topic 4: common dance injuiries and prevention tips

• Some common dance injuries are: enumerate

  hip injurues

  Foot and ankle injuries

  knee injuries

  stress fractures

  Dancers are also likely to develop arthritis in the knee, hip, ankle, and foot
• Hip injuries include:

  snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis, sacroiliac dysfunction
• Foot and ankel injuries include:

  Achilles tendonitis, trigger toe, and ankle impingement
• Knee injuries include

  patellofemoral pain syndrome
• Stress fractures include:

  metatarsals, tibia, seasmoids, and lumbar spine
• Dancers are also likely to develop arthritis in which areas

  knee,hip, ankle, and foot
• Why do dance injuries happen?

  Dance is a physically demanding activity in fact studies have shown that dancing for more than 5 hours a day or longer leads to increased risk of stress fractures and other injuries

  Little time to rest and recover

  Restrictive diets and unehalthy body weights
• How to prevent dance injuries?

  Eat well and stay hydrated before during and after class

  Get enough rest and avoid over-training

  Do cross-training exercises to build strength and endurance in all parts of the body

  Always wear proper shoes and attirea

  Always warm-up before training or performances

  Lead a healthy lifestyle and get to know your body
• Dance Injury treatment: Ice or Heat?

  If it's a sudden injury, it is best to apply ice first to reduce swelling and inflammation.  RICE treatment is a common approach that involves rest, ice, compression and elevation. After a few days, you can switch to heat to increase blood flow to the area and promote healing. However, every person is different. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice. But be careful not to ice before dancing or stretching, because you want those muscles to be warmed up to prevent re-injury.
• What are my treatment options for a dance injury for traumatic injuries?

  For traumatic injuries like ankle sprains, your doctor may recommend RICE, joint protection and physical therapy.
• treatment for stress fractures?

  limit weight on the foot by using crunches, wearin a leg brace, or walking boots.
• The last resor tfor treatment is?

  SURGERY