PHYSICAL EDUCATION AND HEALTH

World of Dance
Dance-related Injuries
•To enumerate and be able to explain the different
factors that increase the risk of injury among dancers
•To understand the common acute and chronic dance-
related injuries
• To find out some strategies in preventing dance-related
injuries
•To learn how to manage dance-related injuries

Learning Objectives
•To understand the relationship between
stress and the risk of injury
•To enumerate the different sources of
stress of dance athletes
•To recognize tips to minimize stress
•To learn the different physical fitness that
dance athletes should engage into
 Factors That Increase the Risk of Injury
among Dancers
• Poor body alignment and
technique

The anatomical alignment

and technique of the
dancer are some of the
intrinsic factors that are
commonly associated with
injury.
• Excessive training duration and intensity
Excessive training and limited recovery impairs the
ability to heal and repair damaged tissues. Intense
technique training will most likely lead to microscopic
injury to the musculoskeletal structures due to
repetitive loading. Without proper rest and sufficient
nutrition, the body is not able to rebuild the tissues
and this predisposes the dancer to a severe injury. An
abrupt increase in training intensity will also lead to
this scenario.
• Hard dance floor
An optimal dance floor should be able to absorb the
impact that is generated by the performer. A hard floor
does not help in dissipating the impact and returns the
force to the dancer.
• Poor shoe design
Footwear is able to correct foot mechanics and reduce
the impact on the foot. A shoe that does not fit properly
or has insufficient shock absorption will significantly
contribute to injury risk. Furthermore, some materials
used on the soles do not offer sufficient traction on the
floor and this could lead to slips and falls.
• Muscle imbalance
Muscle imbalance is an uncoordinated muscle action
because of uneven strength between muscle groups.
This is attributed to various factors such as anatomy,
technique, and past injury. For example, the thigh
muscles pull up the patella or kneecap every time they
contract. In many individuals, the muscles on the
outer thigh are much stronger than the muscles on the
inner thigh. This causes the patella to move slightly
outwards instead of going up straight. Over time, the
repetitive abnormal motion of the patella irritates the
knee joint, which leads to pain and inflammation.
Common Acute Dance-related Injuries
Common Chronic Dance-related Injuries
 Some Strategies to Prevent Dance-
related Injuries
1. Programmed exercise and training
Issues such as dancers are not as physically fit as
other types of athletes, poor cardiovascular endurance,
and the bulk of the training session being devoted to
technique training and learning choreography increase the
risk of dance-related injuries, particularly when fatigue sets
in.
Since refining the dance technique and learning
choreography alone does not trigger cardiovascular
changes in the same manner as endurance training,
therefore, it is important that aerobic exercise and
resistance exercises should be included in the overall
training program.
2. Adequate recovery
Proper recovery is an
important phase of training
because it is the period when
the body repairs and rebuilds
itself without which the body will
be weak and will fatigue easily,
which predisposes the dancer to
injury.
There are two key factors to
effective recovery: nutrition and
rest. Proper eating habits and
adequate sleep aid in
replenishing nutrients and
repairing the tissues.
3. Appropriate environment
A suspended floor is a floor designed to absorb the
impact when dancing or jumping. It is able to
accommodate the force because it has dense foam
block between the wood and the concrete. This
reduces the force absorbed by the musculoskeletal
structures and minimizes the risk of injury. The floor
should be properly maintained and not slippery.
Also, dancers prefer a training facility or
performance center that is a bit warm because it helps
them in their warm-up and prepare them
psychologically.
4. Proper footwear
Shoes protect the lower extremities from injury by
reducing the impact when dancing. They have the
ability to correct overpronation of the foot, which has
been linked to plantar fasciitis and fat pad contusions.
A properly fitted shoe prevents excessive foot
movement and reduces the risk of twisting the foot. An
orthotic shoe insert can also prevent excessive foot
movement and correct overpronation.
5. Proper warm-up and technique
Dance movements require a great degree of
flexibility. Proper warm-up helps improve flexibility
before dance training or performance. It is important
for beginners to learn the proper technique to
minimize the risk of straining the muscles.
Surveys among dancers show that technique
training from teachers who were aware of anatomical
limitations was helpful in reducing the risk of injury.
6. Cross-training
Many dancers feel stressed because they are
pressured to be perfect. The inability to manage stress
leads to fatigue and burnout which is associated with
injury.
Cross-training is a type of physical training that is
different from what is usually performed. It helps
maintain physical fitness but minimizes the mental
stress that is associated with dancing.
7. Early recognition
Pain is a good indicator that there is damage to
the tissue. However, dancers and athletes tend to
have a high tolerance for pain. Moreover, they
associate pain with improvement and part of training.
It is only when pain becomes intolerable that they
would consider consulting a physician. At this point,
the condition has worsened and the only remedy is
complete rest and medication.
The aforementioned situation can be avoided if the
dancer recognizes the pain early and seeks medical
advice.
First Aid for Soft Tissue Injuries That
Are Not Severe
 Use the PRICE principle to help relieve pain and
control inflammation.
 PRICE is an acronym for Protect, Rest, Ice,
Compress, and Elevate.

Protect means to restrict movement by using immobilization techniques. Rest

means the limb should not be used for some time to allow recovery. Ice is the
application of cold material to reduce swelling and alleviate pain. Compress is the
application of an elastic bandage or similar material over the injured area to
minimize blood flow and control swelling. Elevate is a technique that helps reduce
swelling by bringing the injured limb higher than the level of the heart.
First Aid for Bone and Joint Injuries
 The first aid procedure for fractures and dislocations is
immobilization, which restricts movement of the injured
limb and prevents the injury from getting aggravated
while transporting the injured person to the nearest
medical facility.
 The three different types of immobilization technique
depending on the type of immobilization material are:
rigid, soft, and anatomical.
A rigid splint is made of hard materials such as wood, metal, hard plastic, plaster of
paris, and similar materials. Newspaper, pillow, cloth, and similar materials are
classified as soft splints. Anatomical immobilization techniques utilize uninjured
body part as the splint.
What Is an Emergency Action Plan?
 Emergency Action Plan is a written
In the Philippines, the
document that details the policy emergency hotline
and procedures that had been number is 911, a
agreed upon by an entity’s faculty unified service hotline
and staff which will be implemented for all the services
during emergency situations. provided by the
 It is commonly displayed in Department of the
Interior and Local
conspicuous places as a flow chart
Government (DILG)
or an algorithm of what to do in an such as police, fire
emergency. department, and
 The document also lists the medical services.
emergency hotline number of the
police, the local fire department,
and the nearest hospital.
Managing Overuse Injuries
 The most important part of managing overuse injuries is
early recognition, which would result to shorter recovery
periods and less intensive therapy sessions.
 A conservative treatment strategy is employed when an
overuse injury is recognized early.
 The physician would recommend some anti-
inflammatory medications and exercises to
strengthen the injured limb.
 The physician may also allow the dancer to train and
perform but should minimize the activities that
increase pain.
 In more severe overuse-injury
cases, more intensive regimen,
which includes ultrasound,
transcutaneous electrical nerve
stimulation, and other therapeutic
modalities, is applied.
 A significant period of rest from
training might also be
recommended by the doctor.
 Surgical interventions such as
knee joint replacement might be
recommended in cases when non-
invasive strategies do not alleviate
the pain.
Stress and the Risk of Injury
It is still unclear as to how stress can predispose an athlete to
injury. However, it is hypothesized that stress alters the
normal psychological and hormonal response of an athlete to
training or competition. Experts believe that it narrows his/her
attention span as well as decrease his/her levels of
concentration. As a result, he/she might not be able to see the
cues (e.g., timing, physical contact) that would result to injury.

In addition to the said fact, a stressed dance athlete will be

secreting more cortisol, which enhances the body’s
inflammatory response. It is possible that this prolonged
inflammatory response aggravates old injuries and prevents it
from healing properly.
Sources of Stress of Dance Athletes
• Body image
Dancers use their body to visually create lines that an
audience can appreciate from a distance. Their physique
has the ability to enhance these lines. However, they tend to
worry about whether their physique enhances or detracts
the audience from seeing those lines.
• Technique
Dance is an art form that requires years of practice to
perfect. Many dance athletes worry about whether their
technique is good enough to please choreographers and the
audience. They tend to compare themselves to other
dancers, which aggravates their feelings of incompetency.
• Performance
An upcoming audition or concert is going to increase feelings
of anxiety and nervousness among dancers. They need to
remember all the movements of the choreography,
formations, partner interactions, and other details that the
choreographer would like to emphasize. In addition, dance
competitions and auditions are set for a single showcase only.
This make-or-break situation adds to the feelings of anxiety
among dancers.
• Injury
A recent survey showed an upward trend in injuries among
dancers. While many dancers recover from an injury, some
suffer injuries that force them to retire early. The idea of
getting injured and not being able to recover or completely
stop from dancing increases the anxiety level of dancers. An
injury, whether mild or severe, is a source of stress for them.
Some Tips to Minimize Stress
• Accept that you are unique. It is not healthy to want to
have the arms or body of another dancer. Be happy with
what you possess and work on your weakness.
• Invest on training and enhancing your technique. The
best solution around feelings of insecurity is by becoming
more competent. Learning the correct technique also
lessens the risk of injury.
• Prepare your mind and body for a performance. While it
is necessary to memorize the choreography or practice the
execution of a technique, it is also necessary to prepare
your emotion and mind for the performance. Imagery and
visualization techniques would help calm your nerves and
relieve stress.
• Perform breathing exercises. Many psychologists
recommend breathing exercises because it increases
mindfulness or the awareness of one’s thoughts and
feelings. More importantly, breathing exercises activates the
parasympathetic nervous system and stimulates relaxation.
• Experience the joy when you dance. Dancers who seek
validation from other people will feel stressed. Remember
the popular quote, “Dance to express, not to impress.”
Common Types of Eating Disorders among
Athletes
• Anorexia nervosa
A condition characterized by self-starvation because of
an intense fear of gaining weight
• Bulimia nervosa
A condition characterized by overeating followed by self-
induced vomiting due to excessive feelings of guilt
• Anorexia athletica
A condition characterized by excessive exercising
because of an intense fear of gaining weight
Some Dietary Tips for Dancers
• Total calorie intake should range from 2,000 kcal to 2,500 kcal.
• Eat frequent small meals throughout the day.
• Eat breakfast that contains protein and whole grain
carbohydrates.
• Drink water at regular intervals before, during, and after training.
• Drink 250 mL of water every 15–30 minutes during long
trainings.
• Eat complex carbohydrates (e.g., baked potato) one to two hours
before training.
• Eat at least five servings of fruits and vegetables to maintain
micronutrients and electrolyte balance.
• Electrolyte drinks such as sports drinks are recommended during
long training hours.
• Avoid caffeinated drinks because they induce urination.
 General Classification of Physical
Fitness
HEALTH-RELATED PERFORMANCE-RELATED
FITNESS FITNESS
• Cardiovascular • Power
Insurance • Speed
• Muscular Strength • Coordination
• Muscular Endurance • Balance
• Flexibility • Agility
• Body Composition • Reaction Time