The physical demands of ballet dance are comparable to many other high-performance athletic pursuits. Although dancers are performance artists and not strictly athletes, the strenuous physical demands of dance choreography place the dancer at considerable risk for injury, and a variety of performance related problems.
A large percentage of dance related injuries are of the foot. Chronic injuries are the most common, due mainly to the repetitive impact of the dancer's foot on the dance floor's relatively firm, unyielding surface.
Unlike the average athlete, who often wears a shoe specifically designed to support the foot and absorb shock, the ballet dancer wears only a thin slipper or toe shoe, also referred to as a pointe shoe.
The feet, and lower legs absorb the majority of the impact energy. Failure to effectively, efficiently absorb these forces can lead to injury. Factors that can contribute to inefficient absorption of energy include improper technique, and general fatigue.
Dancing en pointe, also known as pointe work, is the action of rising to the tips of the toes while performing steps from ballet. Dancing en pointe requires considerable strength and skill.
Dancing en pointe places considerable stress on the dancer's feet. Common injuries related to dancing en pointe are:
Achilles Tendonitis
The Achilles tendon runs the length of the posterior leg, extending to the heel. The Achilles is key in providing the dancer with the strength, and flexibility necessary to rise onto pointe.
Achilles tendonitis is a painful condition caused by the inflammation, and irritation of the Achilles tendon.
A relatively common condition among dancers, Achilles tendonitis often caused by the dancer's failure to completely lower the heel between relevés, or by drawstrings that are bound too tightly around the ankle.
Dr. Roth recommends FABS or MAGFABS to help alleviate the pain associated with Achilles tendonitis. This unique arch support provides instant relief for tired, achy feet, heel pain, and the lower back pain caused by poor arch support.
Plantar Fasciitis
The plantar fascia is the thick, connective tissue that supports the arch of the foot. It originates at the heel and extends to the base of the toes.
The plantar fascia tightens and stretches each time the foot is used, and is highly prone to overuse- especially if the arch is not supported by proper footwear. Dancers typically experience pain on the inside of the heel and along the arch. Care measures include applying ice, stretching, anti-inflammatory medications, and gentle massage.
Flat feet, also known as overpronation, are the leading cause of plantar fascitis.
Dr. Roth recommends FABS or MAGFABS to help alleviate Plantar Fasciitis caused by pronation.
Blisters
Blisters are caused by repeated rubbing of skin against the rough, rigid inside of the shoe's box. Shoes that fit incorrectly can cause blisters, as can the process of breaking in a new shoe.
Blisters can be prevented or lessened by carefully wrapping the dancer's toes with medical tape, or using some type of thin padding.
Hammertoes
Hammertoes are a deformity of the foot that involves tightening of the tendons in affected toes and, most often occurs in the second, third or fourth toe. This, often painful, condition is usually caused by poorly fitting shoes.
Calluses
Calluses are thickened areas of skin, which form on the bottom and sides of the feet. Too much callusing can indicate poorly fitted shoes.
Thick calluses may crack or bleed and can often become quite painful.
Dr. Roth recommends TABS arch supports to help cushion, support and protect areas of the foot sensitive to excessive callus formation.
Corns
Corns can result from improperly fitted shoes and generally form in places that do not usually bear weight.
Athlete's foot
Athlete's foot is a common fungal infection, which grows in dark, moist conditions. A perspiring foot in tight, closed shoes provides the perfect environment for the athlete's foot fungus to thrive.
Dr. Roth suggests the use of the Foot Fixer Kit to help resolve the fungus problems associated with athlete's foot.
Bunions
A bunion is a minor bone deformity usually in located in the dancer's big toe- often caused by crowding of the toes within the shoe. Bunions can be prevented by putting a spacer between the affected digits, and by wearing properly fitted shoes.
Cuts and abrasions
Cuts sometimes occur between toes, often as a result of the pressure of a dancer's wedged toenails digging into the adjacent toes.
Heel Spurs
Heel spurs are caused when calcium deposits are formed in response to the plantar fascia pulling away from the heel. Excessive stretching of the plantar fascia can lead to heel and arch pain, and heel spurs.
Dr. Roth recommends the use of FABS or MAGFABS to help alleviate pains associated with heel spurs.
Ingrown toenails
An ingrown toenail is a painful condition of the toe. It occurs when a sharp corner of the toenail digs into the skin at the end of or side of the toe. Ingrown toenails often caused by the cramping of the toes within the tight confines of the pointe shoe.
Stress fractures
A stress fracture, also known as a hairline fracture, is an incomplete fracture of the bone- manifesting as a very small sliver or crack.
Fractures can occur in any bone but dancers most commonly experience a stress fracture in the second metatarsal; one of the five long bones of the foot. Tremendous stress is placed on the shaft of this bone while dancing on pointe.
Dr. Roth's recommends Ultimate All-Purpose Wrap to provide the necessary support, compression and comfort to help alleviate pain associated with stress fractures.
Ankle sprains / strains
Ankle sprains are among the most common acute injuries in dance.
The ligaments of the ankle keep the anklebones and joint in the correct position. They protect the ankle joint from abnormal, unnatural movements- especially twisting, turning, and rolling of the foot.
A ligament is a flexible, elastic structure. Ligaments usually stretch within their limits, and then return to their normal positions. A sprain occurs when a ligament is forced to stretch beyond its natural range of movement. A severe sprain causes actual tearing of the elastic fibers of the ligament.
Dr. Roth's Ultimate All-Purpose Wrap is engineered to provide maximum support, compression and comfort.
When a strain or injury has occurred and support is required; a wrap that will perform and can be adjusted to the desired tension is an absolute must.
Injury Self-Care
R.I.C.E. is a simple, and effective self-care measure that can be used to treat minor strain, and sprain injuries.
Instructions for R.I.C.E.
Rest the injured limb. Rest is a key part of repair. Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury.
Ice the affected area. A good method is ice every 20 minutes of each hour, for a 24-48 hour period. To prevent blood supply restriction to the skin, it is recommended that the ice be placed within a towel before wrapping around the area.
Compress the area with a wrap, or bandage. Compression aims to reduce the swelling that results from the inflammation.
Elevate the injured limb, if possible, to limit swelling.
Injury prevention
The majority of dance related injuries are preventable, and are due largely to improper training and technique. Executing dance moves safely requires correct conditioning and strengthening of leg and foot muscles.
To help prevent injury, it is important to wear the proper footwear both inside and out of the studio, and to seek medical consultation as soon as symptoms occur. Pain and swelling are an indication that something is wrong; continuing to dance only serves to make injuries worse.
