Tips to keep you injury free in dance.
Dance, like any other sport, has a small risk of injury. Dance physically demands a lot on our bodies and it's important that we take the precautions to reduce the risk of injury as much as we can control.
Read on to see what tips we have to keep you as healthy and injury free as possible.
At Zan's Dance Lyfe Studio, we take the health of our dancers very seriously. Although dance is a fun activity, it does require dancers to challenge themselves physically and emotionally. As much as we try to avoid them, sometimes injuries happen. As teachers, we want to ensure that we are doing all we can so that our dancers stay injury free this year. You will be happy to know that we are committed to working smarter in the classroom to minimize injuries and keep your dancers safe!
Some of the methods we use is incorporating conditioning, teaching older students about anatomy and kinesiology, using age and ability appropriate progressions, and by avoiding extreme stretching.
Here are a few tips to keep you injury free while dancing.
Always Warm-up & Cool Down
This is the easiest and one of the most important things to remember in dance! Warm-ups prepare your body for movement and allow blood to flow to your muscles. This gives them the oxygen they need to move smoothly. Taking some time to stretch after a long night of dance is a great way to reduce muscle soreness and minimize injury. We love rolling out our sore muscles with a foam roller or tennis ball.
Having a hot bath after exercise can reduce soreness the next day and relax the muscles. If you want to treat soreness on the go, heat packs are a great portable solution. Ice packs can be used to reduce inflammation such as bruising or swelling. It is best to use ice immediately after an injury occurs. If you suspect that you have an injury always speak with a healthcare professional before trying to treat it yourself!
Stay Hydrated
During a long night of dance, it is easy to forget to drink water. Make sure you talk with your dancer to take a sip or two in between classes. Doing so will keep your dancer's body working to full capacity all day long.
Rest
Your dancer needs rest after a long week of dance. It is such an important part of staying injury free that you should build in a day or two of it into your normal schedule. Also, if your dancer starts to feel a new pain, the best thing they can do is rest for a couple days. Dancing through pain can cause further injury and keep your dancer out for a longer period of time.
Make sure to alert teachers of ANY injury or pain, big or small.
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