3 COMMON DANCE INJURIES

A tendon is a fibrous, elastic structure at the end of a skeletal muscle. Its function to allow movement in the body by connecting muscle to bone and storing elastic energy which is converted into mechanical force.

The Achilles tendon connects the calf muscle to the heel bone (caltanius). Its function is to reduce stress on the heel. When the two calf muscles (the outer gastrocnemius muscle and the underlying soleus muscle) contract, the stress on the Achilles causes the heel to rise, bringing the weight onto your toes.

Achilles tendonitis is an overuse injury that occurs when the achilles tendon (largest tendon in your body) is inflamed.

There are several reasons for the achilles to become inflamed.

1. Excessive pronation 2. Bow legs
3. Tight achilles tendon

4. Abnormally shaped heel bone

Use of improper technique increases the chance of getting achilles tendonitis. 1. Forcing turnout Causes the foot to pronate which will put more stress on the achilles. 2. Not pressing the heels into the ground after a jump, or rising to a pointe This will shorten the achilles tendon and put a dancer at risk of achilles tendonitis, or worse, a rupture of the achilles tendon.

1. Technique 2. Dance surfaces

It is important for dance studios to have shock absorbent floors. Dancing on hard, unsprung floors can cause the achilles to be sensitive.

3. Ballet shoes
If ballet shoe ribbons are excessively tight it will make the achilles sensitive.

4. Warm up
When the achilles tendons are not stretched and warmed up properly before dancing, they can become inflamed. Dancing in cold temperatures can also make your achilles tight and stiff, and they can came become inflamed.

Forms of treatment Rest Ice Strapping the tendon Pain killers/anti-inflammatory drugs

If tendonitis is improperly treated, it could turn into a much more serious injury called tendonosis. The difference between tendonitis and tendonosis is that tendonitis occurs when the tendon is inflamed, whereas tendonosis is degeneration and formation of nodules on the tendon. This will put a dancer at risk of rupturing the tendon.

Medial Tibial Stress Syndrome

The shin is the whole front part of your lower leg. It includes the Tibialis Anterior, Tibia (or the shin bone) and the Tibialis Posterior (along the border of the shin).

Shin splints occurs when the front part of the tibia becomes inflamed due to overuse.

Improper technique In first position, your weight should be evenly distributed between your big toe, little toe, and your heel. If your weight is too far back on your heel, it will cause you to grab the floor with your feet (which will put too much stress on your shin. Rolling in or forcing turnout will also cause too much stress on the shin.

1. Technique 2. Dance surfaces 3. Flexibility Dancers often have tight calf muscles which will pull at the front of the shin muscle. Weak calf muscles make the shins do too much work during repetitive jumps.

The only way to heel shin splints is to rest. It has been said that it takes the same amount of time to heel shin splints as the time a dancer has been dancing with shin splints. However there are things you can do to speed up the heeling process. Ice Pain killers Massage Strengthening exercises

Untreated shin splints can turn into a much more serious injury called stress fracture. A stress fracture is a crack that does not go completely through the bone. The only way to heal a stress fracture is to avoid physical activity for up to 8 weeks.

Meniscus tear

The knee is one of the most complex joints in the body. Its purpose is to connect the thigh bone (femur) to the shin bone (tibia).

A meniscus tear is one of the most common knee injuries. The lateral meniscus and the medial meniscus are cartilage that cushion the joint and act as shock absorbers between the two bones. When a meniscus is torn it becomes swollen and causes stiffness, pain, and locking in the knee.

Improper technique Turning out from the knee or foot, landing jumps with locked knees, or failing to properly absorb landing forces may cause a meniscus injury. Dance environments Dancing on unsprung floors or cold environments creates stress in the knee joint which can damage the meniscus. Fatigue Fatigue may result in overcompensation, leading to excess stress on certain joints, especially the knee.

Technique and dance surfaces

Avoid walking in turnout

Adequate rest Minor meniscus injuries may heal with sufficient rest. Inadequate rest of a minor meniscus injury increases the risk of developing a more serious meniscus injury.

Some dancers confuse good pain with bad pain. Good pain can be sore muscles from stretching or strengthening. It should not be severe, and will heal quickly (within a few days). Intensifying pain, persistent pain, or pain associated with joint swelling may be an indication of a serious injury.

http://www.mayoclinic.com/health/torn-meniscus/DS00932 http://www.scoi.com/knee.php http://www.webmd.com/pain-management/knee-pain/pictureof-the-knee http://www.dance-teacher.com/2010/08/10-common-danceinjuries/ http://www.dance-teacher.com/2010/08/10-common-danceinjuries/ http://www.pointemagazine.com/issues/junejuly-2009/scoopshin-splints http://www.danceadvantage.net/knee-health/ http://www.danceadvantage.net/achilles-tendon/