Introduction
By Jacqueline Stenson, contributor
Injuries are the big story of this season’s “Dancing With the Stars.” Two contestants were hurt during training and dropped out before the show even started. Singer Jewel sustained tibia fractures in both legs, and “Access Hollywood” host Nancy O’Dell suffered a torn meniscus requiring knee surgery. This week “Jackass” prankster Steve-O injured an already ailing back during a failed flip at dress rehearsal and missed Monday night’s show. Meanwhile, Apple co-founder Steve Wozniak hit the dance floor despite a fractured foot and actor Gilles Marini performed with a shoulder injury.
Experts in the field of medicine and dance aren’t surprised by these types of injuries in beginners. They can occur “if one tries moves they have not been trained for or rapidly increases the training/rehearsal schedule,” says Dr. Nancy Kadel, medical director of the Healthy Dancer Clinic and an orthopedic surgeon at the University of California, San Francisco. “We also know that more injuries occur when the dancer is fatigued. When your muscles are tired, it is harder to protect yourself from injury.”
As viewers see each week, training for the show is grueling. Most contestants had about a month to prepare for the show’s premiere, although the replacement contestants had less than a week. Past seasons’ contestants, including reigning dancing queen TV host Brooke Burke, also have suffered injuries as they’ve tried to keep pace.
Experts say it’s a cautionary tale about the importance of taking things slowly when starting to dance. “No one really thinks that you can get hurt from dancing, so the energy that you are putting out is on high,” says msnbc.com fitness contributor Kathy Kaehler, a personal trainer and dance aerobics instructor in Los Angeles. “You may not realize how long you have been dancing because it is so fun.”
If you have dance fever from watching a dance show, reading about dance-inspired fitness trends such as Bollywood aerobics or hearing how much fun friends are having in the ballroom, by all means get up and get your groove on. Just take some precautions. Click on the buttons above for tips that will help you strut your stuff safely.";
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Before you start quickstepping away, keep in mind the dangers of doing too much too fast, particularly if you’re not in strong physical shape to start. Even if you are fit, dancing challenges your body in new ways, and overdoing it can lead to a range of injuries.
While it might seem like the biggest danger is tripping — over your partner’s feet or your own — and falling, the most common acute injury is an ankle sprain, says Kadel. This can happen when the ankle rolls during a misstep. Dancers also can suffer groin pulls, knee problems and other injuries when they attempt fancy moves with poor technique.
Over time, dancers can sustain “overuse” injuries because they are training too hard and too often. These injuries include tendinitis and stress fractures.
Make sure you don't dance through aches and pains. See a doctor immediately if you have severe pain and swelling and can’t bear weight on a leg, says Kadel.
Also seek medical help if pain continues even after you’ve tried self-help measures such as ice, rest and anti-inflammatory medication. “If things persist for a week and are not calming down, you probably want to see someone,” she says.";
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Just as with other forms of physical activity, taking five minutes or so to warm up gets the blood flowing, makes the muscles more limber and helps to prevent injuries.
Some warm-up ideas for dancers: jog lightly in place, sway side to side, do windmills with your arms, and shrug your shoulders.";
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To help stave off injuries, start slowly and then gradually increase dancing activity and difficulty, says Steven Chatfield, executive director of the International Association for Dance Medicine and Science and an associate professor of dance at the University of Oregon.
Beginners often “come in with a lot of enthusiasm,” he says. “They have to be coached to start slowly and progress.”
A reasonable program might start off with a couple of classes a week, Chatfield says, and then kick it up a bit after a month or so. “After about four to six weeks of regular two to three times weekly participation, they will be ready to accelerate,” he says. “That could mean more frequent classes (three to four weekly, or more) or longer duration involvements (for example, 90 minutes instead of 60 minutes) and/or more intense engagements (for example, more advanced material or more difficult skills or faster tempos, etc.).”";
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Kadel says she worries about beginners such as novice salsa dancers who come to class with “the really cute outfit and the high heels, and they’re not used to wearing high heels.”
Of course, heels are part of the ballroom scene, but beginners should take things down a notch or two. Instead of 3-inch spikes, opt for 1.5-inch or 2-inch heels with strong ankle straps, she advises.
If you’re taking a dance-based aerobics class, opt for a well-supported aerobics shoe.";
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You can zone out on the treadmill but certainly not during the tango. “Pay attention,” says Chatfield. You don’t want to trip up or collide with another dancer.
Also be sure to follow your instructor’s lead carefully so that you learn proper techniques that can help you improve your dance and avoid overuse or other injuries.";
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Dancing requires strength in two areas of the body that aren’t the focus of many gym conditioning programs — the ankles and feet. That’s why Kadel recommends dancers do strengthening exercises that target those areas.
Here are some of her suggestions:
Though dancers and athletes once routinely stretched before activity, experts now advise against stretching cold muscles because it may lead to more injuries.
Instead, get some good stretches in after your dance session, when your muscles are warm, says Chatfield. Stretch out the major muscle groups, with special focus on the legs and hips.";
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