Response To Injuries.

Response to Injuries.

During training dancers can easily get injured, it is important to understand how to treat injuries and illnesses as being ‘out of dance’ means a loss of technique, stamina and flexibility. All could mean a dance career is shortened significantly.

There are different methods to treating injuries yet the technique or R.I.C.E is often used. The term R.I.C.E means rest, ice, compression, elevation.

An example of when RICE is used on sprains and muscle strains.

Here is an explanation of the R.I.C.E method of treatment for sprains and strains:

Rest:The first 24-48 hours after the injury is considered a critical treatment period and most weight baring exercises and activities ,especially dancing, should be stopped (or limited) as this could cause further damage and delay the healing process. (even if you are unsure about the extent of the injury at first it is better to follow RICE to prevent further harm or delay the healing process). Gradually use the strained/sprained part as much as is “pain free” and try to avoid any exercises that cause pain. In some case s a sling or crutch is used to help aid rest the injured body part.

Ice:For the first 48 hours after the injury has happened, it is suggested that it is best to ice the sprain or strain 20 minutes at a time every 3-4 hours. However you shouldn’t ice a sprain or strain for more than 20 minutes at a time!! This will not help to heal the injury any faster, and you can cause damage to the tissues. Ice is used as it reduces swelling as it reduces the speed and amount of blood flow to the injured area. It also causes a pain relief.

Compression:Use compression when elevating a sprain or strain in early treatment. Th area should be bandaged or strapped up in order to restrict a heavy blood flow. The wrap should be fitted, but not cutting off circulation. If your fingers or toes become cold, blue, or tingle, you have done it too tightly and need to re-wrap it. Compression helps limit the swelling and helps with the healing process.

Elevate:You should keep the sprain or strain elevated (try to get it higher than your heart if possible.) Dancers usually elevate the sprain/strain at night by placing pillows under the arm or leg. Elevating an injury also helps reduce the swelling.