There are multiple injury risks; repetitive fatigue can lead to a fracture at the ankle, a common injury. Knee damage, back issues and spondylolysis, a stress fracture, are other sources of pain for dancers.
If dancers have improper techniques, with incorrect muscle engagements, they skip rest and are not dancing in a good environment, the risks are higher.
“I did a back roll followed by a forward roll, and I hurt my knees, but I continued dancing. I shouldn’t have done this because it made it worse”, said Maëly
Before doing moves, people should create a dynamic in their bodies by focusing on movement-based stretches to get the blood flowing all over the body. Afterwards, it is important to focus on holding stretches to increase flexibility, as it is important to develop a certain level of static.
If you’re stretching for hip hop, concentrate on explosiveness, joints, and muscle activation because they will force after. Do rolls with your upper body, for example, shoulders, neck, and hips, to create a dynamic. Stretch the lower body, for example, the quads and calves, to prepare them for footwork by activating them. Lastly, warm up to get the heart beating more and more rapidly.
For contemporary dance, focus on the flexibility, fluidity, and mobility to prepare for your movements. Extend all the members you will be using. People should also warm up their feet because dancers need to point or flex them during the dance.
For tango, another style of dance, calf and ankle stretches are important; it is also essential to practice posture alignment to engage the core well. The exercises mentioned earlier developed posture, leg movement, and balance.
“I feel better after stretching because I feel safe when I dance, because I am not afraid to have a big injury”, mentioned Léa-Maude.
The damage can be prevented by eating well, staying hydrated and leading a healthy lifestyle. If, for example, you eat less protein, it can lead to muscle loss and poor tissue quality. Being hydrated lubricates joints, prevents fatigue, and also allows better techniques and control.
When the pain is sudden, dancers should apply ice. If it hurts again, try the RICE treatment: rest, ice, compression and elevation. After a few days, the heat can help to increase blood flow to the area. Everybody has a different body, so for some it’s ok to put ice after some time. Don’t put ice before dancing because it is important to have warm muscles, or else the harm can come back easily.
Dance with passion, but train with protection!
