5 Steps to Avoid Dance Injuries
Gradual Loading
Dancers get injured mostly when there is a sudden change in load, like returning to dance after a break or an increase in intensity. Injuries can also happen from a quick transition to something new like a different pair of pointe shoes or choreography. Implement these few tips when faced with a change in load:
Slow increase in volume and intensity (gradual progression of number of classes and combos per week)
Do not do too much too soon: increase up to 15% per week (time under load) to reduce risk of injury. Listen to your body, if fatigued then allow yourself to rest)
Make sure you have supportive dance shoes and a correct fit for your pointe shoes
Strength and Conditioning
Strength and conditioning is widely recognised as a well-integrated, core component for all elite athletes including dancers. A good S&C program reduces the risk of injury, enhances performance and prolongs dancers careers. Use these tips to begin or include in your S&C programs:
Stability training: best achieved through a pilates program either general or specific to dancers.
Strength training: global muscle strength is most important to protect joints, improve alignment as well as to build allegro power and balance.
Flexibility/mobility training: another important element of conditioning as it compliments muscular strength, efficiency of movement, coordination and again helps prevent against injury.
Check in with your physiotherapist to guide you on a safe and individualised S&C program. Treatment may be needed at times to gain the most out of your program.
Warm Up
The most crucial reason to warm up prior to class or performance is to activate the muscles. Muscle activation primes the connection between nerve and muscle, improving efficiency of movement, therefore reducing the risk of injury (Fradkin, A.J., Gabbe, B.J., & Cameron, P.A). Warm up these areas prior to class or performance:
Core - specifically transverse abdominis to help control and support lumbopelvic region
Deep glutes - to gain full use of turn out through out class and provide stability for supporting leg
Upper back - between shoulder blades to encourage active use of back during arabesque and extensions
Hip flexors - priming flexors will provide immediate strength for leg extensions devant and a la secondé
Foot intrinsics - so important to fire up the smaller muscles in the feet to help with efficient foot articulation
Cool Down
Although there isn’t strong evidence for the benefits of a cool down on the physical body, a passive or active cool down does have a larger impact on psychological health. The psychological benefits of a cool down for a dancer is reason enough to include them in their program. It allows them to relax and reflect on their performance and efforts that day, helping them centre themselves (Van Hooren & Peake 2018). With a healthy mind a healthy body will follow.
Remember to give your body adequate rest and recovery time between dance sessions. Avoid overtraining, and listen to your body if it is telling you to take a break.
Nutrition
Food: As expected eating healthy will fuel the body to perform. If the body is full of good energy, then we avoid the risk of fatigue causing injury. Finding what is best to fuel your body with will vary person to person and should be discussed with a certified professional (dietician, nutritionist).
Hydration: Our bodies on average are made up of 60% water. So it is vital we replenish our systems with plenty of H2O! The water is absorbed into the body and transports oxygen needed for energy production and eliminates waste. Most importantly the removal of lactic acid. Along with supporting the function of our bodies, hydration also lubricates the joints, stabilises blood pressure, regulates our temperature and supports our digestive system. So drink lots, and often for all the added benefits.
Fradkin, A.J., Gabbe, B.J., & Cameron, P.A. Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20.
Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Medicine (Auckland, N.z.), 48(7), 1575–1595.
Wyon, M. (2022). Strength and conditioning for dancers. The Crowood Press.
