what are my treatment options for a dance injury

• Osteopathic manipulative treatment: Techniques to stretch the psoas muscles are important to encourage correct alignment in dancers.
• A musculoskeletal ultrasound provides a dynamic view of the tendons and joints and can be used for guided therapeutic injections, Dr. Fishman said.
• Prolotherapy.
• Platelet-rich plasma injections.
• Pilates. A strong core is vital for dancers, Dr. Fishman said, because the limbs need to be able to move without pulling or injuring the core muscles.
• Proprioceptive training can give patients a better understanding of the location of their bones, muscles and joints, which can improve balance.

Full Answer

How can I prevent dance injuries?

Wear properly fitting clothing and shoes Resist the temptation to dance through pain Pay close attention to correct technique Be mindful of the limits of your body and do not push too fast too soon Parents play a large role in dance injury prevention.

What should I include in my dance injury Kit?

However, when it comes to common dance injuries, you may want to include a few additional items, such as: 1 Instant cold pack 2 Pre-wrap and athletic tape (if qualified providers are available to apply) 3 Elastic bandages (to be used only for compression, not support while dancing) 4 Crutches 5 Topical pain reliever More ...

What are the most common dance injuries?

The majority of these overuse injuries involve an ankle, leg, foot or lower back. Some common dance injuries are: Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction

How do you treat a broken leg from dancing?

X-rays and scans are recommended to properly diagnose if the injury is a fracture. As soon as you feel hurt, stop dancing. Avoid putting weight on the affected area for 25-48 hours. Ice helps with the pain and swelling. Apply an ice pack every 15-20 minutes as needed for the first 2 days. Wrapping the injury helps prevent swelling.

What is the best first aid method for injury treatment in dance?

Ice helps with the pain and swelling. Apply an ice pack every 15-20 minutes as needed for the first 2 days. Wrapping the injury helps prevent swelling. Wrap the area with an elastic medical bandage.

What are common injuries in dance?

Most Common Dance InjuriesAnkle sprains. Ankle sprains are one of the most common acute dance injuries. ... Shin Splints. ... “Trigger Toe” (Flexor Hallucis Longus Tenosynovitis) ... Achilles Tendonitis. ... Snapping Hip. ... Cartilage Tears. ... Patellofemoral Pain Syndrome. ... Dancer's Fracture.More items...•

What are the 4 common dance injuries?

Here are some common dance injuries, including the pain associated, how to prevent and how to treat them if it occurs:Ankle Sprains. Ankle sprains are the most common traumatic (or acute) injury in dancers. ... Achilles Tendonitis. ... 3. “ ... Ankle Impingement. ... Snapping Hip. ... Hip Impingement.

What is the most common injury of a dancer?

Ankle sprains: Ankle sprains are the most common acute injury to affect dancers. Sprains are caused by a movement that forces the ankle outside its normal range of motion, leading to tears in the ankle ligaments or overstretching.

What advices you can give to a dancer to prevent dance injuries?

Six Tips for Dance Injury PreventionAlways do warm-up exercises before a performance or training.Eat a well-balanced diet.Stay hydrated.Build strength, balance and endurance with cross-training workouts.Wear the right type of footwear.Get adequate sleep every night.

What helps with leg pain from dancing?

Massage and Foam RollingFoam Rolling. Foam roll before or after dance to help reduce soreness. ... Foot and Body Massage Rollers. Massage is a terrific way to warm up your muscles before class or to relieve soreness afterwards. ... Vibrating Massagers. ... Massage Balms and Cremes.

When I should I see a doctor for my dance injury?

Any injury that is accompanied by bleeding, severe pain, loss of sensation, or increased weakness should be seen by a physician. Other pain due to overuse or mild injuries can be treated by rest and taking pain relievers such as ibuprofen or acetaminophen.

What is the importance of injury prevention in dance?

In Summary It's important to be aware of how you can avoid dance related injuries and maintain great dance health. This allows you to remain in great health throughout the dance season.

How do you first treat a sprained ankle?

TreatmentRest. Avoid activities that cause pain, swelling or discomfort.Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake. ... Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. ... Elevation.

What are some strategies that could reduce injury risk?

To reduce the risk of injury:Take time off. ... Wear the right gear. ... Strengthen muscles. ... Increase flexibility. ... Use the proper technique. ... Take breaks. ... Play safe. ... Do not play through pain.More items...•

What are the most common dance injuries?

Some of the most common dance injuries include: 1 Spondylolisthesis, a condition in which one vertebra slides forward over the vertebra underneath it. Dancers with this condition should rest; they need to avoid extension of the lumbar to provide time for the pars interarticularis to heal and to avoid movement that can cause anterior pelvic tilt. A modified Boston brace can help remind patients who need to continue dancing not to hyperextend. 2 Herniated lumbar discs. 3 Annular tears, or tears in the lumbar discs, can result in pain and cause the muscles around them to spasm, Dr. Fishman said. 4 Sacral hypermobility. 5 Hip injuries. 6 Knee injuries. 7 Sesamoiditis, or injury of the sesamoid bones, which are little bones under the great toe on the ball of the foot. Sesamoid fractures don’t always show up on X-rays but can sometimes be identified via a bone scan if the X-ray is negative. To treat, patients can try taping the big toe into a bent position and using a J-pad, a special pad for sesamoiditis, to relieve pressure. 8 Foot injuries such as bunions. 9 Shin splints.

What is a Boston brace?

Spondylolisthesis, a condition in which one vertebra slides forward over the vertebra underneath it. Dancers with this condition should rest; they need to avoid extension of the lumbar to provide time for the pars interarticularis to heal and to avoid movement that can cause anterior pelvic tilt. A modified Boston brace can help remind patients who need to continue dancing not to hyperextend.

1. Breathe

Often when you tumble to the ground and you're in pain or you've got the shock of falling, this will increase your heart rate. As your heart rate increases this can increase swelling and bruising and we want to minimise this as much as possible.

2. Don't be a hero

Usually the first thing that you want to do when you fall over with an injury is to get back up and keep on dancing. The reason why I don't want you to do this is when you've just had a fall and possibly gone into shock, you'll have higher levels of adrenaline in your system.

3. Assess the damage

Next, you want to actually see what's going on and to determine the next step. If it's an ankle injury you might want to start by gently pointing and flexing the foot and sickling it in and out to see where it hurts and how much it hurts.

4. R.I.C.E

R.I.C.E stands for rest, ice, compression and elevation. This is important in the initial stages to help reduce the swelling however do remember that swelling is natural process that is designed to flood the injured area with lots of white blood cells and fluid to heal the injury.

5. Get professional advice

I cannot stress this enough! Even if you think you've just got a "normal" ankle injury, it is very important to make sure it is actually a simple ankle sprain and that you have got your treatment plan on track.

6. Listen to the advice!

The most important thing is to actually listen to the advice! Far too often people go to see a therapist but then go against what the therapist asks them to do and end up re-injuring themselves.

How to keep a dancer from getting injured?

Dancers should remember a few key things to prevent injury: Wear properly fitting clothing and shoes. Drink plenty of fluids.

What are the injuries in dance?

These injuries tend to occur at the foot/ankle/ lower leg, low back, and hip. The foot/ankle/lower leg area is vulnerable to a wide range of injuries, including stress fractures, tendon injuries, sprains, ...

What to do if you have a severe injury?

Any injury that is accompanied by bleeding, severe pain, loss of sensation, or increased weakness should be seen by a physician. Other pain due to overuse or mild injuries can be treated by rest and taking pain relievers such as ibuprofen or acetaminophen.

What are some examples of problems that are more prevalent in dancers than non-dancers?

Second, parents must be cognizant of any nutritional or psychological changes their children display as a result of trying to conform to an unhealthy dance image. Eating disorders, disrupted menstruation, and counterproductive perfectionism are examples of problems that are more prevalent in dancers than non-dancers.

What is the role of a medical professional in dance?

The medical professional plays a significant role in not only treating and rehabilitating the injuries dancers incur, but also in preventing them . Dancers respond well to medical providers who respect both the aesthetics and intensity of dance.

What are the causes of dance injuries?

The most common issues that cause dance injuries include: Type of dance and frequency of classes, rehearsals, and performances. Duration of training. Environmental conditions such as hard floors and cold studios. Equipment used, especially shoes.

What are the injuries that occur in the lower leg area of the body?

The foot/ankle/lower leg area is vulnerable to a wide range of injuries, including stress fractures, tendon injuries, sprains, and strains. These injuries show up with greater frequency in dancers as they age, so it is extremely important to emphasize what the young dancer can do to prevent future injuries.

What are the most common injuries in dance?

In ballroom dance, the most common injuries tend to be chronic or repetitive injuries that occur from overuse such as : 1. Muscle spasm – Appearing as a decrease in the width of the mobility ...

What are the areas that are more susceptible to wear and tear from dancing?

In addition to these common injuries, there are areas like the ankles and neck (as previously mentioned), that are more susceptible to wear and tear from dance and other activities. Other sensitive areas with frequent issues are : – The knees: Pain in this overworked joint can result in knee arthritis and swelling, ...

What is the best treatment for muscle spasms?

-Use of anti-inflammatory and analgesic (painkiller) medication , which can release the muscle fibers by breaking the pain cycle of the spasms.

What are the 3 degress of sprains?

The 3 degress of sprains are determined by their level of swelling and the limited mobility imposed on the joint. Areas most affected are the knees and ankles, which can lead to an increased risk of ankle arthritis, further sprains and decreased balance later in life. Treatment : R.I.C.E. principles.

What happens if you treat a muscle injury improperly?

If treated improperly, the new tissue causes a decrease in the efficiency of the muscle and possible repetitions or worsening of the injury. 4. Sprain – The partial rift of ligaments that give support and stability to the joints.

What is a transversal tear in dance?

The transversal or (degenerative) te ar, happens when muscular fibers lose contact with each other. This happens more frequently in the attachment between the muscle and the tendon in which it ends. Neck strains can be a common occurrence in ballroom dancing since it is not easy to maintain the proper posture and head tilt required for each dance.

Why is a rehabilitation program needed?

A rehabilitation program is needed in all cases, in order to to regain full functionality. 5. Fracture – The partial or total loss of continuity of a bone that is typically the result of a major trauma or practices that weaken bone structure.

Why is it important to dance in the summer?

Since dancing is such a highly strenuous physical activity, it is crucial to ensure that your body is in peak condition for performance and injury prevention. While getting injured is never part of the plan, it is an unfortunate reality of such a demanding sport. Overuse injuries like plantar fasciitis, achilles tendinitis, patellofemoral pain syndrome, hip strains/sprains, and many other injuries of the lower extremity/back are common for dancers. Many dancers expect aches and pains to be a part of dancing but this is actually not the case. The discomfort you feel is your body telling you that something needs to change. Luckily, physical therapy can offer the needed edge to ward off these aches and pains, while preventing future injuries and even strengthening and refining your current skills.

Can a physical therapist help you dance?

After so much training, preparation, and effort, the last thing a dancer wants to hear is “you’re going to need to stop dancing.” Fortunately, our physical therapists can help you get back to dancing as quickly as possible while increasing body control and restoring strength. This means less pain and more dancing! Your physical therapist will also work to incorporate dancing into your recovery program, making it so time away from the dance floor is optimized to improve your abilities.

How to deal with dancers who are injured?

Coping with dance injuries deals with physical, mental and social dimensions, all of which involve a great deal of trust.#N#Psych ological aspects of injury: Dance injuries can be a serious stress for a dancer. It might be missing out a very important training session which leads to fear about the future. Although, it is normal to get frustrated after an injury, it can intensify and lead to feelings of anger, depression and hopelessness, if the injury is severe. However, a professional assessment and a proper plan for rehabilitation can definitely help to establish a strategic approach to recovery.#N#The best way to minimize the physical and mental impact of a dance injury is to have a positive attitude and a more pro-active approach to recovery. Stay socially connected and try to maintain a daily routine with by just attending dance classes without actually participating in it. Talk with friends and discuss your concerns and challenge negative patterns of thinking.#N#Another way to improve mood and maintain focus, is to set achievable goals that may be directly connected to recovery or on other areas of life. Above all, dancers should enhance their confidence levels, sense of control and motivation.#N#Key steps in coping psychological aspects of dance injuries include

What are some examples of dance injuries?

Three musculoskeletal injuries include strains, sprains, and fractures.#N#Acute injuries may result from a single occurrence or trauma, like landing wrongly from trips or jumps and falls. Examples of acute injuries include dancer's fracture, ankle sprain and so on. They are very serious, but are easy to detect and treat before they become a bigger problem.#N#On the other hand, chronic injuries develop over time and are typically caused due to improper technique or overuse. Treatment and recovery of chronic injuries is a little tricky, because the dancer should address his/her flaws in the technique which caused the problem while also focusing on physical recovery. Examples of chronic dance injuries include Sesamoiditis, Achilles tendonitis, plantar fasciitis and Talar compression syndrome.

How does the body react to injury?

Initially the body will react to the injury with a physiological response. Mechanical and chemical changes in the body tissues occur due to localized tissue damage after an injury, which is often followed by redness, swelling, heat, and pain. If, these symptoms are ignored, it may lead to further tissue damage, thus increasing the severity and lengthening potential recovery time.#N#Physiological pain can be experienced in many ways; aches, superficial pains, neural pains, deep pains and throbbing pain. It is often difficult for the dancer to know whether pain should be ignored and continue dancing. However, pain that occurs after an acute injury, pain that gets worse and is still there after the activity is over, pain that recurs after dancing activity, pain during night or any pain that the dancer is worried about should not be ignored.

What is the most common injury in dance?

1. Ankle Sprains. Ankle sprains are the most common traumatic (or acute) injury in dancers. Most dancers will experience their first sprain by age 13. This injury is caused by any movement that forces the ankle outside of the normal range of motion, resulting in an overstretching or in tears to the ligaments of the ankle.

What to do if you feel pain while dancing?

If you experience pain at night, pain at the start of your activity, pain that increases with activity or pain that causes compensations and changes in mechanics while dancing (or in day-to-day life), you should check in with your physical therapist or physician.

What is the injury that causes a dancer to point his foot?

As the Achilles is active during relevé and pointing the foot, this overuse injury is quite common in dancers, especially those utilizing improper technique or participating in excessive training.

What is the term for the pinching of the tibia and talus?

4. Ankle Impingement. Ankle impingement is the pinching of tissues at ankle (tibia and talus) at either the front or the back of the ankle. Treatment: PT to improve ankle mechanics and technique (manual therapy), surgery if there is a bone spur or “extra bone” between heel and back of tibia.

How to prevent ankle injury?

Prevention: 4-way ankle exercises, hip strengthening. Treatment: RICE, joint protection, early mobility, physical therapy. PT is extremely important because the ligaments will never heal back to the pre-injury level. Therefore, strength and motor control must be improved in order to avoid re-injury. 2.

Why do dancers impinge on their hips?

It is extremely common in dancers due to the imbalance between the amount of external rotation (turn out) they have compared to the amount of internal rotation (turn in).

Why does jumping knee hurt?

Patellofemoral Pain Syndrome, also known as “jumper’s knee,” results from the kneecap “tracking” incorrectly due to muscle imbalances like tight hamstrings and calves coupled with weak quads . The placement of repetitive forces on the patella, like through performing jumps or plies without proper form puts a dancer at increased risk.