Aerobic dance is an increasingly popular exercise program that combines aerobic exercise movements with popular dance moves from styles ranging from ballet to hip-hop. A large portion of aerobic dance's appeal is the fact that you can have fun while burning calories and getting healthy at the same time. However, just like regular dance, aerobic dance can potentially cause injuries to your body if you are not careful.
Lower Extremities
The lower extremities often take the brunt of most force experienced while dancing, making them a prime location for injury, especially in the feet, ankles knees and thighs. Some of the most common injuries include dancer's fractures, which occur when the dancer lands from a jump with her foot inverted or turned in. Other common lower extremity injuries include ligament sprains and muscle strains from overuse. Injuries sites can vary depending on the type of dance the aerobic dance is inspired by, such as ballet, country, salsa or hip-hop.
Core Injuries
Core injuries can also be common in aerobic dancing and focus on spinal and lower back injuries. Common problems include lower lumbar muscle sprains or strains from sudden movement or repetitive strains. In more rare cases, stress fractures can even occur in the lumbar region of the spine from over-stretching or overextending the spine, suggests the Harkness Center for Dance Injuries. Herniated lumbar discs can also occur if the aerobic dance session includes twisting or torsional movement.
Upper Extremities
The shoulders, wrists, elbows and hands may also be subject to injuries during an aerobic dance session or class. For example, repetitive dance movements may cause inflammation in the joints of the elbows, shoulders and wrists leading to pain and inflammation such as lateral epicondylitis, more commonly referred to as tennis elbow. Sprains, strains and even dislocations may also occur depending on the moves being performed during the dance session. These injuries especially can occur during falls.
Injury Prevention
When taking an aerobic dancing class or taking part in a dance video from home, it's important to keep safety and injury prevention in mind. The Stop Sports Injuries Organization recommends a few tips for preventing injuries. For example, wear proper fitting clothing that is not so tight as to restrict movement, but not so loose that you may trip. It is also important to listen to your body. If any movement causes pain or if you feel lightheaded or dizzy, you should reduce your intensity or stop completely. Always talk to your doctor before starting any exercise program such as aerobic dance.
Member Comments