Injury Prevention for Young Dancers During Nutcracker Season

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The 2010 holiday season is upon us, and it wouldn’t be the holidays without The Nutcracker.  Most of us can recall the story of Clara and her toy Nutcracker who turns into a Prince and takes her away to visit the Sugar-Plum Fairy in the Land of Sweets.  However, we don’t all think about the physical demands placed upon the young dancers performing through months of rehearsals and sometimes two performances a day. 
 
It’s important that young dancers who add rehearsals and performances to their already busy dance class schedules take measures for injury prevention.  Dancers are highly susceptible to overuse injuries because of the repetitive stresses they place on their bodies.  Here are some simple ways that dancers can prevent common injuries:
  • Make sure to actively warm up muscles prior to rehearsals and performances.  Light cardiovascular activity is a good way to do this.
  • Follow an active warm up with dynamic stretching.
  • Engage regularly in core stabilization exercises to decrease stress on the spine and provide a solid foundation for whole body movements.
  • Try to address any specific weaknesses or flexibility issues.
  • Incorporate balance exercises into your workouts.
  • Wear properly fitting footwear.
  • Avoid dancing on hard surfaces that do not give, such as concrete.
  • Eat a healthy, well-balanced diet.
  • Get sufficient rest and try not to push yourself when you feel that your body is fatigued as injuries commonly occur during periods of muscular fatigue.
It can be helpful for dancers to consult with a healthcare professional, 
such as a physical therapist, to identify specific areas of weakness, impaired flexibility or balance that can be addressed to help prevent injury. The person should be knowledgeable about the unique requirements of a dancer’s body and be familiar with dance vocabulary.  
 
Michele Strauss, PT
Doctor of Physical Therapy
Orthopaedic Clinical Specialist by the American Board of Physical Therapy Specialties
Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association
Breakthru Fitness & Physical Therapy
200 Tuckerton Road, Suite 17
Medford, NJ 08055
(856) 396-2250