 “My heel and lower calf hurt, particularly while jumping or running”  Achilles Tendonitis:  Tendonitis can occur in any of the tendons around the ankle.  Most commonly occurs in the body’s longest tendon called the Achilles Tendon.  This tendon connects the calf muscle to the heel bone.  Due to its heavy workload in the dancing population, it is prone to inflammation (tendonitis).  It is the most frequently ruptured tendon in dancers

 Contributing factors for Achilles Tendonitis  Overtraining or heavy training of a dancer in a short period of time.  Returning to dance after a long period of rest  A lack of flexibility in the calf muscle  Dancing on a hard surface or a non-sprung floor.

 “I rolled my ankle during class and heard a ‘pop’ sound.”  Ankle sprain:are the most common type of ankle injury for dancers.  Ankle sprain occurs when the outside of the foot is rolled outwards.  Causes:  Sprains usually occur upon landing a jump improperly or landing on an object.  Working close to the limits of strength  A slight loss of balance  A lapse of concentration

“ My Kneecap feels like it will come out of its joint” Dislocation of the Knee:is a displaced Kneecap (patella). The kneecap slips out of its groove on the thigh bone (femur)  Causes:  Injuries generally occur during athletic activities and are common in running, jumping, or during sudden changes in directions.  A sharp blow to the knee can dislocate the kneecap  Dislocating the knee will result in immediate swelling.

 “My hip snaps when I do a grand battement” Snapping Hip:  Causes: Painless and harmless, a snapping hip can occur as a muscle or tendon passes over a bony structure.  The hip joint is a very stable joint.  It is comprised of a ball and socket mechanism and several strong muscles to support the hip and provide movement.  Rotation, lifting, and circular movement

“I pulled something in my back.” Lower Back Strain:  Lower back strains occur when the muscles are abnormally stretched or torn.  Causes:  Lifting a heavy object  Improper technique  Working on the same lift over and over

 “My shoulder popped out of joint” The shoulder is comprised of three bones: 1. Shoulder blade (Scapula) 2. Collar bone (Clavicle) 3. Upper arm bone (Humerus) The shoulder joint is a ball-and-socket joint  Shoulder Dislocation: is an injury that occurs when the top of the arm bone (humerus) becomes disconnected from the shoulder blade (scapula)  Causes:  Falling  Can occur when the arm is forcibly moved in to an awkward position

 With any injury that involves inflammation, apply the R.I.C.E. treatment: Rest Ice (apply ice or cold pack to injury for minutes each hour to reduce swelling) Compression (wrap bandage around injury) Elevation (elevate above the heart to prevent blood from increasing swelling)

1. Proper training and teaching are essential to allow dancers of all ages to develop their skills with out injury. 2. Take lots of rest to all the body to heal itself from daily wear and tear. 3. Maintain energy levels by eating and drinking. 4. Conditioning and strengthening of the core region and leg muscles. 5. Try to avoid dancing on hard or uneven surfaces. 6. Take care of your dance shoes. 7. Dancers should adopt new training schedules slowly. 8. Where supportive footwear like Sneakers instead of flip flops.