1. Preventing Dance Ankle Injuries One Step at a Time
Physicians and trainers who work with dancers report that ankle injury is one of the most, if not the most, common musculoskeletal injuries suffered by dancers. Part of the cause of the frequency of injury to the ankle is that, with multiple axes of movement and the constant absorption of shock, there are so many ways to hurt your ankle. This means that there isn't one simple thing you can do to prevent ankle injury but, instead, you need to be constantly aware of how you're feeling before you dance and what you're doing while you're dancing.
2. Stress Two, Three, Four, Fatigue Six Seven Eight
One of the most common injuries to the ankle occurs when dancers simply push themselves too far (or trainers push them too far). The result is a stress fracture or even an acute fracture. In the case of a stress fracture, your body is already in a state of overuse, especially if you're working on new movements or at an accelerated pace. The bones in the ankle are simply too weak to take the strain and so they form a hairline fracture called a stress fracture. A similar process happens with acute fracture, often called dancer's fracture, when you land from a jump and the shock of the impact causes a break in the ankle. The key to preventing these injuries is getting enough rest, and also, saying no to something you feel is too taxing for you at the moment.
3. Slippery or Sticky Surfaces Don't Mix
The surface you dance on has a lot to do with preventing or, on the other hand, inviting ankle injury. A sloping surface is almost a surefire way to cause an ankle injury since the already stressed dancing ankle now has to manage to stabilize on the slope. A slippery dance surface causes your muscles to tense in an attempt to keep you from slipping, thereby increasing the chances that something in the ankle will strain or snap. A sticky surface, on the other hand, causes you to work harder to achieve the necessary movement, resulting in fatigue and potential stress fractures. So, make sure the dance surface is a proper one before you dance on it.
4. Go Shoe Shopping
Shoes are one of the most critical factors in preventing ankle injury since a shoe not designed for dance will eventually lead to injury. High heels cause anterior pelvic tilt, which in turn causes you to lean forward, thereby straining the ankle. You also have to pay attention to your own feet since a strong foot with toes of even length can do with a softer shoe while weaker feet or feet with fallen arches need a stronger, harder shoe to support the foot properly. When you go out to buy dance shoes, dance with them a little and even see if you can bring along your trainer or dance instructor in order to prevent an ankle injury.
