Dance InjuriesDance Injuries

Dance 1 & 2Dance 1 & 2Mrs. Lankford & Miss FlemingMrs. Lankford & Miss Fleming

What is Dance?What is Dance?* * DanceDance is defined as a conscious effort is defined as a conscious effort

to create visual designs in space by to create visual designs in space by continuously moving the body through continuously moving the body through a series of poses and pattern tracings. a series of poses and pattern tracings. The movements must also be in sync The movements must also be in sync to a particular rhythm.to a particular rhythm.

3 Basic Dance Genres:3 Basic Dance Genres:1. 1. Classical BalletClassical Ballet – characterized by the – characterized by the

turnout of the hip, rising up on the toes, turnout of the hip, rising up on the toes, elevation, beats, turns and toe dancing.elevation, beats, turns and toe dancing.

Dance Genres Cont.Dance Genres Cont.2. 2. Modern DanceModern Dance – characterized by – characterized by

barefoot dancing, asymmetry and barefoot dancing, asymmetry and personal choreographic or dance personal choreographic or dance styles.styles.

Dance Genres Cont.Dance Genres Cont.3. 3. Folk DanceFolk Dance (including Jazz and Hip (including Jazz and Hip

Hop) – characterized by folk rhythms Hop) – characterized by folk rhythms and traditional dance steps from a and traditional dance steps from a particular area or ethnic origin. particular area or ethnic origin.

What Defines A Dancers Body?What Defines A Dancers Body? The professional dancer’s ideal body The professional dancer’s ideal body

is typically identified by the following:is typically identified by the following: Loose jointsLoose joints Turnout of the legTurnout of the leg Slight knee hyperextensionSlight knee hyperextension Adequate flexion of the ankle and footAdequate flexion of the ankle and foot Foot shape (“winged” foot)Foot shape (“winged” foot)

3 Fundamental Stages of a 3 Fundamental Stages of a Dancer’s CareerDancer’s Career

1.1. The Beginning StageThe Beginning Stage* Training can begin as early as age 3 * Training can begin as early as age 3 but most start to seriously train but most start to seriously train beginning at age 8. This stage will last beginning at age 8. This stage will last till around 12 years old. Stress is till around 12 years old. Stress is increased gradually which allows the increased gradually which allows the body to slowly adapt as the child grows. body to slowly adapt as the child grows. Because of this, injury during the stage is Because of this, injury during the stage is very minimal. Instructors will encourage very minimal. Instructors will encourage flexibility, leg turnout and building flexibility, leg turnout and building strength in the foot and ankle.strength in the foot and ankle.

2.2. The Middle StageThe Middle Stage * This is considered the * This is considered the developmental stage and is usually developmental stage and is usually from 12 to 16 years old. This is a from 12 to 16 years old. This is a period of rapid growth and period of rapid growth and progressive acceleration in training progressive acceleration in training demands.demands.

3.3. The Apprentice StageThe Apprentice Stage* This is the start of the * This is the start of the professional career. Dancers can professional career. Dancers can begin as early as 16-20 years old. begin as early as 16-20 years old. High levels of stress are placed on a High levels of stress are placed on a not so quite mature skeletal not so quite mature skeletal system. Most injuries occur during system. Most injuries occur during this stage because of overuse.this stage because of overuse.

How are Dance related injuries How are Dance related injuries evaluated?evaluated?

The age, sex and number of hours The age, sex and number of hours spent practicing all play a role in spent practicing all play a role in determining proper treatment to heal determining proper treatment to heal or prevent the recurrence of an injury. or prevent the recurrence of an injury. The following additional information The following additional information will also need to be asked by your will also need to be asked by your specialist to ensure proper diagnosis, specialist to ensure proper diagnosis, evaluation and treatment.evaluation and treatment.

1.1. Date of injuryDate of injury2.2. Mechanism; how did it occurMechanism; how did it occur3.3. Pop or snap heard at the time of injuryPop or snap heard at the time of injury4.4. Swelling or discolorationSwelling or discoloration5.5. Pain; it’s nature, location, what makes it Pain; it’s nature, location, what makes it

worseworse6.6. Nerve symptoms; any numbness or Nerve symptoms; any numbness or

tinglingtingling7.7. Proper footwear; pointe shoes, dance Proper footwear; pointe shoes, dance

shoesshoes8.8. Dance surface; hardwood, concreteDance surface; hardwood, concrete

Most Common Dance Related Most Common Dance Related InjuriesInjuries

1.1. Foot/AnkleFoot/Ankle2.2. KneeKnee3.3. Lower BackLower Back

Common Areas of InjuryCommon Areas of Injury SpineSpine – Alignment is important; – Alignment is important;

often dancers try to over often dancers try to over compensate for poor turnout by compensate for poor turnout by arching their backs to further rotate arching their backs to further rotate their hips. This produces a swayback their hips. This produces a swayback which places stress on the lower which places stress on the lower back. Spine injuries are mostly due back. Spine injuries are mostly due to POOR ALIGNMENT.to POOR ALIGNMENT.

Common Areas of Injury cont.Common Areas of Injury cont. HipHip – Tendonitis (inflammation of – Tendonitis (inflammation of

tendon and muscle) may occur due tendon and muscle) may occur due to extreme turnout, unnatural to extreme turnout, unnatural positions such as the splits, etc. positions such as the splits, etc. Stress fractures (small cracks) may Stress fractures (small cracks) may also occur.also occur.

Common Areas of Injury cont.Common Areas of Injury cont. KneeKnee – Forcing turnout places strain – Forcing turnout places strain

on cartilage, ligaments and capsules on cartilage, ligaments and capsules of the knee. Partial or full tears of of the knee. Partial or full tears of muscles or ligaments around the muscles or ligaments around the knee may often occur when dancers knee may often occur when dancers are improperly trained or dancing are improperly trained or dancing beyond what their body can handle.beyond what their body can handle.

Common Areas of Injury cont.Common Areas of Injury cont. Feet/AnklesFeet/Ankles – The feet and ankles – The feet and ankles

are the most frequently injured are the most frequently injured among dancers. Sprains, breaks and among dancers. Sprains, breaks and tendonitis can happen to the foot tendonitis can happen to the foot and/or ankle areas due to the daily and/or ankle areas due to the daily stress placed on the area.stress placed on the area.

Internal Factors That Affect Internal Factors That Affect InjuriesInjuries

An individuals anatomy An individuals anatomy Ones physical conditions Ones physical conditions

(strength and endurance)(strength and endurance) Any previous illness or injuryAny previous illness or injury

Environmental Factors That Environmental Factors That Affect InjuriesAffect Injuries

Floors/Dancing Surface – too Floors/Dancing Surface – too hard or softhard or soft

Rehearsal Environment – too hot Rehearsal Environment – too hot or cold, adequate space, etc.or cold, adequate space, etc.

Excessive Rehearsal – fatigue, Excessive Rehearsal – fatigue, poor diet and stresspoor diet and stress

General Suggestions To General Suggestions To Prevent Dance Related InjuriesPrevent Dance Related Injuries

1.1. Warm-up properly every time. Cold muscles are Warm-up properly every time. Cold muscles are more prone to injury.more prone to injury.

2.2. Drink plenty of water.Drink plenty of water.3.3. Respect your body’s limits.Respect your body’s limits.4.4. Wear properly fitted shoes and dance attire.Wear properly fitted shoes and dance attire.5.5. Perform regular strengthening exercises.Perform regular strengthening exercises.6.6. Check with your teacher to insure you are Check with your teacher to insure you are

holding correct form and executing moves holding correct form and executing moves correctly.correctly.

7.7. Cool down after a dance session.Cool down after a dance session.

What To Do If You Injure What To Do If You Injure YourselfYourself

Stop as soon as you fell pain or hear a Stop as soon as you fell pain or hear a “pop” sound.“pop” sound.

Treat all soft tissue injuries (bruises, Treat all soft tissue injuries (bruises, sprains, etc.) with rest, ice, compression sprains, etc.) with rest, ice, compression and elevation. This is also known as the and elevation. This is also known as the R.I.C.E. method.R.I.C.E. method.

Seek advice from a doctor immediately.Seek advice from a doctor immediately. Don’t resume physical activity until you Don’t resume physical activity until you

are fully healed.are fully healed.