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which is also normal.
However, if you experience the following types of pain, you may have suffered an injury:
Pain that wakes you up at night.
Pain that is present at the start of an activity.
Pain that increases with an activity.
Pain that makes you shift your weight or otherwise compensate your movements.
How can dance injuries be prevented?
The majority of overuse injuries and even some traumatic dance injuries can be prevented.
Follow these guidelines to reduce your risk of injury:
Eat well and stay hydrated before, during and after class.
Get enough rest and avoid overtraining.
Do cross-training exercises to build strength and endurance in all parts of your body.
Always wear proper shoes and attire.
Always warm-up before training or performances.
Lead a healthy lifestyle and get to know your body.
How Physical Therapy can help?
In management of common dance injuries, Physiotherapy can be used to improve muscle strength, increase joint range of motion, reduce pain, control inflammation and improve joint mechanics etc. Be sure to seek Physical Therapy when pain is persistent or if you suspect acute injury.
References.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/common-dance-injuries-and-prevention-tips?amp=true
https://www.trifectatherapeutics.com/blog/4-common-dance-injuries-and-exercises-to-help-prevent-them
Oshadhi Widyapathige.
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