Modern Dance - Injuries & Prevention

Modern dance is the term used to refer to a variety of diverse forms of 20th century concert dance performance.

Modern dance is distinguished by its emphasis on pure, unstructured movement- in place of the strict posing and positioning of classical ballet.

As opposed to more classical forms of dance, many modern dance techniques are performed in bare feet.

Due to the extensive varieties and forms of modern dance, injuries can range from relatively benign, to more serious and painful forms of trauma.

Common Injuries and Conditions - Chronic

Achilles tendonitis

Achilles tendonitis is a painful condition caused by the inflammation, and irritation of the Achilles tendon.

The Achilles tendon runs the length of the posterior leg, extending to the heel.

Common Causes

  • Overtraining
  • Returning to dance after a period of extended rest
  • Lack of flexibility

Dr. Roth recommends FABS or MAGFABS to help alleviate pain associated with Achilles tendonitis.

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.

Many practitioners of modern dance performance are especially prone to plantar fasciitis due to the lack of arch support inherit in performing complicated dance techniques in bare feet.

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. The earlier plantar fasciitis is treated, the quicker it can be resolved.

Flat feet, also known as overpronation, are the leading cause of plantar fasciitis. Dr. Roth recommends FABS or MAGFABS to help alleviate Plantar Fasciitis caused by pronation.

Shin splints

Shin splints is the term used to refer to a painful condition of the shinbone, also known as the tibia, caused by small tears in the connective tissues that attach the muscles to the bone.

The overworking of the shinbone, and the affixed connective tissues that attach your muscles to the bone, is a major cause shin splints.

Supportive compression wraps, such as Dr. Roth's Ultimate All-Purpose Wrap, assist in healing by reducing strain, and providing essential support to the affected area.

Pronation is also a common cause of shin splints. Pronation is the rolling motion of the foot from heel to toe while walking, jogging, or running. Too flat of a foot or too high of an arch can bring on a number of leg and knee injuries.

Dr. Roth recommends FABS or MAGFABS to help alleviate shin splints caused by pronation.

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 pain associated with heel spurs.

Blisters

Blisters can be caused by the repeated rubbing of skin against the inside of the dancer's shoe, or due to the friction caused by the dancer's bare feet against the dance floor or mat. 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.

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.

Athlete's foot can be transmitted from person-to-person in environments where people walk barefoot, such a dance floor or locker room.

Dr. Roth suggests the use of the Foot Fixer Kit to help resolve the fungus problems associated with athlete's foot.

Common Injuries - Acute

Ankle sprains/strains

Ankle sprains are the most common type of ankle injury for dancers.

The ligaments of the ankle keep the anklebones and joint in the correct position. They protect the ankle joint from abnormal, unnatural movements- especially exaggerated twisting, turning, and rolling of the foot.

A ligament is a flexible, elastic structure. A healthy ligament usually stretches within its limits, and then returns to a normal position. A sprain occurs when a ligament is forced to stretch beyond its natural range of movement.

A severe sprain can cause actual tearing of the elastic fibers of the ligament.

Ankles sprains are often the result of landing from a jump on an imbalanced foot, or on an uneven surface such as another dancer's foot.

People who have had an ankle sprain or strain are at further risk while in the recovery stage. In an effort to provide greater support the ankle should be supported with a properly designed shoe and a correctly fitted ankle and foot wrap.

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.

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.

Dr. Roth's Ultimate All-Purpose Wrap is engineered to provide the necessary support, compression and comfort to help alleviate pain associated with stress fractures.

Sesamoiditis

Sesamoiditis is the painful inflammation of the sesamoid bones, occurring on the bottom of the foot, just behind the large toe.

There are two sesamoid bones on each foot- each of which is roughly the size of a jellybean. The sesamoid bones function as a pivot for the flexor tendons- the tendons which allow the big toe to bend downward.

Excessive forces caused by sudden bending upwards of the big toe, poorly fitted footwear, or an improper landing can contribute to sesamoiditis. Once the sesamoid bone is injured, healing can prove problematic because every time you walk you put additional strain on the sesamoid bone.

Sesamoiditis related pain tends to develop gradually. Pain is most commonly felt when bending and straightening the big toe.

Wrapping and securing the toe so that it remains in a plantar-flexed, slightly downward position can temporarily relieve pain.

Dr. Roth recommends the use of FABS or MAGFABS to help alleviate pain associated with sesamoiditis.

Dancer's heel

Dancer's heel, also known as posterior impingement syndrome, is caused by the excessive compression of the soft tissues at the back of the ankle.

A protruding bone formation or bump behind the ankle causes this compression. The dancer may feel pain or discomfort at the back of the ankle when the toe is pointed or in relevé.

Dr. Roth recommends the use of FABS or MAGFABS to help alleviate pain associated with dancer's heel.

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.

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