Module 8 - Injury management and prevention

Question 1

Causes in injuries in dance

Answer 1

• Hyperextension
• Ballistic and bouncing movements
• Insufficient or incorrect warmup
• Lack of flexibility
• incorrect technique
• Incorrect alignment and poor posture.

Question 2

Acute injuries

Answer 2

• Sudden and without warning

Question 3

Chronic syndrome

Answer 3

• are injuries that are ongoing over a longer period of time
• present and subside slowly

Question 4

What can a dancer do to ensure an injury doesn’t become a reoccurring injury?

Answer 4

Don’t do ballistic or bouncing movements that put stress on the area of the previous injury

Question 5

Injury management for directly after injury occurrence

Answer 5

RICER
rest - stop the activity
ice - apply ice for 20 mins every 2 hours
compression - firmly bandage the area
elevation - above the level of the heart
refferal and rehabilitation - if still pain after 24hrs go to physiotherapist or doctor (gives exercises)

Question 6

What should be avoided 48-72 hrs after injury occurence

Answer 6

HARM
heat - increases blood flow and swelling
alcohol - Increases bleeding and swelling (masks pain)
Running - and other exercise as it can increase severity of injury
Massage - can further damage muscle tissue - increasing swelling and bleeding

Question 7

Pulled hamstring - cause, prevention, how to manage

Answer 7

Cause
- Commonly through sudden movements beyond muscles flexibility

prevention
- Avoid ballistic or bouncing movements
- Don’t engage in dynamic movements without warm
- Avoid static stretches at end of range

how to manage
- Cold pack
- rest
- anti-inflammatory cream
- 2-3 days after gentle stretching

Question 8

Pulled adductor - cause, prevention, how to manage

Answer 8

cause
- Commonly through sudden movements beyond muscles flexibility

prevention
- avoid static stretching in middle splits

how to manage
- Rest
- cold pack
- anti-inflammatory cream
- after 1-2 days slowly return to general class

Question 9

Shin splints - cause, prevention, how to manage

Answer 9

cause
- pain in the front of the shins, usually experienced after repeated elevation

Prevention
- use correct weight placement through feet
- Avoid rolling back and hyperextending

how to manage
- Cold pack
- anti-inflammatory cream
- Rest
- Correction of faulty technique