6_Dance-related_Injuries that willaffect.pptx

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1. PHYSICAL EDUCATION AND HEALTH Volume II

2. UNIT II World of Dance

3. CHAPTER 6: Dance-related Injuries

4. To enumerate and be able to explain the different factors that increase the risk of injury among dancers To understand the common acute and chronic dance-related injuries To find out some strategies in preventing dance-related injuries To learn how to manage dance-related injuries Learning Objectives

5. To understand the relationship between stress and the risk of injury To enumerate the different sources of stress of dance athletes To recognize tips to minimize stress To learn the different physical fitness that dance athletes should engage into

6. Factors That Increase the Risk of Injury among Dancers Poor body alignment and technique The anatomical alignment and technique of the dancer are some of the intrinsic factors that are commonly associated with injury.

7. Excessive training duration and intensity Excessive training and limited recovery impairs the ability to heal and repair damaged tissues. Intense technique training will most likely lead to microscopic injury to the musculoskeletal structures due to repetitive loading. Without proper rest and sufficient nutrition, the body is not able to rebuild the tissues and this predisposes the dancer to a severe injury. An abrupt increase in training intensity will also lead to this scenario. Hard dance floor An optimal dance floor should be able to absorb the impact that is generated by the performer. A hard floor does not help in dissipating the impact and returns the force to the dancer .

8. Poor shoe design Footwear is able to correct foot mechanics and reduce the impact on the foot. A shoe that does not fit properly or has insufficient shock absorption will significantly contribute to injury risk. Furthermore, some materials used on the soles do not offer sufficient traction on the floor and this could lead to slips and falls.

9. Muscle imbalance Muscle imbalance is an uncoordinated muscle action because of uneven strength between muscle groups. This is attributed to various factors such as anatomy, technique, and past injury . For example, the thigh muscles pull up the patella or kneecap every time they contract. In many individuals, the muscles on the outer thigh are much stronger than the muscles on the inner thigh. This causes the patella to move slightly outwards instead of going up straight. Over time, the repetitive abnormal motion of the patella irritates the knee joint, which leads to pain and inflammation.

10. Common Acute Dance-related Injuries

11. Common Chronic Dance-related Injuries

12. Some Strategies to Prevent Dance-related Injuries Programmed exercise and training Issues such as dancers are not as physically fit as other types of athletes, poor cardiovascular endurance, and the bulk of the training session being devoted to technique training and learning choreography increase the risk of dance-related injuries, particularly when fatigue sets in. Since refining the dance technique and learning choreography alone does not trigger cardiovascular changes in the same manner as endurance training, therefore, it is important that aerobic exercise and resistance exercises should be included in the overall training program.

13. Adequate recovery Proper recovery is an important phase of training because it is the period when the body repairs and rebuilds itself without which the body will be weak and will fatigue easily, which predisposes the dancer to injury . There are two key factors to effective recovery: nutrition and rest . Proper eating habits and adequate sleep aid in replenishing nutrients and repairing the tissues.

14. Appropriate environment A suspended floor is a floor designed to absorb the impact when dancing or jumping . It is able to accommodate the force because it has dense foam block between the wood and the concrete. This reduces the force absorbed by the musculoskeletal structures and minimizes the risk of injury. The floor should be properly maintained and not slippery . Also, dancers prefer a training facility or performance center that is a bit warm because it helps them in their warm-up and prepare them psychologically.

15. Proper footwear Shoes protect the lower extremities from injury by reducing the impact when dancing . They have the ability to correct overpronation of the foot, which has been linked to plantar fasciitis and fat pad contusions. A properly fitted shoe prevents excessive foot movement and reduces the risk of twisting the foot. An orthotic shoe insert can also prevent excessive foot movement and correct overpronation .

16. Proper warm-up and technique Dance movements require a great degree of flexibility. Proper warm-up helps improve flexibility before dance training or performance. It is important for beginners to learn the proper technique to minimize the risk of straining the muscles. Surveys among dancers show that technique training from teachers who were aware of anatomical limitations was helpful in reducing the risk of injury.

17. Cross-training Many dancers feel stressed because they are pressured to be perfect. The inability to manage stress leads to fatigue and burnout which is associated with injury. Cross-training is a type of physical training that is different from what is usually performed. It helps maintain physical fitness but minimizes the mental stress that is associated with dancing.

18. Early recognition Pain is a good indicator that there is damage to the tissue. However, dancers and athletes tend to have a high tolerance for pain. Moreover, they associate pain with improvement and part of training. It is only when pain becomes intolerable that they would consider consulting a physician. At this point, the condition has worsened and the only remedy is complete rest and medication. The aforementioned situation can be avoided if the dancer recognizes the pain early and seeks medical advice.

19. First A id for Soft Tissue Injuries T hat Are Not Severe Use the PRICE principle to help relieve pain and control inflammation. PRICE is an acronym for P rotect , R est , I ce , C ompress , and E levate . Protect means to restrict movement by using immobilization techniques . Rest means the limb should not be used for some time to allow recovery . Ice is the application of cold material to reduce swelling and alleviate pain. Compress is the application of an elastic bandage or similar material over the injured area to minimize blood flow and control swelling. Elevate is a technique that helps reduce swelling by bringing the injured limb higher than the level of the heart.

20. First A id for Bone and Joint Injuries The first aid procedure for fractures and dislocations is immobilization , which restricts movement of the injured limb and prevents the injury from getting aggravated while transporting the injured person to the nearest medical facility. The three different types of immobilization technique depending on the type of immobilization material are: rigid , soft , and anatomical . A rigid splint is made of hard materials such as wood, metal, hard plastic, plaster of p aris , and similar materials. Newspaper, pillow, cloth, and similar materials are classified as soft splints . Anatomical immobilization techniques utilize uninjured body part as the splint.

21. What Is an Emergency Action Plan? Emergency Action Plan is a written document that details the policy and procedures that had been agreed upon by an entity’s faculty and staff which will be implemented during emergency situations. It is commonly displayed in conspicuous places as a flow chart or an algorithm of what to do in an emergency . The document also lists the emergency hotline number of the police, the local fire department, and the nearest hospital . In the Philippines, the emergency hotline number is 911, a unified service hotline for all the services provided by the Department of the Interior and Local Government (DILG) such as police, fire department, and medical services.

22. Managing Overuse Injuries The most important part of managing overuse injuries is early recognition, which would result to shorter recovery periods and less intensive therapy sessions . A conservative treatment strategy is employed when an overuse injury is recognized early. The physician would recommend some anti- inflammatory medications and exercises to strengthen the injured limb. The physician may also allow the dancer to train and perform but should minimize the activities that increase pain .

23. In more severe overuse-injury cases , more intensive regimen, which includes ultrasound , transcutaneous electrical nerve stimulation, and other therapeutic modalities, is applied. A significant period of rest from training might also be recommended by the doctor . Surgical interventions such as knee joint replacement might be recommended in cases when non-invasive strategies do not alleviate the pain .

24. Stress and the Risk of Injury It is still unclear as to how stress can predispose an athlete to injury. However, it is hypothesized that stress alters the normal psychological and hormonal response of an athlete to training or competition. Experts believe that it narrows his/her attention span as well as decrease his/her levels of concentration. As a result, he/she might not be able to see the cues (e.g., timing, physical contact) that would result to injury . In addition to the said fact, a stressed dance athlete will be secreting more cortisol, which enhances the body’s inflammatory response . It is possible that this prolonged inflammatory response aggravates old injuries and prevents it from healing properly.

25. Sources of Stress of Dance Athletes Body image Dancers use their body to visually create lines that an audience can appreciate from a distance. Their physique has the ability to enhance these lines. However , they tend to worry about whether their physique enhances or detracts the audience from seeing those lines . Technique Dance is an art form that requires years of practice to perfect. Many dance athletes worry about whether their technique is good enough to please choreographers and the audience. They tend to compare themselves to other dancers, which aggravates their feelings of incompetency .

26. Performance An upcoming audition or concert is going to increase feelings of anxiety and nervousness among dancers. They need to remember all the movements of the choreography, formations, partner interactions, and other details that the choreographer would like to emphasize. In addition, dance competitions and auditions are set for a single showcase only. This make-or-break situation adds to the feelings of anxiety among dancers. Injury A recent survey showed an upward trend in injuries among dancers. While many dancers recover from an injury, some suffer injuries that force them to retire early . The idea of getting injured and not being able to recover or completely stop from dancing increases the anxiety level of dancers. An injury, whether mild or severe, is a source of stress for them.

27. Some Tips to Minimize Stress Accept that you are unique. It is not healthy to want to have the arms or body of another dancer . Be happy with what you possess and work on your weakness. Invest on training and enhancing your technique. The best solution around feelings of insecurity is by becoming more competent. Learning the correct technique also lessens the risk of injury . Prepare your mind and body for a performance. While it is necessary to memorize the choreography or practice the execution of a technique, it is also necessary to prepare your emotion and mind for the performance. Imagery and visualization techniques would help calm your nerves and relieve stress.

28. Perform breathing exercises. Many psychologists recommend breathing exercises because it increases mindfulness or the awareness of one’s thoughts and feelings. More importantly , breathing exercises activates the parasympathetic nervous system and stimulates relaxation. Experience the joy when you dance. Dancers who seek validation from other people will feel stressed. Remember the popular quote, “Dance to express, not to impress.”

29. Common Types of Eating Disorders among Athletes Anorexia nervosa A condition characterized by self-starvation because of an intense fear of gaining weight Bulimia nervosa A condition characterized by overeating followed by self-induced vomiting due to excessive feelings of guilt Anorexia athletica A condition characterized by excessive exercising because of an intense fear of gaining weight

30. Some Dietary Tips for Dancers Total calorie intake should range from 2,000 kcal to 2,500 kcal. Eat frequent small meals throughout the day. Eat breakfast that contains protein and whole grain carbohydrates. Drink water at regular intervals before, during, and after training. Drink 250 mL of water every 15–30 minutes during long trainings. Eat complex carbohydrates (e.g., baked potato) one to two hours before training. Eat at least five servings of fruits and vegetables to maintain micronutrients and electrolyte balance . Electrolyte drinks such as sports drinks are recommended during long training hours. Avoid caffeinated drinks because they induce urination.

31. General Classification of Physical Fitness HEALTH-RELATED FITNESS PERFORMANCE-RELATED FITNESS Cardiovascular Insurance Muscular Strength Muscular Endurance Flexibility Body Composition Power Speed Coordination Balance Agility Reaction Time