Principles of Dance Injury Prevention

Question 1

Knowledge of body strength and limits

Answer 1

Knowledge of the body, the joints, muscles and their limits will ensure the impossible is not attempted. knowing the strength and ability of yourself or your class and ensuring that you stay within it. Limitations may include anatomical structure or technique training limitations

Question 2

Potentially Hazardous Exercises

Answer 2

• Full neck rolls where the neck is allowed to drop back unsupported
• Numerous squats (full plies) places stress on the knees
• Plies with poor alignment stress the knee and foot
• Bending forward over straight legs for a long time stresses the lumbar spine
• High leg swings before a full warm up which stresses the muscles and tendons
• Bouncing stretches
• Bananas stress the lumbar spine (simultaneously lifting of arms and legs while on the floor)
• Sit ups with straight legs or double leg lifts while lying on the floor

Question 3

Conditioning of the dancer

Answer 3

Stamina, Flexibility, body weight

Question 4

Stamina

Answer 4

Most dance classes do not produce aerobic fitness, so if a performance needs high intensity dancing for more than 15 mins, ensure the fitness level can meet this. After a rest or holiday or returning from injury, the body condition has decreased and the dance expectations must be adjusted. Equally, overwork, fatigue and poor nutrition will impact stamina

Question 5

Flexibility

Answer 5

Forcing a dancer’s joints beyond the range available will lead to muscle and tendon damage. A dancer who is very flexible should work within their strength range to avoid over-stressing a joint that has little protection.

Question 6

Body Weight

Answer 6

An overweight body puts extra stress on weight bearing joints. An underweight body has poor energy reserves and is less able to resist infection and heal any injuries

Question 7

Poor training habits

Answer 7

Know the correct technique for your dance style and work at it even if this means performing at a lower height or intensity than others. Poor training habits include: not doing a warm up/ cool down and poor lifting technique

Question 8

Warm up

Answer 8

there is no universal warm up but any warm up is better than no warm up. optimal warm up should be 15 mins of exercise at 50-60% of maximum levels. the break between warm and class/performance should not exceed 15-20 mins

Question 9

Reason for warm ups

Answer 9

• Decrease muscle soreness post exercise
• Increase muscle strength and performance
• Increase joint mobility and flexibility
• Better body temperature control in cold weather

Question 10

A warm up should include

Answer 10

• General movement of all body parts to increase circulation
• First exercise large muscle groups to increase circulation then the small
• Stretching which is gentle, not maximal
• Variety to prevent boredom and non compliance
• A warm up is not a hot shower, lying in the sun, wearing a jumper. these warm the skin and not the muscle joints and nerves.

Question 11

Cool Down

Answer 11

Should be the reverse of a warm up and should take about 10 mins

Question 12

Reason for cool downs

Answer 12

• Prevent blood pooling in the limbs which can affect cardiac function
• fast removal of waste products such as lactic acid from the muscles
• Return heat and circulation to resting levels which helps prevent fatigue

Question 13

Safe lifting

Answer 13

Poor lifting can cause many injuries over time. As more lifts are being down by women in modern dance. ensuring adequate strength and stability is very important.

Question 14

Safe lifting points to minimise risk

Answer 14

• Correct alignment of the spine
• Hold the load as close to the body as possible
• Apply the force as close to the centre of gravity of the lifted body as possible and lift as close to vertical as possible
• Use the knees to lift and extend through the knees not the back
• Watch your foot position. Dont let the feet roll and keep toes in line with the knees
• Warm up the body well especially the back and leg muscles
• Ensure there is enough strength in legs (hip and knee extensors), abdomen, back and arm muscle (flexors and abductors of the shoulder, upwards rotators of the scapula)

Question 15

Other factors

Answer 15

Dance floors, environment, clothing, nutrition

Question 16

Dance floors

Answer 16

The dance surface needs to be resilient and have good friction. The class may need to be modified if the surface is less than ideal.

Question 17

Dance floor examples

Answer 17

• For hard floors such as concrete, the number and size of jumps should be decreased and shock absorbing shoes should be worn.
• For slippery floors, modify fast direction changes and the number of turns, slow the tempo and use shoes with grips or rosin

Question 18

Environment

Answer 18

The temperature needs to be approx. 21 degrees for maximal performance

Question 19

Clothing

Answer 19

The body needs to breathe, therefore, cotton or wool clothing is best. Plastic covering should be discouraged especially if being used to lose weight. The only weight loss will be fluid. In winter or cold environments, wear layers of clothing to allow a progressive strip.

Question 20

Nutrition

Answer 20

Poor nutrition interferes with performance stamina and strength, concentration and healing.