1. Watch Out for Improper Landing
One of the most common dance injuries results in ligament tears to the outside structure of the ankle. Sprains occur when you turn the foot inward, which usually happens if you land awkwardly after a jump. You can identify an ankle sprain if you hear a "pop" sound upon landing on your foot, followed by swelling, tenderness and bruising. First, apply the RICE method to treating the ankle sprain: Rest, Ice, Compression and Elevation. Stay off your feet during the early phase of the sprain; use ice or cold packs hourly for 15 to 20 minutes to reduce swelling; and wrap a bandage around the ankle and keep it elevated above your heart to prevent blood pooling. Gentle movement, stretching, balance and resistance exercises help your ankle return to normal.
2. Excessive Training May Hurt the Knees
Anterior knee pain arises, along with popping or crackling sounds, because of excessive weight or stress placed on the joint. The condition commonly affects younger dancers, who may experience a growth spurt in which the bones outgrow the muscles. This inflexibility of the hips and quadriceps affects knee movement and hurts the front of the knee. After treatment with rest and ice, your doctor will prescribe an exercise/rehabilitation program, such as bike riding or participating in water aerobics classes, to improve your flexibility.
3. Overuse Wreaks Havoc On the Hips
Trochanteric bursitis causes inflammation and pain on the side of the hip near the thighbone. Dancers risk this injury if they subject themselves to repetitive movements of the hips and legs. Unequal leg length and conditions like scoliosis also leave you prone to trochanteric bursitis. First treat the hip condition with rest and ice, then ease the pain with nonsteroidal anti-inflammatory drugs (NSAIDs). Strengthening and stretching exercises may also be prescribed to rehabilitate the lower-back and hip muscles.
4. Bad Technique Causes a Bad Back
Dancing that involves lifting, sudden falls or improper positioning causes low back strain. Symptoms of this injury include torn or overstretched muscle fibers in the back. Pain in the lower back makes it difficult for dancers to perform. Low back strain requires that you simply take anti-inflammatory medicine and get rest. A physical therapist can conduct an ultrasound or massage to help you identify any pain, tightness or weakness in the back. Evaluate your landing or other positioning techniques so you don't repeat the injury.
5. Wrong Moves Cause Shoulder Dislocation
Shoulder dislocation happens when part of the upper arm bone gets popped out of socket, causing pain and instability. Bruising, numbness and swelling are also associated with this injury. Falls resulting from missteps put dancers at risk of dislocating their shoulders. Ice and anti-inflammatory medicines are common treatment options, in addition to the wearing of a sling. A physical therapist will have you practice range-of-motion and strengthening exercises for the upper back and shoulder muscles.
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