Injuries, Prevention and Treatment In Dance

Bones:

• Breaks
• Acute Fractures
• Chronic Fractures

Muscles:

• Torn
• Pull

Joints:

• Torn (ligament or cartilage)
• Slipped DIsc
• Dislocation
• Sprain (ligament or joint capsule)

• Wear fitted clothes and shoes
• Stay hydrated, Drink 2 hours before your claa/performace and take sips in class
• If you feel pain dont dance through it
• Concentrate on correct technique, loss of this you could do a wrong move and injure yourself
• Know your own limits, dont push yourself too far/dont do what you know you can't do
• Always complete a proper warm-up and cool-down, keeping your muscles warm(keep moving), cooling
• Proper breathing, calm so no performance anxiety and stress as you'lll make mistakes
• Cardiovascular fitness, make sure you are fit enough for physical demands of choreography as fatigue gives higher risk of injury
• Balance, muscles that control balance stabilise joints protecting the ligaments
• Muscle imbalances, stretch tight muscles and stengthen weak muscles

• P: protect, prevents any further injury from occuring
• R: rest
• I: ice, shrinks the blood vessels(decreases blood flow, bruising and swelling)
• C: compression, limits swelling
• E: elevate, prevents rushing blood(blood pressure)
• D: diagnose, see a doctor(will give you righ treatment, healing asap)