Clearly the combination aforementioned factors – excellent physical cardiovascular fitness, diet, training, technique, ability and training environment – greatly reduces the risk of injury under the demanding training schedules of a professional dancer, however dancers at the top of their game still frequently incur significant injury. Net Proceeds from Sports Medicine Weekly are donated for the Advancement of Orthopedic Research and Cell Biology at, Ortho Nutrition Bundle For Surgical Patients, Why You Should Try Rebounding and How to Get Started, Everything You Need To Know About Concussions And Snowboarding, EP 132: Dry Needling and Blood Flow Restriction with Athletico Physical Therapy. A physical therapist can help teach improved landing mechanics to reduce the risk of injury from repetitive impact. Natural physical limitations and constraints may limit the development of a perfectly correct technique. Content published in Sports Medicine Weekly is for informational purposes only and not a substitute for professional medical advice. The goal is to work intimately with the dancer to care for the injury and, if possible, continue to participate in portions of dance class to limit anxiety and increase compliance to treatment. There is a 75-97% annual incidence of in-jury among professional dancers. Common Dance Injuries By Victor K. Lin, MD Introduction Unfortunately, injury in dance is common. Stress fractures are usually caused by overuse or repeated trauma to a bone. Reduce the risk of getting injured through: 1. Furthermore it is imperative that they correctly relay and instill the fundamentals of correct technique and advise upon supporting lifestyle and cross-training that ensure optimum health, well-being and physical performance of the dancer. Common dance injuries include sprains and strains, where your muscles and ligaments are overstretched or twisted. What causes dance injuries? Restrictive diets and unhealthy body weights may … Here we look at the six main causative factors that result in dance injury. However, if a dancer lacks external rotation at the hip, they will often compensate by pronating at the ankle or pushing the ankle forward to achieve the appearance of turnout. The amount of time devoted to warm up and the dance instructor’s knowledge of appropriate warm-up techniques vary widely within dance studios. What causes dance injuries? The dance community is paying more attention, with companies like New York City Ballet and Pittsburgh Ballet Theatre providing cross-training, pre-season screenings, and educational seminars to reduce injuries. Obviously this presents a high risk factor for creating overuse injuries, particularly when a dancer must continue to train at high intensity with an existing injury. Stress fractures – dance moves that require force and repetition (jumping) can cause small breaks in bones of foot and ankle. Dancers are trained to achieve a certain “look” in the way their feet are pointed, the legs are extended, and hips are turned out. Follow these guidelines to reduce your risk of injury: Stay hydrated before, during and after class. Dancing “cold” – Insufficient warm up is another factor. Dance floors as injury risk: analysis and evaluation of acute injuries caused by dance floors in professional dance with regard to preventative aspects. Risk factors for injury can be divided into 2 main groups. Because of the repetitive movements that a dancer must practice and perform, most of the injuries associated with dance are due to overuse, including sprains, strains, tendon injuries, and stress fractures. Still, acute injuries such as ankle sprains are also common. Wanke EM(1), Mill H, Wanke A, Davenport J, Koch F, Groneberg DA. Though there are many types of injuries, some are more common among dancers than … To prevent environmental factors impacting negatively on the dancer’s performance and possibly injuring them it is important to be aware of risks and hazards and take the appropriate action. Dancers are exposed to a wide range of risk factors for injury. This is evident in the fact that the communist anatomical cause of potential problems and injuries is limitation of turn-outs (external rotation) of the hips. Preventive Measures for Dance Injuries. Trauma caused from missteps, hard landings and falls when spinning and sliding. The warm-up will not only help prevent injury, but improve performance because warm muscles can create more power than cold muscles. Anatomical Causes. Temperature is a factor that is frequently over looked; if a performance space is too hot it could lead to dehydration, muscle … Commonly this becomes an issue towards the end of a long tour or performance run. Explanation and treatment. The causes of injuries sustained at fitness facilities presenting to Victorian emergency departments - identifying the main culprits Shannon E Gray1* and Caroline F Finch2 Abstract Background: Fitness facilities provide an avenue to engage in physical activity, which is widely encouraged to improve health. Keep in mind: Even dancers who warm up sufficiently in practice or before a competition may fail to warm up again after a long waiting time in between dances in a competition or recital. Youth involved in dance are susceptible to these injuries due to growth spurts, improper technique, or imbalance between strength and flexibility. They may range from faulty technique to a slippery floor to inadequate warm up prior to activity. Common injuries: Sprains and strains – muscles and ligaments overstretched (knee and ankle). Ankle Sprains . It is the responsibility of an excellent and highly knowledgeable dance teacher to be able to recognise, and react accordingly to, any anatomical weaknesses, physical limitations or onset of injury evident in the dance pupil. Training under supervision and exchange with other dancers to get the right technique 2. Talk to a physical therapist about ways to incorporate cross training into your dance routine. Strengthening opposing muscle groups also creates more stable joints that are less likely to fatigue. Common dance injuries Common dance injuries include: sprains and strains - where muscles and ligaments are overstretched or twisted ; impact injuries – such as bruises caused by falling over, bumping into another dancer or tripping over props; blisters, bruising and ingrown toenails - ill-fitting shoes can cause all of these foot problems. This contributes to foot and ankle injuries, often in the Achilles tendon. A good warm-up will increase blood flow, increase body temperature, and stretch the muscles you are about to use. Correct technique – beyond being prerequisite for professional success – is a fundamental element of avoiding dance injury. Compensation – One common cause of injuries in dancers is compensating in one area to achieve the desired appearance for a dance skill. The treatment for different foot injuries and pain depends on the cause and severity of your injury. Common dance injuries: spasm, muscle or ligament tear (or strain), tendonitis, sprain, dislocation, fracture, overload (chronicle fatigue) syndromes, vascular syndromes. How Are Diseases Against Your Health And Fitness Identified? 80% of professional dancers will experience a major injury during their career. Studies have shown that dancing five hours a day or longer leads to an increased risk of stress fractures and other injuries. Alberta Ballet School | 24 May 2020 “Slight small injuries and they will become none at all.” – Thomas Fuller Ballet dancers put in hours and hours of training to make their movements look effortless and graceful. Correct environmental factors: Injuries can often be due to factors out of the dancers control. Dance injury rates are significantly statistically higher than that of other sports. dance movements is a potential cause for a cute injuries to which may contributed secondar y factors such as, tiredness, muscle fatigue, or loss of balance (Maci ntyre & Joy, 2000). The causes of dance injuries are many and varied. Most dancers will experience their first sprain by age 13. Training error; Type of dance activity; Environment e.g. Dancing Injuries. These chronic injuries could, however, often be treated with early therapy and rehabilitation and thus heal much sooner. Respecting the wound healing phases if you get injured, s… We call this cumulative microtrauma, meaning it’s a lot of little overuse over time that can cause big problems. Ankle sprains are the most common traumatic (or acute) injury in dancers. The most common dance injuries are soft tissue or overuse injuries that arise. Natural physical limitations and constraints may limit the development of a perfectly correct technique. The majority of dance related injuries are caused by overuse as opposed to any sort of trauma. This is evident in the fact that the communist anatomical cause of … Want To Lose Fat? No or not … A Dancers Guide to Pain and Injuries Soreness after an intense dance class or day of training is completely normal and shows that you worked your muscles and built strength. When Does a Rotator Cuff Tear Really Require Surgery. Cross training can be extremely beneficial in preventing injury in dancers and developing a stronger and more powerful dancer. Net Proceeds from Sports Medicine Weekly are donated for the Advancement of Orthopedic Research and Cell Biology at Rush University Medical Center. These injuries cause pain and swelling and usually occur in the shins or balls of the feet. Explanation and treatment. A proper warm-up should include at least five to 10 minutes of both low-intensity large muscle activity and stretching. What causes dance injuries? CAUSES OF SPORTS INJURIES - View presentation slides online. 3 Common Dance Injuries and How to Prevent Them. There are multiple ways a dancer can become injured. Does Heading the Ball in Soccer Lead to Concussions. Inversion injuries such as these can cause secondary pathologies including osteochondral lesions to the talus and posterior impingement (Smith et al. Misalignment of the body during movement. Extrinsic factors - external. Most dancers train between 6 to 35 hours per week. Dance injuries are generally classified into two types, acute traumatic injuries and overuse injuries resulting from repetitive microtrauma. Dance shoes often provide no extra shock absorption; dancers may transmit up to six times their body weight while jumping on the forefoot. While this may cause pain or discomfort, these injuries tend to be ignored by dancers as they continue their usual training, even to their own detriment (Anderson and Hanrahan, 2008). Compensation – One common cause of injuries in dancers is compensating in one area to achieve the desired appearance for a dance skill. A study by Wolverhampton University found that professional dancers are more likely to suffer injuries than rugby players. The majority of overuse injuries and even some traumatic dance injuries can be prevented. As with all sports and athletic disciplines, expert teaching and coaching for the development of technical knowledge is vital. • Increased torque in the knee and hip to accommodate the required range of motion utilized in various dance forms, especially with the extremity loaded. Muscle strains and pulls are common among any athlete and can be resolved with NSAID’s and rest. Purpose-built dance floors are vital in rehearsal and performance spaces. In today’s fast-paced, competitive world of dance, the new catch phrase is injury prevention. A stress fracture occurs when muscles become fatigued or overloaded and can no longer absorb the stress and shock of repeated impact. Quickly learning and performing new, unknown choreography can also create injury issues, as regardless of the ability of the dancer, they have had insufficient time to become accustomed to the movements and fine-tune their technique accordingly. Physical therapists can help dancers and teachers structure their training schedules to allow for relative rest and recovery time while incorporating supplemental strength training for muscles at risk for injury. The most common issues that cause dance injuries include: Type of dance and frequency of classes, rehearsals, and performances; Duration of training; Environmental conditions such as hard floors and cold studios; Equipment used, especially shoes; Individual dancer's body alignment; Prior history of injury; Nutritional deficiencies HOW CAN DANCE INJURIES BE PREVENTED? Ill-fitting shoes can cause foot and toes injuries. INJURIES Ways to combat this additional stress on the body include training on properly sprung dance floors as well as learning proper jumping and landing mechanics to reduce stress through the joints. It was found that of the 141 dancers, 67 (47%) had experienced a … Here we look at the six main causative factors that result in dance injury. Dancers are trained to achieve a certain “look” in the way their feet are pointed, the legs are extended, and hips are turned out. As such it is vital that the dance student and teacher recognise any potential physical limitations early on, so that the dancer may learn to work within their true physical range. Dancers are exposed to a wide range of risk factors for injury. Giving yourself sufficient time to regenerate after practise 5. Whilst not a contact sport or explicitly high-impact, dance training is intensively challenging and highly demanding for even the most conditioned and able athlete. Here are some common dance injuries, including the pain associated, how to prevent and how to treat them if it occurs: 1. Normally this pain will last a few days after the activity, but there are many signs where your pain is Especially in adolescent dancers, the significant time commitment to training may over-stress the dancer’s growing body. We begin with a few tips that apply for most dance regimes irrespective of the nature of injuries they may cause. Always seek advice from your health provider regarding a medical condition. Cross training involves participating in a variety of exercise activities and reduces the potential of overuse injuries by varying the types of stress to the joints and allowing time for muscles used in dance to recover. So does the level of commitment required from its participants. Weak technique. 1. Treating dance injuries to the feet. When dancers allow their technique to slip – usually due to fatigue – they put themselves at a much higher risk of injury. Dance continues to grow in popularity. Sprung wood floors support dynamic movement; reinforced, concrete or non-sprung wood floors create unsupportive and unsustainable support for the joints, which is highly detrimental to the physical health of the dancer in the long term. You Need Zone 2 Exercise, Treatment and Recovery Time for MCL Tears. The floor is an extremely important environmental factor to the health and performance of a dancer. Develop core and hip strength to improve jumping mechanics, improve power, and reduce the risk of injury. Visit the Sports Medicine Blog for Current & Reliable Information on: Ask the Doctor: If you have a question to be addressed on an upcoming show, please click here. Footwear – The lack of supportive footwear used in dance may also contribute to injury. Injuries can be devastating to a dance career, but you can reduce their occurrence or avoid them—if you know what to look for. Additionally, dancers can also sustain impact injuries – such as bruises caused by falling, collisions or trips and slips. Imbalance between how much load is placed on the body versus its capacity. Correct technique – beyond being prerequisite for professional success – is a fundamental element of avoiding dance injury. Female ballet … Floors that are not built for purpose do not provide sufficient supportive impact. 2015). Therefore, physiotherapists need to be vigilant when assessing foot and ankle injuries to ensure other injuries are not missed, causing problems later down the line. On top of the intensive training, many dancers get little time to recover between the sessions and have no "offseason." Most injuries are caused by an overuse of a unilateral training and too little regeneration. Children are beginning dance classes at younger ages, and competitive dancers may train five to six days per week in a year-round setting, placing them at high risk for injury with little time for rest and recovery. Some common causes of hip hop dance injuries include: Repetitive movements and impact loads without taking a break. The self-reported rate of injury among adolescent pre-professional dancers has been cited as high as 4.7 injuries per 1000 dance hours [].This injury rate is similar to that reported in other adolescent sports—comparable to youth indoor soccer (4.5 injuries/1000 h) [] and higher than elite adolescent gymnastics (2.6 injuries/1000 h) [] and figure skating (1.4/1000 h) []. 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 … It is important to recognize the severity of the dancer's presenting injuries and the injuries' potential to limit the dancer's career. A standard advised temperature for a training and performance space is 68-70 degrees Fahrenheit, and should not be allowed to drop below this range. Get enough rest and avoid overtraining. Author information: (1)Department of Dance Medicine, Charité, University Berlin, Berlin, Germany. Unavoidably, dancers often adhere to grueling training schedules – a necessary requisite to master the art, and a mainstay of rehearsals for dance productions and tours. Get help from a physical therapist immediately so we can help you get back in action soon! In addition, the type of dance style may expose the dancer to risks of certain types of injuries. Not surprisingly, foot and ankle injuries make up the largest set of injuries in dancers, with knee, hip, and back injuries also prevalent. Slipping technique is why, typically, injury rates among cast dancers increase throughout the duration of a tour. The physician must familiarize himself or herself with dance terminology, common moves, correct technique, and dancer's mentality. The foot, ankle, lower leg, back, and hip are some of the most commonly injured sites. Excessive joint angles during movement. Progressive adaption of the skill level, adapted to the force, balance, technique and endurance (handstand before 90’s) 3. In dancers, they are usually caused by repeated jumping and landing. A survey of injuries to dancers was commissioned by the National Organisation of Dance and Mime. Regular stretching to gain more elasticity of the muscles 4. Lack of spring in the floor can produce many injuries, notably foot problems, injuries in the lumbar region of the spine, and in the muscles which are associated with take off and landing – mainly the tibia and metatarsals, which may result in stress fractures. Causes of Dance-related Injuries. Ambient temperature of rehearsal studio and performance space is of utmost performance in avoiding dance injury. However, if a dancer lacks external rotation at the hip, they will often compensate by pronating at the ankle or pushing the ankle … Some biomechanical causes of injuries prevalent among dancers can be due to • Increased pronatory forces caused by the high degree of turnout demanded in some forms of dance. Get help from a physical therapist immediately, 6 Tips to Prevent Common Youth Soccer Injuries. Most importantly, don’t try to push through or ignore a dance injury. However, there is risk of injury. Through LiveActive with Rush. Dancers have to take extra care to not get too cold before or after practice in order to avoid muscular injury. In the following post you can read more about general injuries, their causes and which bodily regions are mostly affected by them. temperatures ; Equipment, such as too soft point shoes; Workload e.g. Statistics show that 80 per cent of dancers incur at least one injury a year that affects their ability to perform – compared to a 20 per cent injury rate for rugby or football players. 45% of dancers ages 14-16 reported injury in one study. Questionnaires asking about chronic and recent injuries were sent to 188 dancers and completed by 141 dancers from seven professional ballet and modern dance companies in the United Kingdom (75% response rate). 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