Preparing and Caring for Your Dancing Legs

[alan gyllenhaal]

Dancing is such a fun activity that we can forget that it is a sport.
Carried away by the music, you are unlikely to think about the
muscles, tendons and ligaments that are enabling you to dance. New and
experienced dancers alike need to be attuned to their bodies and the
mechanics of dance so that they are not sidelined with an injury. To
keep you on your toes there are a few tips and techniques that you
should work into your dance routine.
Before we look at ways to avoid injury, it is important to understand
what injuries occur and the risk factors that increase your chances of
injury. The most common sites of dance injury are the feet, ankles,
and lower back. Typical injuries include:
? Sprains and Strains - overstretched or twisted muscles? Stress
Fractures - tiny breaks in feet and ankle bones? Tendonitis - painful
inflammation of a tendon. Tendons anchor muscle to bone.? Blisters /
toenail injuries- both result from ill fitting shoes? Impact injuries
- bruises caused by falling, tripping or bumping
Here are risk factors which can increase your chances of injury:
? Hazardous equipment - shoes that are not properly fitted; carpet
that is ripped or worn; uneven hardwood floors; spilled liquids? Poor
posture - weak back and core muscles put your whole body at risk of
injury? Lack of experience /Poor technique - moves that are executed
improperly can cause injury. Take a class to learn the proper
technique and pay attention!? Poor fitness level - dancing is a great
and fun way to get in shape but if you are not in shape, weak muscles
are more prone to injury. Take it slow, as you progress your fitness
and muscle strength will improve.? Fatigue - you are more likely to
lose form or get sloppy when you're tired. ? Overtraining - overuse
injuries are common in many sports. Dancing for too long or too often
can cause shin splints, stress fractures and other injuries.? Rushing
recovery - it is important to allow an injury to completely heal;
otherwise you can aggravate or worsen the condition.
Before you begin to dance you must warm up your muscles. Ideally you
want to work through the full range of motion that will be required
for your type of dance. Do not stretch before warming up. You may make
the mistake of believing that if your muscles are ready for dancing
simply because you've been engaging them in your normal activities all
day, but this is an incorrect assumption that can lead to injury.
You should never stretch a cold muscle. Have you ever noticed how much
farther you can go into a stretch following exercise? As you warm up,
your connective tissue becomes more elastic and easier to stretch.
Blood flow to the muscles and the exchange of oxygen is also increased
as your body warms.
Your warm-up should be no less than 10-15 minutes and should elevate
your body temperature without making you fatigued. You could march in
place, pumping your arms. You can then continue to march while
alternating arms in the air. If you are taking a class, your
instructor will lead you through a proper warm up. It is optimal to
begin dancing within 15 minutes of your warm-up. You will lose the
benefits of a warm-up after about 45 minutes of rest.
Following dancing, you should also spend 10-15 minutes cooling down.
You can dance at a slower pace and with fewer strenuous movements to
cool down. The idea is to gradually return your heart rate to the
resting range. Cooling down will also help to prevent muscle spasms.
You can do flexibility stretches during the cool down. You should also
plan to stretch at other times of the day to increase your
flexibility.
The general rule of thumb in sports is to increase your training no
more than 10% per week. Progressing too quickly can lead to an
overtraining injury. This is why "weekend warriors" are often prone to
injuries. You must allow your body to adapt to a new level of
exercise.
The right equipment is essential to keep you dancing. Athletic shoes
such as sneakers may be very comfortable but they are not made for
dancing. Leather soled street shoes are good for social dancing. The
floors at private clubs and halls are often dirty or heavily waxed and
you will find that dedicated dancing shoes will not make a material
difference.
Rubber soled shoes that grip the floor will lead to injury. Women
should wear strapped shoes with a short heel; sling-backs, slip-ons,
or high narrow heels are invitations for serious ankle injury. Shoes
that are not fitted correctly will lead to blisters, bruised toenails,
and can even cause knee injuries.
If you become a frequent habitu' of dancing venues, though, you might
want to consider purchasing special shoes. These shoes are lighter
than street shoes, with soles that allow you to "feel" the floor.
Dancing or practice shoes are best as they allow freedom of movement
and are designed to support you as move across the floor, spin and
turn. You should also buy your dancing shoes a half size larger than
your street shoes to allow your toes to move.
One overlooked technique for caring for your dancing legs is the
floor! You assume that with the proper shoes, technique, and music you
can dance anywhere. Not all floors are made for dancing. As your feet
hit the floor, your body is sustaining the impact, and a good floor
will absorb some of that impact. For example, tile or concrete floors
may allow you to whirl around like a professional ballet dancer, but
there is no "give" to the floor and this could injure your feet,
ankles, and knees. A good dancing surface is free of defects, smooth
(but not waxy), even, consistent and is not inflexible. Wood surfaces
are more "giving" than concrete floors.
Be aware of your body and its limitations. Choose a style of dance
that compliments what you are able to do. Take time to properly
condition your body for dance and buy the right equipment. Proper
technique, attention to your body's needs, good shoes and a great
floor will keep you dancing for many years to come.
This article was contributed by Master Portable Floors. Master
Portable Floors is the floor of choice by professional dancers. The
floors have been rated highest quality by the American Swing Dancing
Association and the Ball Room Dancing Association. Master Portable
Floors has a unique flex action that provides a comfortable dancing
surface that reduces hip and joint injuries. To learn more about
Master Portable Floors visit www.masterportablefloors.com.
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