A physical limitation means having difficulty performing physical activity, many things can cause difficulty in dance. Specifically, being injured, so today I am going to be discussing common injuries and how to prevent them. Many dancers’ injuries are caused by overuse; however, it can be difficult for dancers to find time to rest, but there are come coping methods.
For example, ankle injuries are very common for dancers, in particular twists and sprains, this is due to the intense amount of pressure put on them, especially when jumping. You can prevent ankle injuries from happening by building up ankle strength, you can do this by doing specific exercises. Another common place where dancers get injured is the knees, you can release the pressure of the knees by strengthening other parts of your body like the glutes and core. Additionally, often dancers get injured hamstrings (pull a muscle) one way to prevent this is by stretching and strengthening the muscle. It is also proven that a lot of dancers have a much lower rate of Anteriror Crucicate ligament then most athletes, this is a result of dance including intense jumping even from a young age.
Being a dancer, it is difficult to figure out whether any injury is serious or not, as its natural for dancers to feel a small amount of pain or stiffness, as they’re pushing their bodies to the limit. There are some things you can self-assess to see if you have an injury. You should see a professional if: you feel pain at the start of an exercise, if the pain wakes you up at night, the pain limits your movement, or the pain increases as the activity goes on.
Although there are specific things you can do to prevent particular injuries, there is an injury prevention guideline that relates to all dancers’ injuries. Firstly, you need assure that you eat well and stay hydrated both during and after dance class, you also need to make use you get enough rest. Additionally, cross training exercises will build strength in all parts of your body which will contribute to injury prevention.
A main thing is assuring you warm up and cool down properly.
Warming up gently prepares the body for exercise and gradually increases the heart rate. Also, by stretching the muscles, it decreases the tension in the muscles and also helps to avoid injuries. A cool down after class is just as important as helps to reduce muscle soreness and can speed up the recovery process.
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