Structural propensity to injury: this refers to a tendency to injury because of musculo-skeletal factors such as the shape, size and alignment of bones as well as the length of ligaments, tendons and muscles.
Functional propensity to injury: this refers to how dancers use their bodies in relation to increased risk of injury. Poor technique, repetitive movements and failing to prepare properly are elements that contribute to this.
Attitudinal propensity to injury: A dancer must have an understanding and respect for the body. It is essential to "listen to your body" to know when rest and rehabilitation is required as this contributes to the dancers well-being.
Attitude is extremely important to the dancer as it essentially dictates their performance as well as their well-being. A dancer should know their body to be able to prevent injury and dance within their limitations but also be able to recognise when it needs specific care.
I have an increased likelihood of injury due to poor technique training but am aware of my body and am able to dance within my limitations and preserve my well-being.
Causes of injuries:
Muscular imbalance: It is important to strengthen and stretch all muscles equally so that the dancers body is “balanced”. If the body is “unbalanced” it can put stress on a particular joint, muscle or tendon, which then will cause injuries. The three most common occurring injuries extending from this issue are: quadriceps vs. hamstrings, gastroc-soleus vs. anterior tibialis and external hip rotators vs. internal hip rotators. Specific stretching and strengthening of particular muscle groups will target any areas of weakness, this is often done through adjunctive training such as Pilates). Muscular imbalance is very dangerous in relation to alignment and the correct use of muscles. If certain muscle groups are stronger than others they put strain on surrounding muscles and pull the skeletal structure out of alignment.
There are many injuries that are caused by muscular imbalance such as:
Achilles tendonitis - this injury is caused around the ankle area when the gastrocnemius is too tight that it is putting strain on the achilles tendon.
Patella misalignment - this is pain behind the knee/patella and is caused by an imbalance in strength of the quadriceps (usually the inner ones are weaker).
Other imbalances such as those between flexibility and strength can cause injuries, like in the case of tight hip flexors and weak external hip rotators strain is put on the body by torquing through their feet, knees and lower back to achieve further turnout.
Correct environmental factors: Injuries can often be due to factors out of the dancers control. To prevent environmental factors impacting negatively on the dancer’s performance and possibly injuring them it is important to be aware of risks and hazards and take the appropriate action. Temperature is a factor that is frequently over looked; if a performance space is too hot it could lead to dehydration, muscle cramps and spasms as well as heat stroke. If a performance space is too cold the dancer will not be able to warm up properly and therefore run the risk of injuring themselves.
Prevention:
Treatment:
Immediate - I.R.C.E.R (ice, rest compression, evaluation, referral).
Follow up care - thermotherapy, massage and exercising the injury as well as using supportive techniques to assist in the recovery.
Functional propensity to injury: this refers to how dancers use their bodies in relation to increased risk of injury. Poor technique, repetitive movements and failing to prepare properly are elements that contribute to this.
Attitudinal propensity to injury: A dancer must have an understanding and respect for the body. It is essential to "listen to your body" to know when rest and rehabilitation is required as this contributes to the dancers well-being.
Attitude is extremely important to the dancer as it essentially dictates their performance as well as their well-being. A dancer should know their body to be able to prevent injury and dance within their limitations but also be able to recognise when it needs specific care.
I have an increased likelihood of injury due to poor technique training but am aware of my body and am able to dance within my limitations and preserve my well-being.
Causes of injuries:
- Improper warm up/ cool down
- Not focusing
- Hazardous movements
- Misalignment
- Incorrect technique
- Dehydration and poor nutrition
- Incorrect footwear, clothing, environment (floor surface, ventilation, light and free from obstacles).
- Exceeding or performing beyond anatomical limitations and capacities
- Abrupt overload
- Fatigue (Fatigue related injuries can occur in a multitude of ways. Overuse syndrome is most commonly seen, this is when dancers abruptly overload on classes or focuses on a particular movement and repeats it over and over again. To prevent this, it is suggested that conditioning programs are participated in and the dancer uses progressive overload to gain strength, stamina and flexibility)
- Dangerous lifestyle choices
- Insufficient training for strength, flexibility and stamina
- Emotional or psychological stress
- Previous injury (without rehabilitation)
Muscular imbalance: It is important to strengthen and stretch all muscles equally so that the dancers body is “balanced”. If the body is “unbalanced” it can put stress on a particular joint, muscle or tendon, which then will cause injuries. The three most common occurring injuries extending from this issue are: quadriceps vs. hamstrings, gastroc-soleus vs. anterior tibialis and external hip rotators vs. internal hip rotators. Specific stretching and strengthening of particular muscle groups will target any areas of weakness, this is often done through adjunctive training such as Pilates). Muscular imbalance is very dangerous in relation to alignment and the correct use of muscles. If certain muscle groups are stronger than others they put strain on surrounding muscles and pull the skeletal structure out of alignment.
There are many injuries that are caused by muscular imbalance such as:
Achilles tendonitis - this injury is caused around the ankle area when the gastrocnemius is too tight that it is putting strain on the achilles tendon.
Patella misalignment - this is pain behind the knee/patella and is caused by an imbalance in strength of the quadriceps (usually the inner ones are weaker).
Other imbalances such as those between flexibility and strength can cause injuries, like in the case of tight hip flexors and weak external hip rotators strain is put on the body by torquing through their feet, knees and lower back to achieve further turnout.
Correct environmental factors: Injuries can often be due to factors out of the dancers control. To prevent environmental factors impacting negatively on the dancer’s performance and possibly injuring them it is important to be aware of risks and hazards and take the appropriate action. Temperature is a factor that is frequently over looked; if a performance space is too hot it could lead to dehydration, muscle cramps and spasms as well as heat stroke. If a performance space is too cold the dancer will not be able to warm up properly and therefore run the risk of injuring themselves.
Prevention:
- Understanding the body’s capabilities and limitations
- Working within one’s anatomical structure
- Maintenance of correct alignment
- Maintaining the body by conditioning the body effectively
- Replacing lost fluid
- Maintaining a balanced diet
- Developing strength, flexibility and stamina
- Adjunctive training
- Obtaining enough rest
- Dealing with emotional stress
- Ensuring a safe dance environment
- Avoiding a dangerous lifestyle
- Wearing appropriate footwear and dance wear
- Participating in regular training for technique
Treatment:
Immediate - I.R.C.E.R (ice, rest compression, evaluation, referral).
Follow up care - thermotherapy, massage and exercising the injury as well as using supportive techniques to assist in the recovery.
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