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COMMON DANCE INJURIES

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COMMON DANCE INJURIES. 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.

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foot and ankle injuries
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
continue achilles tendonitis
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.
ankle sprain
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
knee injuries
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.
hip injuries
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
injuries of the spine
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
the shoulder
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
r i c e
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)
top 8 prevention tips for dancers
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.
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