Clinical Care > Performance and Injury Prevention > Program for the Performing Arts > An Introduction to Dance Injuries
This information is intended as an educational resource; it is not intended to replace the advice of a medical professional. It is strongly recommended that you seek medical attention if you are experiencing pain or dysfunction.
When injuries arise, many dancers are often unsure what to do. Important steps to follow when injury strikes include injury recognition, proper treatment, understanding what factors led to injury and a progressive return to training.
Not every hurt is an injury. Initially, recognize the difference between fatigue and true pain due to an injury. Minor aches and pains typically ease once the muscles warm up. Pain that persists, becomes more intense as you dance, and is localized to a particular area is a warning sign to stop. If pain continues after dancing and for the remainder of the day be cautious and initiate treatment phases. Additionally, watch for swelling at the site of injury – this is a sign of irritation and inflammation. Overall, always remember that pain is your body’s way of warning you that something may be wrong. It is normal to feel an occasional ache or pain while dancing - do not be alarmed every time you feel a twinge. However, when this twinge does not resolve and becomes progressively worse, stop before you cause greater injury. When in doubt – seek a medical opinion.
Once you recognize that you have an injury, initiate RICE: rest, ice, compression and elevation. You must rest the injured area until you can resume pain free dancing. Cross training is an excellent cardiovascular option to maintain fitness as long as it does not cause symptoms in the injured area.
While you are recovering, try to analyze the reasons why you may have become injured. Causes of dance injuries can include abnormal anatomic alignment, poor training, technical errors - are you forcing turnout? Are your feet rolling in or overpronating? Do you suffer from muscular imbalances? Unfamiliar choreography or style and environmental factors including flooring surfaces and theater temperature can contribute to acute and overuse injuries. Further, the female athlete triad of disordered eating → amenorrhea → low bone density/osteoporosis leads to an increased risk for stress fracture and injury.
Return to dancing requires a careful plan. Seek the advice of a trusted instructor/ health care professional for guidance.
Related Articles:
• Program for the Performing Arts [main page]
