If you’re a dancer, you’ve enjoyed countless benefits. You’re active, flexible, and fit. You’re proud of yourself, which is a vital trait to have.
But no matter how much of an amazing dancer you are, injuries are a risk in any physical activity that you do. These injuries can make you less capable of dancing and even threaten your career.
So, how can you guard against sustaining dance injuries? What are some of the most common dance injuries? How do you treat dance injuries? Here’s a guide on the most common dance injuries and how to treat them.
Strains and Sprains
A sprain is an injury caused by a sudden stretching and tearing of a ligament, which connects two or more bones. Strains are caused by muscle overstretching and can affect the muscles, torn ligaments, and tendons.
Both sprains and strains can be quite painful and, if not cared for, can have long-term impacts on the dancer’s physical function. To avoid serious injuries, make sure to learn about a knee strain and when to get the proper treatment!
To treat sprains and strains, you should apply ice to reduce pain and swelling, as well as short periods of rest. Pain relief medications such as ibuprofen and acetaminophen may also reduce inflammation and soreness. The use of compression bandages can help to stabilize the affected area and aid in faster healing.
Stress Fractures
Stress fractures are generally caused by repetitive stressing of a single bone. Dancers who overtrain or rely heavily on the same repeated moves are especially prone to stress fractures. Symptoms vary depending on the severity of the fracture. Generally, they cause pain to the afflicted area when performing certain moves.
To alleviate stress fractures, it’s important to rest the injured area for an extended period, apply ice to reduce swelling, take anti-inflammatory medications, and use crutches or other splints to help keep the area immobilized.
Dancer’s Hip
A dancer’s hip is an injury to the hip that happens when certain hip joints are used repeatedly in dance moves. Sharp pain in the groin, hips, or buttocks is one sign, and it can lead to labral tears and arthritis in the long run. Rest, exercises to strengthen and stretch the hip muscles and tissues, massage to reduce swelling, and possibly surgery to remove any painful tissue are all ways to treat a dancer’s hip.
Knee Injuries
In dance, knee injuries are all too common because stretching and leaping put a lot of stress on the knees. When performing, putting in too much effort can lead to tears, strains, instability, and soreness.
Warming up and stretching before an event or practice, strengthening the affected area with the right exercises, and wearing special knee-helping gear are all ways to keep from getting hurt more. Most injuries are treated by resting and icing the area, taking painkillers, doing physical therapy, and, if the injury is bad enough, surgery.
Learn How To Treat These Dance Injuries
You cannot take dance injuries lightly, as they can cause serious impairments. There are several ways to mitigate and recover from such injuries, from preventative measures like warming up muscles and staying hydrated to treatments such as physical therapy and pain medications.
With understanding and proper care, anyone can continue to do what they love while staying injury-free. So, let’s take the necessary precautions and always stay aware while dancing.
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