Five Ways for Dancers to Resist Injury

Daily Tactics to Utilize for the Prevention of Dance Injuries

Sep 3, 2009

Being smart, both during the dance season and in the off-season can help dancers to resist injuries that may sideline them for weeks or months.

There are five main tactics that dancers should remember in order to prevent injury:

Knowledge and Awareness of the Body

There is a reason that dance educators will run through a warm-up before every class. Even when students are preparing for performances, dance teachers will ask them to warm up on their own. It is very important not to neglect warm-up and cool-down exercises before and after every exercise. Dancers must be diligent in knowing their own bodies, and how much they need to stretch to be at their individual peak performance.

Minor soreness should also be taken seriously, and dancers must learn to recognize when their bodies are trying to tell them something. Even if a dancer has to "mark it" during a rehearsal (not perform the steps fully), or skip the jumping and/or turning combinations, they should try not to over-utilize the sore areas of their bodies.

So that dancers can make sure they are in shape for an intense, grueling schedule, they should try to add an aerobic activity to their regular dance routine. A typical dance class, especially a class like ballet technique, does not use all of the muscle groups, and does not actually raise the heart rate enough to provide a full aerobic workout.

Also, constant repetition of the same steps can put stress on the joints or locations of prior injuries. A cross-training program can improve strength, flexibility, and aerobic capacity to better prepare dancers for strenuous performance schedules.

Smart Eating Habits

Dancers must remember to eat well-balanced, nutritious foods both before and after they exercise. With intense schedules and pressures, dancers may fall into the trap of eating junk food after class as an emotional release or hunger suppressor. Dancers need to be conscious of what they are eating, making sure they get enough calories (calories = energy) before a class or performance, and smart snacks (carrots and peanut butter, not a pint of ice cream) after a class or performance.

By following this concept, dancers can be more energetic and ready for class, and can also make sure they are not packing on pounds late at night. For more tips on healthy eating, see Tips for Healthy Eating on a Dancer's Schedule.

Smart Weight Control

Some dancers place an emphasis on reaching or maintaining a certain number of pounds, rather than maintaining good health. This focus can threaten not only a dancer's physical health, but his or her mental and emotional well-being. Dancers should always remember that setting realistic goals for diet and exercise is the best way to make positive changes in regards to their health. Crash dieting and disordered eating can result in a dancer not being healthy enough to take class or perform.

Letting stress levels get out of control can not only bring on injuries or sickness in dancers, but it can also cause dancers' bodies to recover from injury or illness more slowly. If stress factors are recognized, such as feelings of insecurity, muscle tension, fatigue, or poor concentration, dancers should work to remove stressors or learn to cope with stress in their lives. Once a dancer is aware of stress, meditation, yoga or other relaxation techniques can help to relieve it.

Keeping these five tactics in mind can help dance students and professionals to maintain good, healthy bodies, and prevent injuries.

The copyright of the article Five Ways for Dancers to Resist Injury in Ballet/Jazz/Tap Dance is owned by Terry Finch. Permission to republish Five Ways for Dancers to Resist Injury in print or online must be granted by the author in writing.