EDD’s monthly newsletter designed to
share our 29 years of EXPERTISE, ADVICE
and RESOURCES with dancers &
parents of ALL ages!

PROTIP # 5

How to Deal with an Injury  

Warm up
Allow yourself 10-15 minutes before activity to warm up your body. This includes dynamic and static movement. Dynamic stretches like jumping jacks will increase your heart rate and static movements, such as stretching in downward dog will increase blood flow to your muscles.
Refer to our last Pro Tip for more warm up suggestions! 

Cross training

It is important for all athletes to cross train as to not consistently wear out the same muscle groups. For dancers, yoga and pilates are great for cross training, but any activity that keeps you moving will be beneficial! Find an activity you enjoy and work it into your weekly routine.

TLC for your muscles

Whether its on a foam roller or scheduling a monthly massage, your muscles need extra care in order to safely continue using them. Plan at least 1 day off per week from training to allow the body to recover. 

Proper Technique
Eisenhower Dance Detroit emphasizes the importance of proper technique and anatomical alignment. Proper technique and correct anatomical alignment allows the muscles and joints to move more naturally and enhance performance longevity. Forcing turnout or clenching the wrong muscles to lift legs higher will continually cause improper muscle formation, putting added stress on the joints.

Diet

Eat a well-balanced diet full of fruits, vegetables, and lean proteins, and maintain a regular eating schedule. Also drink plenty of water, especially during and after intense activity!

These are 6 common signs of a serious injury:

1. The most common sign of an acute sports injury is pain, especially if the pain lasts for more than 48 hours. If you can identify exactly when you experienced the injury, that is a sign that your injury may be significant.

   Ex. If you felt a pull or tear in your hamstring when lifting a heavy object or executing a step, such as a grand battement.

2. An improperly functioning joint could indicate an underlying issue. A joint that feels wobbly or unstable may be a sign of ligament or muscle damage. If your joint tends to stick or lock up, it could be caused by ligament or cartilage tears where the tear blocks the joint from gliding smoothly in the socket.

3. A divot or bruise on your muscle could signify a possible serious muscle strain. Bruises are caused by bleeding in the muscle. Rest it immediately to avoid further damage.

4. Pain or tenderness when pressure is applied to the afflicted area is an easy way to identify an injury. Test for tenderness by pressing in the same place on both sides of your body; if you don’t feel pain on the non-injured side, this is a clear signal that something is wrong.

5. Swelling is sometimes obvious, but it isn’t always easy to spot swelling in joints. Joint pain, stiffness, or clicking are signs that the area is swollen.

6. Tingling or loss of sensation in the injured area is one of the most significant signs of a serious injury. This signals nerve compression in the injured area and should be immediately looked at by a professional. 

If you experience any of these symptoms, you should contact a Sports Medicine Specialist to avoid serious damage. Your primary care doctor is also a great place to start. If your injury is serious enough that it needs medical attention, always get multiple opinions!

Rest
As an athlete, this is the hardest thing to do. However, you will not be able to recover in a correct or timely manner if you do not allow your body time to heal. A constant injury puts stress on the body AND mind!

Mindset

Your mindset is another key factor in recovery. During recovery you can experience all sorts of emotions from laziness and depression to anxiousness and excitement about moving again. Although it is hard to stay positive all the time, you must remain optimistic. When negative thoughts begin to outnumber the positive thoughts, people tend to become less motivated. Keep in mind that this difficult time will pass, and you will come out of recovery stronger than before, and hopefully pain free!

Try changing your focus. Instead of thinking about all the things you CAN’T do, take time to find something you CAN do and WILL be able to do in the near future.

Find a new hobby, like cooking, reading, drawing, or enhancing a different area of your life. Ex. Pick up a side job, spend quality time with friends and family.

There are also simple exercises that won’t affect the injured area that you can do. Ex. If your foot is injured, use a theraband for your arms to keep your mind and muscles stimulated.

Find someone who inspires you. Maybe they had a similar injury, or are persevering through a difficult time. Admire their strength and know that strength lies within you as well.

Rehab

Proper rehabilitation is the most important part of recovery. If you don’t rehab an injury properly, then it will be extremely difficult to reach your maximum potential. Proper rehab will also minimize injury in the future. Even after you are back to regular activity, continue your rehab exercise on a daily basis.

Prevention

Was it a lack of cross training, overuse, weakness, improper alignment, or just an accident? Talk to your doctor or instructors to help create a plan to avoid the same injury in the future. Chances are, someone they know has had a similar injury and can assist you.

Join us next month to learn about
HOW TO PREPARE FOR AN AUDITION