5 Ways To Prevent Dancer's Fracture

1. Preventing Fractures

Dancing is a fun, expressive way to stay in shape. Dancing can also put a lot of stress and pressure on your feet and legs. Certain toe, foot and ankle injuries are common among professional and amateur dancers who dance regularly. Fractures, sprains, strains and broken toes are among some of the common injuries that dancers have to deal with. To keep yourself dancing happily, it's important to know how to prevent injuries like the commonly known dancer's fracture.

2. Dancing Dangers

One of the most common dancing injuries is an avulsion fracture, commonly known as dancer's fracture. A dancer's fracture occurs when a small bone located on the outside of the foot, the fifth metatarsal, breaks. Pieces of this bone can actually break off from the foot when the connecting ligament pulls away from the foot. A trauma like a partner stepping on one's foot or something falling onto it can cause dancer's fracture, but it can also occur simply from stress and overwork.

3. Wrap It Up

Foot wraps support the bones and muscles in your feet as you dance, preventing strain and overextension that could cause a fracture or sprained ligament. Buy a lightweight foot wrap that you can wear comfortably with your dance shoes. Choose a self-adhering wrap; the metal clips on other wraps could cut or irritate your foot when you dance. Wrap the foot from the base of your does down to the base of your ankle. This protects all the small bones in your foot in between that are so easy to break.

4. Shoes for Safety

The dance shoes you wear can make a big difference in the health and safety of your feet. Make sure to invest in quality, well-made dance shoes no matter what style of dancing you're doing. Dance shoes should support your feet and let them breathe. Properly fitting dance shoes should hold your foot snugly without slipping or cutting into your skin. During practices and rehearsals, wear dance shoes that are enclosed around the sides of your feet to protect the area prone to dancer's fracture.

5. Work Together

You can work with your dance partner to keep your feet safe from dancer's fracture. Stepping on a partner's foot is one of the most common causes of dancer's fracture, so take measures to avoid doing so. If you're working on a new or complicated move, start slow and count the steps until you both feel comfortable trying it at tempo. Be responsible for your part of the dance floor, and maintain space so you're not stepping into your partner's dance area or on their feet.