Preventing Dance Injuries
Did you recently see the Nutcracker and receive inspiration to take up dancing? Dancing can be a freeing, beautiful way to express yourself. Just like any other activity mostly focused on the feet, however, it can lead to foot and ankle injuries. We here at Precision Foot and Ankle Centers see and treat all kinds of sports-related injuries. That’s why we compiled this list of common injuries and how to avoid them if you’re taking up dance.
What kinds of injuries do dancers incur?
Dancers – from first timers to the most professional level – can injure their feet or ankles during training, competition, or performances. Dance injuries range from very mild to life-long and career-ending.
Many of the most common injuries we see occur because of poor foot or ankle muscle strength. The muscles that assist in controlling the position and motion of a dancer’s arch are important in common positions, from first position to more advanced positions “en pointe,” when they are literally on their toes! If these muscles are not properly developed and trained, other muscles in the feet will become tired and strained as they attempt to stabilize the foot. This extra strain can eventually lead to injury or chronic pain.
Common injuries due to improper muscle use include bunions, shin splints, compartment syndrome, or stress fractures. It can also lead to toes being pulled backwards and becoming claw-like. This is a common cause of blisters and calluses on the toes of ballet dancers. Bunions are also extremely common from constantly turning the feet outward. Luckily, with proper training, these issues can be prevented before they occur.
How can I prevent dance injuries?
Stretching and strengthening exercises: Injuries can heal quickly or be avoided altogether with proper stretches and exercises. A proper dance instructor will be always have their students stretch before class. There are also helpful videos and books on proper stretching and training. You can do strengthening exercises using pilates, physical therapy tools, stretch bands, and towels. If you have questions on the safety of a dance or a stretch on your foot health, consult with our podiatrists.
Orthotics: Orthotic devices can help stabilize your arch and mitigate issues due to muscle strength. Unfortunately, ballet slippers do not allow for orthotics like other types of dance or other sports. Podiatrists can help with various taping techniques or other stabilizing wraps to allow the ballet dancer’s foot to rest. Custom orthotics are also recommended to be worn in ballet dancer’s everyday shoes.
Partner with a foot doctor
Whether you’re a career dancer, or someone who was recently inspired to pick it up for the first time, it’s important to team up with an expert podiatrist to help prevent and treat injuries that may come up. Dance is a beautiful artform but is tough on your feet! Our experienced foot doctors have years of experience helping talented dancers fulfill their dreams in LA, and understand the importance of maintaining healthy feet! Reach out to schedule an appointment at any of our locations in Los Angeles, Torrance, or San Pedro!