COMMON DANCE INJURIES

1. COMMON DANCE INJURIES

2. Foot and Ankle Injuries • “My heel and lower calf hurt, particularly while jumping or running” • Achilles Tendonitis: • Tendonitis can occur in any of the tendons around the ankle. • Most commonly occurs in the body’s longest tendon called the Achilles Tendon. • This tendon connects the calf muscle to the heel bone. • Due to its heavy workload in the dancing population, it is prone to inflammation (tendonitis). • It is the most frequently ruptured tendon in dancers

3. Continue – Achilles Tendonitis • Contributing factors for Achilles Tendonitis • Overtraining or heavy training of a dancer in a short period of time. • Returning to dance after a long period of rest • A lack of flexibility in the calf muscle • Dancing on a hard surface or a non-sprung floor.

4. Ankle Sprain • “I rolled my ankle during class and heard a ‘pop’ sound.” • Ankle sprain:are the most common type of ankle injury for dancers. • Ankle sprain occurs when the outside of the foot is rolled outwards . • Causes: • Sprains usually occur upon landing a jump improperly or landing on an object. • Working close to the limits of strength • A slight loss of balance • A lapse of concentration

5. Knee Injuries “ My Kneecap feels like it will come out of its joint” Dislocation of the Knee:is a displaced Kneecap (patella). The kneecap slips out of its groove on the thigh bone (femur) • Causes: • Injuries generally occur during athletic activities and are common in running, jumping, or during sudden changes in directions. • A sharp blow to the knee can dislocate the kneecap • Dislocating the knee will result in immediate swelling.

6. Hip injuries • “My hip snaps when I do a grand battement” Snapping Hip: • Causes: Painless and harmless, a snapping hip can occur as a muscle or tendon passes over a bony structure. • The hip joint is a very stable joint. • It is comprised of a ball and socket mechanism and several strong muscles to support the hip and provide movement. • Rotation, lifting, and circular movement

7. Injuries of the spine “I pulled something in my back.” Lower Back Strain: • Lower back strains occur when the muscles are abnormally stretched or torn. • Causes: • Lifting a heavy object • Improper technique • Working on the same lift over and over

8. The Shoulder • “My shoulder popped out of joint” The shoulder is comprised of three bones: • Shoulder blade (Scapula) • Collar bone (Clavicle) • Upper arm bone (Humerus) The shoulder joint is a ball-and-socket joint • Shoulder Dislocation: is an injury that occurs when the top of the arm bone (humerus) becomes disconnected from the shoulder blade (scapula) • Causes: • Falling • Can occur when the arm is forcibly moved in to an awkward position

9. R.I.C.E. • With any injury that involves inflammation, apply the R.I.C.E. treatment: • Rest • Ice (apply ice or cold pack to injury for 15-20 minutes each hour to reduce swelling) • Compression (wrap bandage around injury) • Elevation (elevate above the heart to prevent blood from increasing swelling)

10. Top 8 Prevention tips for dancers • Proper training and teaching are essential to allow dancers of all ages to develop their skills with out injury. • Take lots of rest to all the body to heal itself from daily wear and tear. • Maintain energy levels by eating and drinking. • Conditioning and strengthening of the core region and leg muscles. • Try to avoid dancing on hard or uneven surfaces. • Take care of your shoes. • Dancers should adopt new training schedules slowly. • Where supportive footwear like Sneakers instead of flip flops.