Dance is a beautiful and expressive art form but it does require a lot of physical exertion and flexibility. As a dancer it is important to take care of your body and prevent injuries. This can be done by proper preparation warm up and cool down routines.

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However, accidents and injuries can still happen and for dancers these can include injuries such as ankle sprains, ligament tears and muscle strain. If any of these occur it is crucial to know how to properly treat them to ensure a speedy and full recovery.

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One of the most effective ways of treating dance injuries is the P.R.I.C.E principle. P.R.I.C.E stands for Protect, Rest, Ice, Compression, Elevation.

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This principle is widely used in sports medicine and a proven method of reducing pain and swelling and promoting healing.

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Protection

The first step is to remove yourself from the activity that caused injury to prevent any further damage, and you should avoid any movements that cause further pain. It is important to give your body time to heal and definitely DO NOT try to push through the pain. Pain is an indication that something is wrong and needs to be attended to.

 

Rest

This is a crucial step on the path to healing. It allows your body to repair and recover from the injury. It is important to give your body time to rest and not rush back to your dancing activities until you are fully healed.

 

Ice

The next important component of the treatment process is applying ice to the injured area. This helps to reduce swelling and inflammation as well as numbing the initial pain. It is recommended to apply ice for 15-20 minutes every 2-3 hours for the first 48 hours after the injury. This can be in the form of a pack of frozen peas wrapped in a tea towel. Never put ice directly onto the skin as this can lead to freeze burn.

 

Compression

Using a compression bandage or wrap also helps to reduce swelling as well as providing support to the injured areas, especially if it is a joint such as the ankle. It is important not to wrap the bandage too tightly as this could restrict blood flow.

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Elevate

The final step is to elevate the injured area above the level of your heart as this again helps to reduce swelling and promote drainage of excess fluid. It is recommended to elevate the injured area for 2-3 hours a day.

 

The P.R.I.C.E principle is a highly effective method for treating dance injuries. By following these steps, you can reduce pain and swelling, promote healing and prevent further damage.

Always listen to your body and if the injury is very severe or shows no sign of improving with this treatment then seek further help.

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Take care of your body and HAPPY DANCING xx