Watch Out for Improper Landing
One of the most common dance injuries result in ligament tears to the outside structure of the ankle. Sprains occur when you turn the foot inward, which usually happens if you land awkwardly after a jump. You can identify an ankle sprain if you hear a "pop" sound upon landing on your foot, followed by swelling, tenderness and bruising. First, apply the RICE method to treating the ankle sprain, or Rest, Ice, Compression and Elevation. Stay off your feet during the early phase of the sprain, use ice or cold packs hourly for 15 to 20 minutes to reduce swelling, wrap a bandage around the ankle and keep it elevated above your heart to prevent blood pooling. Gentle movement, stretching, balance and resistance exercises help your ankle return to normal.
Excessive Training May Hurt the Knees
Anterior knee pain causes discomfort along with popping or crackling sounds because of excessive weight or stress placed on the joint. The condition commonly affects younger dancers, who may experience a growth spurt where the bones outgrow the muscles. This inflexibility of the hips and quadriceps affect knee movement and hurts the front of the knee. After treatment with rest and ice, the doctor designs an exercise rehabilitation program that improves your flexibility, such as bike riding or participating in water aerobics classes.
Overuse Wreaks Havoc On the Hips
Trochanteric bursitis causes inflammation and pain on the side of the hip near the thighbone. Dancers risk this injury if they subject themselves to repetitive movements of the hips and legs. Unequal leg length and conditions like scoliosis also leave you prone to trochanteric bursitis. First, treat the hip condition with rest and ice, and then ease the pain with NSAIDs. Strengthening and stretching exercises may also be prescribed to rehabilitate the lower back and hip muscles.
Bad Technique Causes a Bad Back
Dancing that involves lifting, sudden falls or improper positioning causes low back strain. Symptoms of this injury include torn or overstretched muscle fibers in the back. Pain in the lower back makes it difficult for dancers to perform. Low back strain simply requires you to take anti-inflammatory medicine and get rest. A physical therapist can help you identify any pain, tightness or weakness in the back with an ultrasound or a massage. Also, evaluate any improper landing or other positioning techniques so you don't repeat the injury.
Wrong Moves Cause Shoulder Dislocation
Shoulder dislocation happens when part of the upper arm bone gets popped out of socket, causing pain and instability. Bruising, numbness and swelling are also associated with this injury. Falls resulting from missteps put dancers at risk of dislocating the shoulder. Ice and anti-inflammatory medicines are common treatment options, in addition to wearing a sling. A physical therapist lets you practice range of motion and strengthening exercises for the upper back and shoulder muscles.
Posted in: Dancing