Injuries

So let's face it... Injuries are a dancer's WORST nightmare. Unfortunately, any dancer will end up having an injury sometime in their career. In this post I am going to talk about how to find out if you have an injury, what NOT to do and what you should do if you have one, the recovery/strengthening process, and then end with a little motivation! I just found out recently that I have fractured not only my L5, but my L4 vertebrate and have to be off dance for quite a few weeks. Not only dance, but I can't do ANY physical activity (besides walk and swim).... Needless to say I am semi losing my mind; but it inspired me to write this blog post. Okay, so here goes!

How can I tell if I have an injury?

ALWAYS listen to your body. There is a huge difference between being sore and having actual pain. Yes, you want to push your body so you can get stronger, but don't push yourself to where you have pain! If you are having pain, tell your instructor, sit down, and ice! If the pain continues to occur, then go see your doctor. Sometimes you may have just tweaked a muscles, but if you have consistent pain or pain that gradually gets worse, you must see a doctor immediately before you cause any worse damage. Remember, it is always better to be 100% safe than sorry! Common dance injuries include tendonitis, stress fractures, jumper's knee, snapping hip syndrome, lumbar spine injuries, strains and sprains (anywhere where the body is experiencing constant impact), bunions, bulging discs, sesamoids, and many more. 

What NOT to do with an injury!

As hard as it is, if you have an injury, you need to allow the proper healing time!!! I cannot stress this enough. You are only given one body and you don't want to jeopardize your whole dance future based on the fact that you want to dance now. You have to look at the entire picture; this includes your future. If you don't take care of injury, you can lead to permanent damage and, in some cases, never be able to dance again! Some of you may think I am exaggerating, but I have personally known people who kept dancing on an injury and now have damaged their muscles and ligaments to a point where they would be lucky if they could ever step on a stage again. An injury should NOT be taken lightly! Follow all the doctor's instructions. Once you are able to dance again, make sure you do it in baby steps. Don't start doing full out grand jetés across the floor! Work your way up to where you were! It will take hard work, but you will be back at it in no-time! It isn't a myth, but a fact that when injuries heal, that part of your body heals stronger than how it was before! So the key is patience and taking care of yourself. Do not rush an injury! It just isn't worth it.

How do I treat a dance injury?

A good answer is RICE! Now you may be asking what a yummy grain has to do with healing your body, but no, I am not talking about the food here; I am talking about the acronym! The R is for REST. Remember that resting, resting, and more resting is guaranteed to make your injury heal faster, you just have to baby it and try to put as little impact on it as possible. The I is for ICE. Ice is a dancer's best friend. It is very important that you apply ice correctly. Don't just take an ice pack, pop it on and leave it. You want to get a fluid icepack that will mold around the injury, then apply the ice for around 10-20 minutes depending on the severity of the injury. Remove the ice for 20 minutes and apply again. Also remember that ice is most beneficial right after the injury has occurred (24-72 hours) since it decreases inflammation and swelling. After the 72 hour mark, it is a good idea to switch to HEAT, since that encourages blood flow to that area. It is perfectly fine to alternate between ice and heat. Both ice and heat help with pain, and many trainers actually recommend alternating between the two every few hours.The C is for COMPRESSION. Wrapping the injured area in an ace wrap is always a good idea to keep down swelling and inflammation, just don't wrap it too tight! We don't want any purple body parts here; oxygen is our friend! Finally, the E is for ELEVATION. Prop your injury above your heart as this causes the fluid to drain away from the injured area and it reduces swelling. If the injury is on your hip, buttocks, or back, try propping that area up with a few pillows so you are at least at level with your heart. 

How can I strengthen my injured area back to where it used to be?

You did it! You survived the hardest part which is waiting for the healing, but now you notice you aren't as strong as you used to be. No worries, your muscles are trained for this and building them back up will be a breeze! Especially with consistency, hard work, and baby steps! I, unfortunately cannot answer this question as different injuries call for different strengthening processes. Make sure you contact your doctor. A lot of good rehabilitation comes from physical therapy. If it was an ankle injury, you can never go wrong with therabands. Just make sure you consult your doctor and figure out the best way possible to get back to dance WITHOUT re-injuring yourself! Again, take baby steps! Maybe the first week back at dance, just do barre, then start with relevés in the centre, then work your way up to petite allegro and turns. Save the big jumps for last as they cause the most impact! 

Motivation Time!!

Here is a quote that I have been living by for the past few weeks that I hope you all enjoy! Remember that injuries will only make you stronger in the end. With proper care, it will soon just be a distant memory. Always look at the long term, not the short term! You can do this, I promise! If you need me, feel free to email me at jaythedancer23@gmail.com or leave a comment below! I love you all and have a beautiful week! XOXO❤️