Injury Managment And Prevention

Question 1

What are five causes of injury in dance?

Answer 1

1. Stress inducing conditions (overtraining and lack of recovery)
2. Lack if fitness and conditioning
3. Unsafe conditions/performance environment
4. Fatigue
5. Poor nutrition

Question 2

What is an acute injury?

Answer 2

This is where an injury happens suddenly usually without a warning and often puts a student out of action for a while.

Question 3

What is chronic syndrome?

Answer 3

These are ongoing or lingering injuries. They present slowly and subside gradually.

Question 4

What is RICER?

Answer 4

RICER is an injury management method which should be followed directly after an injury.

R-rest: take it easy and move within your limit of pain.

I-ice: as soon as possible and for 15-20 min every 2h. Apply ice or a frozen gel pack wrapped in a damp towel.

C-compression: firmly bandage the area as this helps control bleeding.

E-elevation: as much as possible elevate your injury higher than the level of your heart to reduce swelling.

R-referal: see your physiotherapist or doctor especially if there is pain and swelling after 24h.d

Question 5

For the first 48-72h after an injury what should be avoided?

Answer 5

H-heat: heat increases the bleeding of the injured tissues. Avoid hot baths and showers, saunas, hot water bottlesand heat pack,

A-alcohol: avoid alcohol as it increases bleeding and swelling around soft tissue injuries and delays healing.

R-running or any exercise: of the injured part may cause further damage therefore correct diagnosis should be sought before returning to class

M-massage: can cause an increase in bleeding and swelling and will prolong the rehabilitation when done with 72h of the injury.