Injuries and the Adult Dancer
As adult dancers either starting ballet or those with experience the potential for injury is constantly present. Let’s explore some of the common injuries and strategies to handle them.
What causes injuries?
The excessive rotation or “forced” turn out of dancers will in the end cause strain on tendons and ligaments.
Definitions
Ligaments adhere bone to bone and are often found in joint regions
Tendons attach muscle to bone
Muscles are overworked or fatigued tendinitis will be the first to arrive into an area, for instance kneecap aka, patellar tendinitis. Or often on the back of the heel known as Achilles tendonitis. These are just two of many area’s the body will undergo stress while practicing classical ballet. Let’s discuss below!
How can we as dancers know if we have tendinitis?
Common sensations when you have a soft tissue tendinitis will be; burning, stabbing, searing pain, movement hurts but you can do it or be swollen. These are just a few sensations you may have with tendinitis.
If there is tendinitis, can I get “ligamentitis?”
Not specifically, due to the fact that ligaments adhere bone and joints together. Often there will be a cracky joint or boney region. For instance if the ankle joint is not lining up correctly, this can lead to chronic irritation of ligaments in the ankle joint. At which point making an appointment with an osteopath or sports medicine practitioner would be a good place to start.
What does it feel like to have tendinitis?
As mentioned above burning, stabbing, searing pain, range of motion discomfort, swelling in the region will be a common sign. One distinguishing factor with tendinitis is range of motion. Most oftentimes the joint can be flexed or extended in use. It will appear stiff or hard to move, oftentimes the movement will become easier with use and pain decrease.
How can we self treat tendinitis?
That common acronym of R.I.C.E is a good place to start. Rest, Ice, Compression, Elevation. The obvious “rest” aspect when movement is completely limited. Ice can be applied directly for 15 minutes. Compression bandages can be generally useful, often dancers or athletes will become dependent on them. Elevations are helpful to blood flow in and out of the swollen region affected.
A hot bath with Epsom salt along having this bag of goodie in your medicine cabinet goes a long way. Other suggestions include:
Tiger Balm: Clear Tiger Balm on ankles, knees or sore muscles can help stiff joints and sore muscles. A little on the temple can relieve headaches. Extra strength Tiger Balm will stain material!
Arnicare: This is a wonderful natural anti-inflammation ointment or gel. There a number of name brands out there of Arnicare look for it in your local natural grocery store. There are also tablets sold separately, see bromelain below. Application can be frequent upon regions of pain or stiffness.
CBD: New information is out on the use of CBD’s. Speak directly to a cannabis dispensary for better recommendation and adhere to local regulations. Many professionals recommend “CBD Clinic” brand found online they have a variety of strengths and applications.
Vitamin E: 2000mg anti-inflammatory
Vitamin D: Immune support
Vitamin C: Soft tissue support
Who can we go see if we want to seek treatment for tendonitis?
Most acupuncturists, chiropractors, physical therapists can easily diagnose and treat tendinitis. Massage therapist can go a long way to easing the discomfort of tendinitis.
Take care of yourself!
Recognizing a potential injury is a must in a dancer's life. Listening to your body, the good, the bad, and ugly all have great information to tell the nervous system.