week one, physical limitations
It is extremely common for dancers to put a lot of pressure on themselves to continue dancing through pain - whether that is in training, where they fear falling behind or not improving if they take time off, or in their professional career, where taking time off could be detrimental to them maintaining their role in the company. However, by understanding the physical limitations of the body, it is more likely for dancers to be able to take the correct precautions in order to prevent injuries and maintain a strong and healthy mental and physical state.
In order to meet the high artistic and technical demands of the industry, dancers push their bodies to the extreme, often resulting in 'burnout'. According to an article written by Brenton Surgenor and Jaime Redfern, "burnout is a state of consistent or unexplained tiredness, poor performance in spite of normal training, negative mood state and increased incident of illness or injury". By ignoring signs of this condition, such as extreme tiredness and fatigue, poor concentration and increased susceptibility to illness, the body is left at a higher risk of becoming injured, as the incorrect technique may be used in times of exhaustion. It is therefore extremely important to give the body time to recover, through rest and relaxation, in order to give the mind time to process information, such as choreography, and for the muscles to repair and heal. Sufficient rest allows dancers to understand the needs of their body and to manage their own physical and mental stress, which will ultimately improve performance levels. (Surgenor and Redfern, 2016)
Furthermore, it is important for dancers to acknowledge their physical limitations in order to understand areas of their bodies that need strengthening, rather than using the improper technique to falsely complete technical movements. A common example of this is dancers forcing their turnout, which often causes stress on the hips, knees and ankles.
An article by Jennifer Battisi categorises the causes of injury into four groups: anatomical causes, lack of technical knowledge, poor teaching, and non-application of correct technique. Additionally, it is explained that unnecessary stress is often put on the body due to a lack of knowledge and understanding, with minor faults or habits in technique resulting in serious injuries in the long term. Therefore, this shows that by being informed about the limitations of the body and the correct forms of treatment, the chance of becoming injured can be minimised.
(Battisti, 2011)
Common areas of injury include the knees, hips, ankles, lower back and hamstrings, including injuries such as stress fractures, sprains and arthritis. A well known method of treatment is the RICE method - involving rest, ice, compression and elevation, however preventing injury is of course much preferred. Methods of prevention include:
Therefore, it is very worthwhile for dancers to take these ideas into consideration, in order to perform at the highest levels, and to reach their full potential throughout their training and careers.
References:
In order to meet the high artistic and technical demands of the industry, dancers push their bodies to the extreme, often resulting in 'burnout'. According to an article written by Brenton Surgenor and Jaime Redfern, "burnout is a state of consistent or unexplained tiredness, poor performance in spite of normal training, negative mood state and increased incident of illness or injury". By ignoring signs of this condition, such as extreme tiredness and fatigue, poor concentration and increased susceptibility to illness, the body is left at a higher risk of becoming injured, as the incorrect technique may be used in times of exhaustion. It is therefore extremely important to give the body time to recover, through rest and relaxation, in order to give the mind time to process information, such as choreography, and for the muscles to repair and heal. Sufficient rest allows dancers to understand the needs of their body and to manage their own physical and mental stress, which will ultimately improve performance levels. (Surgenor and Redfern, 2016)
Furthermore, it is important for dancers to acknowledge their physical limitations in order to understand areas of their bodies that need strengthening, rather than using the improper technique to falsely complete technical movements. A common example of this is dancers forcing their turnout, which often causes stress on the hips, knees and ankles.
An article by Jennifer Battisi categorises the causes of injury into four groups: anatomical causes, lack of technical knowledge, poor teaching, and non-application of correct technique. Additionally, it is explained that unnecessary stress is often put on the body due to a lack of knowledge and understanding, with minor faults or habits in technique resulting in serious injuries in the long term. Therefore, this shows that by being informed about the limitations of the body and the correct forms of treatment, the chance of becoming injured can be minimised.
(Battisti, 2011)
Common areas of injury include the knees, hips, ankles, lower back and hamstrings, including injuries such as stress fractures, sprains and arthritis. A well known method of treatment is the RICE method - involving rest, ice, compression and elevation, however preventing injury is of course much preferred. Methods of prevention include:
- Eating well and staying hydrated
- Resting and avoid overtraining
- Building strength and endurance through cross-training
- Always warming up before training and performance
(Deu, Greene and Lasner, n.d.)
Looking closer at the importance of warming up, this process is a way to correctly prepare the body for exercise, through 'gradually increasing the heart rate and circulation', which 'will loosen the joints and increase blood flow to the muscles.' Increasing blood flow to the muscles will insure that they are being supplied will oxygen and nutrients, therefore reducing fatigue. Furthermore, by the keeping the muscles warm during exercise, smaller injuries such as hamstrings strains will be prevented as well as avoiding overuse injuries by allowing the body to prepare steadily and safely. (Nsmi.org.uk, 2009)Cooling down is just as important, as it is the preparation for your muscles for next time you exercise. This process allows for the heart rate, blood pressure and breathing to return to normal levels, giving the body time to recover after intense exercise with more gentle movements. This is extremely important, as abruptly stopping exercise can cause the heart rate to drop at a dangerous pace, which can cause dizziness and fainting. In addition, during cool down, lactic acid is removed from the muscles, which reduces chances of muscle soreness after exercise. (Corbin and Henderson, 2015)
Therefore, it is very worthwhile for dancers to take these ideas into consideration, in order to perform at the highest levels, and to reach their full potential throughout their training and careers.
References:
- Surgenor, B. and Redfern, J. (2016). How Much Is Too Much: Dancers And The Risks Of Burnout. [online] Dancing Opportunities. Available at: https://dancingopportunities.com/how-much-is-too-much-dancers-and-the-risks-of-burnout/ [Accessed 18 Jan. 2020].
- Battisti, J. (2011). Lower Back and Lower Limb Injury in Ballet Dancers: Incidence and Implications. [ebook] Brockport: The College at Brockport - State University of New York, pp.4-5. Available at: https://digitalcommons.brockport.edu/cgi/viewcontent.cgi?article=1085&context=honors [Accessed 18 Jan. 2020].
- Deu, R., Greene, A. and Lasner, A. (n.d.). Common Dance Injuries and Prevention Tips. [online] Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/common-dance-injuries-and-prevention-tips [Accessed 18 Jan. 2020].
- Nsmi.org.uk. (2009). Importance of Warming Up before Sport - Sports Injury Prevention | Sports Medicine Information. [online] Available at: https://www.nsmi.org.uk/articles/injury-prevention/warming-up.html [Accessed 18 Jan. 2020].
- Corbin, M. and Henderson, L. (2015). Warm-up and Cool-down. [online] Penn State Extension. Available at: https://extension.psu.edu/warm-up-and-cool-down [Accessed 18 Jan. 2020].
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