Most common dance injuries
5 most common dance injuries
Rotator Cuff Tendonitis and Impingement: Extensive use of the arms (overhead lifts and falls) can lead to tears in upper-arm tendons or even impingement, painful pressure felt in the shoulder when the rotator cuff and scapula rub together as arms are lifted. Prevention Tip: Be aware of the actual landmarks of the shoulder girdle
Lower-Back Strain and Muscle Spasms: Lifting, arching and improper technique can all overwork and strain the lower-back extensor-erector muscles. Dancers with lordosis (a swayed back or lower-back curve) are more prone to spasms. Prevention Tip: I like to use the image of a cummerbund, where the student has a more three-dimensional sense of their abdominal wall.
Snapping Hip Syndrome: Iliotibial (IT) band tightness, weakness along the outside of the hip and lordosis can cause this syndrome. Dancers will experience a snapping rubber-band–like sound in the frontal hip joint, as the IT band glides over the greater trochanter (upper-leg bone) during battement or développé. Prevention Tip: Strengthen the lower abs and all pelvic stabilisers
Patellofemoral Pain Syndrome: This syndrome stems from tight hamstrings and calf muscles, weak quadriceps and repetitive force from normal movement putting pressure on the patella (kneecap), causing the knee-protecting cartilage to lose its shock-absorbing ability. Dancers with high-arched or flat fleet, wide hips and knees that turn in or out are more likely to experience this pain. Prevention Tip: The knee is the victim between the ankle and the hip. Core strength, hip-abductor strength training and IT stretching are key.