Tips to Prevent Dance-Related Injuries
Here's the truth: Professional cheerleaders are prone to experiencing an injury related to dancing. In fact, any form of physical activity can lead to injury. And we know for a fact that pro cheerleaders are among the most active people on the planet.
Common dance injuries include neck strain, lower back strain, lateral ankle sprain, snapping hip syndrome, and shin splints.
That is why if you plan to become a professional cheerleader and audition next year, you must know how to prevent such physical injuries from happening. Here are simple tips you should follow.
1. Carefully follow the instructions of your dance instructor.
If you lack experience in dancing or are a newbie, you need to pay close attention to what the instructor says and demonstrates. The technical details matter!
2. Strengthen your core muscles.
The muscles in the midsection of your body, including your back muscles, allow you to maintain balance and posture. Start developing a strong core. Exercises that strengthen your core include the planks, side planks, bridges, and butterfly sit-ups.
3. Avoid overtraining.
It's tempting to overtrain when you're constantly worried about your dance performance. Dancing for too long and not allowing your body to recover will weaken your muscles. That's the time you become prone to injuries. If you feel like you've overtrained, lessen your activity or rest.
4. Wear proper footwear always.
First of all, don't dance barefoot. While practicing their dance skills, some aspiring pro cheerleaders will want to go barefoot in order to "feel the floor." However, remember that going barefoot means that you dance without cushion. Have that extra protective layer by practicing in dance shoes or jazz shoes instead. Find one with the right fit and size.
5. Don't forget to warm up!
Warming up prior to a workout is essential. The same goes for dancing. Before your dance practice, do a dynamic warm-up session. Movements include jogging in place, shoulder rolls, leg swings, brisk walking, lunges, and walking knee to chest.
Final Thoughts
Use these safety tips to enjoy your dance practices without getting injured. Dancing is a form of exercise. Therefore, safety guidelines that apply to exercise also apply to dancing. Lastly, don't ignore your pain! If you hear a popping sound while you dance or experience pain that worsens with increased activity, see a doctor.
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