Dance is a high intensity physical sport that takes quite a toll on our bodies. It is important for us to take the time to stretch, warm up and recover our bodies to prevent injuries from occurring. Another thing to consider before jumping (or leaping) into a dance is that flexibility does not come overnight. Instead, it will take years of stretching and building up your muscle to reach a point of perfect jetés.
Preventing Injuries:
Eat well and stay hydrated before, during and after class.
Get enough rest and avoid overtraining.
Do cross-training exercises to build strength and endurance in all parts of your body.
Always wear proper shoes and attire.
Always warm up before training or performances.
Lead a healthy lifestyle and get to know your body.
When injuries happen, address them immediately and get advice from a doctor or physical therapist.
Treating an Injury:
Apply ice if the injury happened very recently. This will reduce swelling and inflammation.
RICE = rest, ice, compression, elevation.
After several days have passed try applying heat to the injury to increase bloodflow.
Consult your doctor if treatment is not working.
Not sure how to stretch? No worries! Below is a quick warm up and stretching routine that will point you in the right direction. Note: intense practices will require more than five minutes of stretching/warming up. Practice safely and dance on!
Video via Mihran Kirakosian
Information via https://www.hopkinsmedicine.org/health/articles-and-answers/ask-the-expert/common-dance-injuries