Here, we discuss the most common dance injuries and how they can be treated. Prevention: Dancers should take extra precautions to prevent muscle strains. Add to that, the countless hours in rehearsals. Here's how you can prevent the most common dance injuries. Learn Sports Olympics. Be sure to bend your knees sufficiently when landing jumps (don't use your heels or land flat-footed.) Dance. It is extremely common in dancers due to the imbalance between the amount of external rotation (turn out) they have compared to the amount of internal rotation (turn in). PT is extremely important because the ligaments will never heal back to the pre-injury level. The sooner you address injuries, the less severe the complications may be and therefore, the less time (if any) you’ll have to spend away from dance! We call this cumulative microtrauma, meaning it’s a lot of little overuse over time that can cause big problems. Also, never dance on concrete or other hard surfaces. Female ballet dancers seem to be at high risk for developing stress fractures in the lower legs and feet. Particularly spending an extended time on pointe or performing a large number of relieves (or any repetitive movement) in a short period of time. Treatment: Treating a muscle cramp usually involves stretching the affected area. The most common injuries in professional breakers are in the knee, spine, skin, wrist and ankle. “Trigger Toe” (Flexor Hallucis Longus Tenosynovitis). Hip impingement can be caused by many different factors from arthritis, labral tear, stress fracture, muscle strain, snapping hip syndrome, sacroiliac joint dysfunction, to piriformis syndrome. Some common dance injuries: A few studies that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries) are the most common in dancers. However, sometimes there is something more to blame—that’s when you should see a physician or your physical therapist! Ankle sprains are the most common traumatic (or acute) injury in dancers. Treatment: To reduce pain and swelling, try putting applying ice to your heel. It’s important to treat early as to prevent tendon rupture! Hip impingement is also among the common dance injuries you should know. Website by Other common dance injuries There are a few more injuries that are quite common in dancers including Achilles tendinopathy, plantar fasciitis, shin splints, posterior ankle impingement (commonly known as ‘dancers heel’), bunions and even ingrown toenails. Gently massaging the muscle will also help it to relax. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Anti-inflammatory medications can also be used to reduce inflammation. Dance Specialist Dr Lisa Schoene speaks with Russian Pointe about the most common injuries she sees with dancers. © 2021 NeuroSports: A NeuroTour company. All dancers should be especially cautious to land properly after attempting a jump to avoid shin splints. Explanation and treatment. In severe muscle cramps, a doctor may recommend muscle relaxant medications. you should check in with your physical therapist or physician, Pain: acute onset with pain on the inside or outside of the ankle, swelling and bruising may be present in more severe cases, Prevention: 4-way ankle exercises, hip strengthening, Treatment: RICE, joint protection, early mobility, physical therapy. When should you be concerned that the pain you are experiencing is something that you should get checked out by a healthcare professional? Injuries and how they happen have a lot to do with how quickly your body learns, adapts, and recover from load over time. It is very important to stretch always stretch and warm up before every dance session. It is crucial for dancers to prepare their bodies for the rigors of dance in an effort to prevent dance injuries and promote longevity in the sport! Broadway and touring performing artists dance an average of eight shows a week. Common injuries in ballet dancers. Dancers are particularly prone to muscle strains in the lower back. Below are a few of the most common dance injuries that dancers typically suffer from. Shin splints are often caused by jumping on hard surfaces, improper landing, and poor flexibility. The most common dance-related injuries include: Plantar fasciitis is particularly common in ballet dancers who dance in pointe shoes. Patellofemoral Pain Syndrome, also known as “jumper’s knee,” results from the kneecap “tracking” incorrectly due to muscle imbalances like tight hamstrings and calves coupled with weak quads. Designzillas, 7 Common Dance Injuries (and How to Prevent Them). Stretching the toes, feet, and legs several times per day can also help with pain. The pain typically comes from hip flexor tendonitis or iliotibial band syndrome (ITB). Good hydration before, during, and after dancing is also important. Stretching before dancing, along with an appropriate warm-up and cool down, can prevent muscle cramps caused by physical activity. Treva L. Bedinghaus is a former competitive dancer who has studied ballet, tap, and jazz. However, when it does happen, it can be immensely frustrating and poorly timed. Therefore, strength and motor control must be improved in order to avoid re-injury. The placement of repetitive forces on the patella, like through performing jumps or plies without proper form puts a dancer at increased risk. The following is a list of common dance injuries, their causes, and tips for treatment and prevention. 3. 3 Common Dance Injuries, Solved. Dance Injuries: Diagnosis, Treatment, and Prevention Webcast, Rajwinder Deu, MD; Amanda Green, DPT, COMT; Andrea Lasner, MSPT, PMA-CPT, http://webcast.jhu.edu/Mediasite/Play/e8683d13bc3d4ca6991387a16674df701d. If you experience pain at night, pain at the start of your activity, pain that increases with activity or pain that causes compensations and changes in mechanics while dancing (or in day-to-day life), you should check in with your physical therapist or physician. Types of Muscle Soreness Caused by Bodybuilding Training, Maximum Bodybuilding Results Through Proper Joint Care. Plantar fasciitis is a strain or irritation on the ligament that connects your heel bone to your toes. Their exertion level rivals, if not exceeds, that of professional athletes! The purpose of this study is to define the incidence, risk factors, and management of musculoskeletal injuries in professional modern dancers. Performing repetitive movements for hours a day coupled with a low amount of recovery time in between shows, increases the performer’s risk for chronic overuse injuries (in addition to the ever-present risk of an acute injury). It might be due to an overly rigorous practice schedule, an accidental fall, a nutritional deficit, or some other reason. Prevention: If you are prone to developing shin splints, be sure to stretch your calves and Achilles tendon regularly before and after dance sessions. Their exertion level rivals, if not exceeds, that of professional athletes! It’s common among dancers because of the imbalance between the extent of their external rotation compared to their internal rotation. The most common dance injuries are soft tissue or overuse injuries that arise. In severe cases, surgery may be required to repair the damage. Taking some preventative measures can go a long way towards helping dancers have a longer and safer career. Some common dance injuries are: Hip injuries: snapping hip syndrome, hip impingement , labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction Foot and ankle injuries: Achilles tendonitis , trigger toe and ankle impingement Dance requires incredible strength, stamina, and flexibility. Also, remember to take the time to stretch after each dance session to prevent muscle stiffness. Pain is usually felt at the front inside of the shin bone. Treatment: The best way to treat a stress fracture is to rest and take a break from high-impact dancing to help the fractured bone heal. Ill-fitting shoes can cause foot and toes injuries. Meniscus tears, ACL sprains, and MCL injuries can happen during dancing. Some of the most common knee injuries include strains of the quadriceps, hamstring injuries, patellofemoral pain syndrome, and even ligament injuries. Foot and ankle injuries typically happen when the tendons of the ankle become inflamed from overuse. x. alpine skiing american football archery arena football artistic gymnastics artistic swimming australian football bmx badminton baseball basketball beach volleyball biathlon bobsleigh boccia bowling boxing bull riding. These are followed by injuries to the spine, hip, and knee, in that order. Common dance injuries: spasm, muscle or ligament tear (or strain), tendonitis, sprain, dislocation, fracture, overload (chronicle fatigue) syndromes, vascular syndromes. Common Dance Injuries. She writes about dance styles and practices and the history of dance. Dancer’s, especially ballerinas, are prone to foot and ankle injuries. The most common muscle strains involve the lower back, neck, shoulder, and hamstring. Modern (or contemporary) dance has become increasingly popular, yet little has been reported with respect to modern dance injuries and their consequences. The injury usually causes tenderness of the muscle and possibly swelling. One of the most important ways to prevent dance injuries is to take the time to properly warm up the major muscles of the body. However, over time, iliotibial band (IT band) tightness and weakness of the outside of the hip can cause the snapping to become painful. All Rights Reserved. Trigger toe is another overuse injury that causes inflammation and damage to muscle that is active during pointing the big toe. What are common dance injuries? Prevention: To prevent muscle cramps, make sure to stretch before and after dancing. This injury occurs due to several factors such as arthritis, snapping hip syndrome, muscle strain, fracture, and labral tear, among others. Broadway and touring performing artists dance an average of eight shows a week. Shin splints is the name given to the condition involving pain at the front of the lower leg. Muscle strains are caused by sudden contraction of a muscle and poor flexibility. If a dancer continues to dance through pain with a stress fracture, the fracture can become larger and may become a chronic injury. Ankle Sprains . It’s important for parents to recognize the symptoms and prevent further damage. The foot and ankle are the most common area to be injured in dancers. Always remember to bend your knees when landing jumps. (Liederbach, 1985) Flexor Hallucis Longus (FHL) tendinopathy is seen in classical ballet, particularly those who go en … Common dance injuries include sprains and strains, where your muscles and ligaments are overstretched or twisted. Make sure you incorporate calcium- and Vitamin D-rich foods in your meals. Therefore, it’s not uncommon for dancers to experience pain. The most common muscle strains involve the lower back, neck, shoulder, and hamstring. Hit the floor without feeling sore. Knee Injuries: Knee injuries are common in dancing. Achilles tendonitis is an inflammation of the tendon in the back of the ankle that connects the prime mover for pointing to your foot. Treatment may also include anti-inflammatory medications and pain relievers to reduce pain and swelling. By Bari Lieberman. Artists and athletes. Pain: gradual onset of pain and tenderness just above the heel which may feel better when warmed up, but worse with jumping, relevé, or pointe work, Prevention: stretching your Achilles with your foot in parallel, quadriceps/hip/core strengthening to decrease force absorption at the ankle, Treatment: Physical therapy focused on correct training technique, modalities to decrease inflammation, calf stretching, and soft tissue to calf and surrounding musculature. Stress fractures are usually caused by overuse or repeated trauma to a bone. These injuries tend to occur at the foot/ankle/ lower leg, low back, and hip. The condition causes chronic pain and inflammation in the foot, especially to the heel. How to Prevent and Heal Blisters on Your Feet, Things Skaters Should Know About Head Injuries. 7th December 2016 | No Comments. Muscle cramps that occur at night during rest may be prevented by an adequate stretching program. Do not try to push yourself too hard in order to perform difficult steps. As the Achilles is active during relevé and pointing the foot, this overuse injury is quite common in dancers, especially those utilizing improper technique or participating in excessive training. Participation in physical activity comes with a risk of injury, dance being no exception. Most wouldn’t consider the floor type and temperature in the studios but these factors play a huge role in injuries. Sometimes a muscle strain is referred to as a pulled muscle. In dance, artistic statements are presented through great displays of athletic skill. If you do experience an injury, it’s better to address it sooner rather than later, so that you can take care of it and get back on stage. Treatment: Treating shin splints involves first reducing pain and inflammation, then restoring the muscles to their original condition. Add to that, the countless hours in rehearsals. Dancers should also never wear old or worn out ballet shoes or pointe shoes. Pain may also be felt in the arch. Additionally, dancers can also sustain impact injuries – such as bruises caused by falling, collisions or trips and slips. Professional dancers know what it takes. A stress fracture occurs when muscles become fatigued or overloaded and can no longer absorb the stress and shock of repeated impact. Across the whole spectrum of dance there is little doubt that the vast majority of injuries are the result of overuse rather than trauma. Common Dance Injuries Overuse injuries play a big part in dance related injuries. Ankle/foot injuries are in the sixth place. Up to 90% of dancers will sprain their ankle once in their lifetime. Though there are many types of injuries, some are more common among dancers than … These injuries show up with greater frequency in dancers as they age, … Prevention: To prevent plantar fasciitis, be sure your dance shoes fit correctly and replace them as needed. These injuries can either occur acutely (such as following or fall) or chronically (they develop gradually, over time). In today’s fast-paced, competitive world of dance, the new catch phrase is injury prevention. This injury is caused by any movement that forces the ankle outside of the normal range of motion, resulting in an overstretching or in tears to the ligaments of the ankle. The most affected area of a sprain are the ankles and knees. Muscle strains are caused by sudden contraction of a muscle and poor flexibility. The most common issues that cause dance injuries are the type of dance and frequency of the class, duration of the training and the conditions of the environment. Prevention: In order to prevent a stress fracture, set realistic dance goals with reachable time frames. Some people may not think that dancers are athletes, but dancers know better. Common dance injuries you should know about and how to treat them. Dancers get injured from time to time. Overuse injuries can occur in the bone, which leads to stress fractures, or in the tendon, which leads to tendinitis. Injuries to the foot/ankle predominate. Almost half of all injuries in professional ballet companies can be foot and ankle. Dance Injuries: 5 Common Injuries and How to Prevent Them. In the meantime, try to stay healthy by staying hydrated, eating a well-balanced diet, avoiding overtraining, allowing for rest days, participating in proper cross-training, making sure you are wearing well-fitted shoes and listening to your body! Include: common dance injuries overuse injuries play a big part in dance, the new catch is. 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