DANCE-RELATED

INJURIES
• Injury – is tissue or organ damage due to
mechanical trauma.
The musculoskeletal structures commonly injured
in a dancer are:
1. muscles
2. tendons
3. ligaments
4. bones and
5. joints
The following factors are common
among dancers who have injury:
1. Poor body alignment and
technique
2. Excessive training duration and
intensity
3. Hard dance floor
4. Poor shoe design
5. Muscle imbalance
Categories of strains and sprains according to severity:
-Grade 1 – is mild that involves minor tearing of a
ligament of muscle.
- Grade II – classification involves the partial tearing of
the ligament or muscle.
Grade III - refers to severe injury that involves the
complete tearing of the ligament or muscle.
 Two types of musculoskeletal
injuries:
1. Acute injuries – occur when the
mechanical force that is absorbed by
the musculoskeletal structure is more
than what it is accustomed to
2. Chronic injuries – occur due to
repetitive trauma and the body is not
given enough time to recover.
 Common Acute Dance – related Injuries
Type of Injury Cause Symptom Prevention

1. Ankle Twists the ankle Pain at the side Exercise that strengthen
Sprain after a jump of the ankle the ankle and improve
balance
2. Dancer’s Twists the foot Pain at the outer Exercise that strengthen
Fracture when turning part of the foot the foot and improve
balance
3. Back Strain Sudden Pain and stiffness Proper posture and
movement of the in the lower back technique
trunk
4. ACL Tear Twists the knee Pain and Exercise that strengthen
(ANTERIOR after a jump weakness in the the knee and improve
CRUCIATE knee balance
LIGAMENT )
5. Forearm Falls on an Pain and Fall on the side or
Fracture outstretched arm deformity near buttocks
the twist
Common Chronic Dance – related Injuries
Type of Injury Cause Symptom Prevention
1. Stress Fracture Prolonged Pain at the front Adequate rest
repetitive loading of the leg
2. Achilles Excessive training Pain near the Adequate rest
Tendinosis heel in the
morning
3.Patellafemoral Muscle Pain at the side Strengthening
Pain Syndrome imbalance of the knee and flexibility
exercises
4. Plantar Fasciitis Poor foot Pain at the sole Proper technique
mechanics and when they take a and footwear
hard dance floor step after
sleeping
5. Hip and knee Prolonged Pain the worsens Adequate rest
Osteoarthritis repetitive loading over time
Some Strategies that could reduce
injury risk:
1. Programmed exercise and training
2. Adequate recovery
3. Appropriate environment
4. Proper footwear
5. Proper warm-up and technique
6. Cross training
7. Early recognition
 MANAGEMENT OF
ACUTE AND OVERUSE
INJURIES
 PRICE Principle
Protect – means to restrict
movement by using immobilization.
Rest – means the limb should be
used for some time to allow
recovery.
Ice - is the application of cold
material to reduce swelling and
alleviate pain.
Compress – is the application of an
elastic bandage or similar material
over the injured area to minimize
blood flow and control swelling.
Elevate – is a technique that helps
reduce swelling by bringing the
injured limb than the level of the
heart.
Immobilization – is the first aid
procedure for fractures and
dislocation.
- restricts movement of the injured
limb and prevents the injury from
getting aggravated while
transporting the injured person to
the nearest medical facility.
 3 Different types of immobilization
technique
1. Rigid splint – is made of hard materials
such as wood, metal, hard plastic, plaster
of paris, and similar materials.
2. Soft splints – are newspaper, pillow,
cloth, and similar materials.
3. Anatomical immobilization
techniques- utilized uninjured body part
as the splint.
What are the sources of stress for
dance athlete?
1. Body image
2. Technique
3. Performance
4. Injury
 Some Tips to minimize stress:
1. Accept that you are unique
2. Invest on training and enhancing
your technique
3. Prepare your mind and body for a
performance
4. Perform breathing exercises
5. Experience the joy when you
dance.
 Dietary Tips for Dancers:
1. Total calorie intake should range from 2,000
kcal to 2500 kcal.
2. Eat frequent small meals throughout the day
3. Drink 250 mL of water every 15-30 minutes
during long training
4. Eat complex carbohydrates one to two
hours before training
5. Electrolyte drinks such as sports drinks are
recommended during long trainings hours.
 Perfectionism is setting high
personal expectations and being
overly critical about one’s
performance. Perfectionists fear
failure to the point that they
forget about enjoying the
moment that they on stage.