Dance Injuries

Common Dance Injuries

Injuries of the foot and leg are most commonly due to the constant pounding they take while performing. For instance, dancers have the potential to fracture a bone in their foot simply from landing incorrectly during a jump. Tendonitis, shin splints, and knee hyperextension are other conditions dancers face.

In some cases, the movements of dance can exacerbate preexisting conditions. This can be especially true of back injuries, since few dance movements are particularly dangerous to the back. However, if your back was injured in an accident, then arching your back while dancing can be a constant source of irritation.

For a more thorough look at the subject, the Harkness Center for Dance Injuries offers a medical perspective on common problems. Thorough overviews include causes, symptoms, and treatment options for injuries to the foot/ankle, knee and thigh, hip, spine, shoulder, and elbow/wrist/hand. Each description begins with a hypothetical quotation of what a dancer experiencing this injury might say to help you classify your own discomfort.

Preventing Injury

Accidents will happen and sometimes joints give out from sheer overuse, but there are still some steps any dancer can take to help prevent dance injuries.

Warm Up

There is no single preventative measure as effective as warming up properly each time you dance. You'll enjoy a greater range of motion and be less likely to strain a muscle or joint. In addition to performing stretches and other warm-up activities, it's advisable to build up to your most strenuous dancing. Do some barre work or spend a few minutes practicing single step combinations before going all out.

Practice Proper Technique

Maintaining correct body alignment can also aid in preventing problems. You should also use the correct shoes for the dance and only dance on appropriate surfaces. Some dancers injure themselves while playing around outside of class. Trying to perform a turn in tennis shoes on a carpeted surface can quickly strain your knee.

Mix It Up

Repetitive movements are more likely to result in strain. Even if the movement itself doesn't cause a problem, the fatigue of performing the same step or extension again and again can make you more likely to stumble or make a mistake and cause pain in that way. Make sure you're maintaining variety in your practice schedule. Even if you're having trouble with a difficult step, take a break and come back to it later. Your body will thank you for it.

Pay Attention to Pain

There can be an attitude among dancers that you should just dance through the pain. It's a badge of honor to have bloody toes from pointe shoes, and those in competitive groups and dance companies may feel pressure to make it through practice no matter what. However, pain is there for a reason. It's signaling to your body that something is wrong. If you take care of a sore ankle when you feel the first twinge of pain, you may need a wrap and a few days off your feet. Ignore it until you can't stand on your foot anymore, and you may require surgery and weeks of rehabilitation and time away from the dance studio.

Listen to Your Doctor

If you do experience a dance injury, follow your doctor's instructions carefully to avoid re-injuring the muscle or joint. If you're told to wear a knee brace for a month, don't wear it for one day less. It can be difficult to follow such instructions when they impede your dancing lifestyle. However, would you rather miss a single performance or do irreparable damage to your body that keeps you from dancing forever?

Although dance injuries can be an unpleasant part of the world of dance, a little care and attention will keep you on your feet.