Dance Safety

The Basics…

Our Bodies

Our Bodies

Bones, which give us a frame, and protection of certain organs

Muscles , allow us to move, and determine how and with what force we can move

The stronger the bones and muscles, the stronger you are as a dancer

4 things we must do to prevent injury

1. Warm up and Cool down each session2. Take drink breaks and rest breaks3. Lead a healthy lifestyle4. Learn strategies to dance SAFELY

AlignmentThe body is best aligned when it has a wide base of support (Feet apart).

Abdominals are contracted, which forces the spine to elongate. Shoulders are pushed back. Eyes facing forward to heighten the neck.

Of course so much of dancing isn’t done in this position, therefor we must align the core of the body as best we can, within other movements

Strength

Students need to develop a balance of strength and flexibility in order to dance safely. Strength is the capacity to exert force against a resistance. Non-locomotor movement (e.g. bending, balancing and stretching) and locomotor movement (e.g. skipping, crawling, running and leaping) require force to execute the action and strength to control the movement. Strength activities can be incorporated as a part of classwork involving floor exercises, standing exercises and while travelling.

Weight Transfer

As dancers, we often shift our weight left, right, up down etc.

We must allow the limb that is shifting to absorb the force of the movement.

Balance

Balance is improved the closer you are to the ground, luckily for those short people.

Balance is also improved, the wider your base of support is.

In terms of balancing safely we will make sure we are prepared to FALL and develop balance by partner activities.

Flexibility

Flexibility can be improved by further static and dynamic stretching.

In order to use flexibility in a safe manner, we will never go past the PAINful point.

Jumping and Falling

Safe jumping and falling practice requires the use of something to absorb the force. We will learn how to arrest momentum with the bending of our limbs.

Outcome 4

• The Pelvis• The Knee• The Ankle

Pelvis

Pelvis

There are two main functions for the pelvis in dance:

1. Hip Alignment2. Connection to the Hip joint

Hip Alignment

The hips are aligned when the top of them runs parallel to the ground.

Hip Alignment

They can also lack alignment from a side view. Lumbar lordosis- Hips pushing forward, Gluteals

stick out and chest moves forwardThoracic Kyphosis- Hips are pushed backwards.

Chest rolls inwards and stomach is not engaged

Connection to the Hip Joint

The hip joint is a ball in socket joint and is freely moveable.

It’s movement depends on a dancers flexibility and body differences.

It needs to be thoroughly stretched and well managed in order to maintain safe dance.

Knee

Knee Joint

• The knee joint is connected by many ligaments and tendons.

• It is a synovial joint and therefore is able to do a range of movements

Knee Alligment

Normal knee alignment- Upper leg comes inward at an angle. Lower leg is straight underneath the knee joint.

MalalignmentBowleggedness- Knee joint moves outward

Knock Knees- Knees move inward

Foot and Ankle

Foot and ankle

In standing position, the foot is aligned when it is facing forward.

Whilst in movement (e.g. a kick) a pointed toe is the source of alignment.

A strong locked ankle forces the leg to remain aligned.

Weak ankles may play a part in malalignment

Common Injuries

-Shin Splints-Ankle Sprain-Stress Fractures/Muscle Strains-Lower back disorders

Shin Splints

• Shin Splints is a chronic overuse injury. PREVENTION-Warm Up-Stretch-Strengthen lower leg musclesTREATMENT-Rest-Ice

Ankle Sprain

- Ankle sprains occur when one part of your foot is stationary and the other part moves in the opposite direction

PREVENTION-Warm Up-Stretch-Preventative taping/braceTREATMENTRICER- Rest, Ice, Compression, Elevation, Referral

Stress Fractures

• Overuse or Repeated trauma to a bonePREVENTION-Don’t overdo exercise (frequency, intensity)- Eat well- Wear appropriate footwearTREATMENT-Rest-Low Impact Exercise e.g. swimming

Muscle Strain

• Damage to a muscle or tendonPREVENTION-Warm Up-Strengthen musclesTREATMENT-RICER-Seek medical advice