Dance Injury PreventionDance Injury Prevention

By Patricia Boakye, Jeannine Dion and By Patricia Boakye, Jeannine Dion and Jessica WhittemoreJessica Whittemore

With special thanks to PSU Dance Corps, With special thanks to PSU Dance Corps, and Artistic Director Drew Roublickand Artistic Director Drew Roublick

About PSU Dance CorpsAbout PSU Dance Corps

A new dance group on PSU CampusA new dance group on PSU Campus ~30 girls ranging in age from 18-23~30 girls ranging in age from 18-23 Varying levels of technical trainingVarying levels of technical training ~10 hours/week rehearsal time, ~10 hours/week rehearsal time,

about how much time per week you about how much time per week you would study for a 3 credit classwould study for a 3 credit class

OverviewOverview

Dance Corps has dancers at all Dance Corps has dancers at all technical levelstechnical levels

The risk of injury is greatest for The risk of injury is greatest for dancers without technical trainingdancers without technical training

The goal of this program is to provide The goal of this program is to provide an effective educational strategy to an effective educational strategy to prevent dance related injury.prevent dance related injury.

GoalsGoals

By the end of this presentation:By the end of this presentation: Clients will demonstrate proper Clients will demonstrate proper

stretching techniquestretching technique Clients will explain the importance of Clients will explain the importance of

adequate nutritionadequate nutrition Clients will demonstrate knowledge Clients will demonstrate knowledge

of how equipment, environment, and of how equipment, environment, and awareness contribute to injury awareness contribute to injury prevention.prevention.

Anatomy of the foot and ankleAnatomy of the foot and ankle

The foot consists of twenty-six bones, The foot consists of twenty-six bones, twenty-nine joints, thirty-one twenty-nine joints, thirty-one muscles, and many ligaments, muscles, and many ligaments, tendons, nerves, arteries and veins. tendons, nerves, arteries and veins. The bones of the foot are divided into The bones of the foot are divided into three groups; seven tarsal bones, three groups; seven tarsal bones, five metatarsal bones and fourteen five metatarsal bones and fourteen phalange bones. phalange bones.

The FootThe Foot

The AnkleThe Ankle

Another important joint for dancers is the Ankle Another important joint for dancers is the Ankle joint. joint.

The ankle joint is held together by ligaments.The ankle joint is held together by ligaments. The lateral ligament is the one that you damage The lateral ligament is the one that you damage

when you sprain your ankle and if it becomes when you sprain your ankle and if it becomes completely torn, the ankle becomes very completely torn, the ankle becomes very unstable. unstable.

The only movement that can occur in the ankle The only movement that can occur in the ankle joint is pointing and flexing of the foot joint is pointing and flexing of the foot

Common injuriesCommon injuries

Foot/AnkleFoot/Ankle MuscularMuscular KneeKnee HipHip Different disciplines pose different Different disciplines pose different

risksrisks In a study of 61 sports done by Dr. In a study of 61 sports done by Dr.

Jim Nichols, Ballet proved most Jim Nichols, Ballet proved most demanding.demanding.

Common InjuriesCommon Injuries

Dancers who continually dance on a hard floor Dancers who continually dance on a hard floor will sometimes develop pain above the calcaneus will sometimes develop pain above the calcaneus in the area of the Achilles tendon; this condition, in the area of the Achilles tendon; this condition, commonly referred to a dancer’s heel.commonly referred to a dancer’s heel.

Most injuries occurs during jumps. The most Most injuries occurs during jumps. The most common injuries are to the 5common injuries are to the 5thth metatarsal, the metatarsal, the bone on the outside of the foot.bone on the outside of the foot.

Metatarsalgia is commonly caused by instability Metatarsalgia is commonly caused by instability in the joints of the smaller toes.in the joints of the smaller toes.

PreventionPrevention

Proper stretchingProper stretching Strengthening the muscles that control toe Strengthening the muscles that control toe

flexion can be helpful.flexion can be helpful. Stretching of the tissues in the back of the Stretching of the tissues in the back of the

heel (calf and Achilles) is also important to heel (calf and Achilles) is also important to reduce the stress placed on those reduce the stress placed on those structures.structures.

Proper equipmentProper equipment Attention to techniqueAttention to technique Attention to selfAttention to self

More PreventionMore Prevention

Attention to surroundingsAttention to surroundings Cross trainingCross training Adequate nutrition and hydrationAdequate nutrition and hydration Women should take in 1200 mg of Ca/day to Women should take in 1200 mg of Ca/day to

reduce the risk of fracturereduce the risk of fracture Adequate intake of calories is vital to peak Adequate intake of calories is vital to peak

performance and healingperformance and healing

InterventionsInterventions

Correct techniquesCorrect techniques Increase rest timeIncrease rest time Activity modificationActivity modification Portable dance floorsPortable dance floors

ResultsResults

Clients participated in a survey after the Clients participated in a survey after the presentation and of the 8 girls who were presentation and of the 8 girls who were able to attend, 6 had at least 6 years of able to attend, 6 had at least 6 years of training.training.

Clients expressed interest in nutrition and Clients expressed interest in nutrition and an additional discussion was held.an additional discussion was held.

Clients were able to demonstrate proper Clients were able to demonstrate proper stretching technique, and able to modify stretching technique, and able to modify movements to their comfort level.movements to their comfort level.

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