It's critical to avoid returning to dancing too soon after a sprain. "If the ligament is still overstretched, you risk aggravating the damage or ripping it altogether," Lemmon warns. The best course of action is to see your doctor before trying to continue dancing, but if you're already in class when the injury occurs, he or she may allow you to continue at first until it gets worse. Then you'll need to stop completely.
Dancing can be very strenuous on the body, especially if you do it regularly. It's important to take time out of your schedule to rest when necessary. If you feel like you can't dance any more, talk to someone about your situation before you hurt yourself even further!
An ankle sprain occurs when a dancer rolls their ankle, missteps, or lands incorrectly from a jump. It is caused by an overstretched or torn ligament. Within 24 hours of damage, pain, edema, and/or bruising around the inner or outer ankle are common. As these initial symptoms subside, so does the pain.
During exercise, the foot and ankle are subjected to stress beyond that of normal daily activity. This added pressure can cause other injuries such as sprains, strains, or fractures to occur within the body. For example, increased weight bearing on the injured leg during dancing can lead to fractures of the lower leg. Likewise, a fall on an injured ankle may result in additional injuries such as breaks or tears to other parts of the anatomy like the hip, knee, or back. Therefore, it is important that dancers obtain proper training and education on how to avoid injury and take time off from dancing if they do suffer an injury.
As with any sport or activity that involves risk, injuries will happen but only those who are careful will be able to enjoy the benefits of the activity without suffering some form of harm. If you are experiencing pain when you dance, stop immediately. Even minor injuries can turn into major problems if you continue to dance through them. See a doctor to get the care you need if you believe that you have suffered an ankle injury.
After a few days of rest, most people may begin exercising their injured ankles. Simple motion exercises and strength training are critical for good ankle healing. It is important not to force the ankle joint into movement if it is still sore or weak.
If you have not already done so, see your doctor to be sure that you are allowed to exercise again. If the injury is not serious, there is no reason why you could not return to active duty soon.
Hip injuries are among the most common dance injuries (snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis, and sacroiliac joint dysfunction). Achilles tendonitis, trigger toe, and ankle impingement are all examples of foot and ankle injuries. Patellofemoral pain syndrome is caused by knee injury. Back problems result from overuse, particularly in dancers who train with rigid techniques that don't allow for natural movement of the spine.
Dancers tend to suffer from multiple injuries because of the intensity of training and the lack of fitness needed to perform at a high level. In addition, many dancers do not give their bodies enough time to recover between classes or performances. This can lead to stress fractures, which are common in dancers who use hard surfaces as practice mats.
Dancers should learn proper technique and exercise awareness so they don't injure themselves while dancing. They should also learn how to properly warm up and cool down before and after class or a performance. A good trainer can help dancers develop safe practices that will prevent them from injuring themselves during intense workouts.
Athletes, busy parents, and individuals who are active in general are frequently tempted to "shake it off" or "tough it out," but this is not a good idea if you want your wrist to recover as fast as possible. Continuing to use your damaged wrist may prolong your injury and cause further pain and suffering.
It is very important not to force yourself to play through the pain because this could lead to further injury. If you do experience pain when you put pressure on your wrist then stop playing right away so that you do not cause yourself more harm.
An athlete who suffers from a sprain will often be told by doctors to rest his/her hand for a few days until the pain disappears. During this time of rest, the wrist should be kept in its extended position (straight) to allow it to heal properly. When feeling better, the athlete should start using their hand again but at first, they should avoid any activity that might cause them pain. For example, someone who has suffered a sprain while playing soccer would not be able to return to practice or a game right away since any movement could cause further damage.
After one's wrist has healed, it is important to be careful not to re-injure it. If you have had surgery on your hand, you should ask your doctor about how soon you can begin exercising again.