Cheerleading, dancing and gymnastics activities are based on extreme and repetitive motions; and typical uniforms provide little protection. In fact, Cheerleaders alone are 25 times more likely to be gravely injured than football players.
Performance sports are a highly demanding activity with up to 90% of dancers experiencing some form of injury in their lifetime. Every performance requires extraordinary flexibility, balance, power and endurance. To execute technical movements, the body takes on positions that place a lot of stress on bones, muscles, tendons and ligaments, which can lead to high injury rates.
Dancers and Gymnasts are often barefoot or in shoes that provide no support. When jumping and leaping there is no shoe to cushion or absorb the stress of impact or to provide stability through movement.
Who gets injuries from performance sports?
Injuries from dance and gymnastics span all ages, but the risk of injury is greatest during growth spurts when a child’s bones are the weakest, which places them at high risk for fractures. The growth spurt is also a time when bones are growing faster than the muscles. This results in tight ligaments and loss of muscle strength, which growing dancers frequently perceive as loss of flexibility and coordination.
Flexibility good or bad?
Both. Flexibility is good for range of motion, but these athletes are often super flexible. Normal flexibility is an asset in a typical athlete, however extreme flexibility takes the joints farther than they are designed to go and these athletes do it over and over again. This allows for injuries far beyond normal limits and complicated healing.
Preventing injuries:
- Adequate Sleep – Your body heals while it sleeps.
- Stretching and Conditioning – Strong, flexible tissues are harder to injure.
- Balanced Workouts – Working out opposing muscles because balance is key.
- Proper Nutrition – Healthy, fresh foods provide fuel for the body. Protein, being the building block of muscles is key. Hydration is also very important, so be sure to hydrate for all activities — including those that are conducted indoors.
- Proper Technique – Technique is key for body placement and proper alignment. Practicing good technique is preventing injuries.
- Proper Footwear – Wear proper, supportive footwear such as tennis shoes — even when you are not performing.
What are common performance injuries?
While acute injuries do occur in dance, gymnastics and cheer; overuse injuries are the most common because of the repetitive nature of training and performance; common ones being:
- Back / Neck
- Wrist
- Foot and ankle injuries, including:
- Excessive repetitive movements lead to inflammation of the joints resulting in tendonitis.
- Stress fractures in the foot are also very common.
- Ankle sprains are seen often in ballet dancers more so when they go on point.
- Knee injuries: Techniques requiring unique positioning of the foot and hip places repetitive stress on the knee, which can lead to overuse injuries such as patellofemoral pain or jumper’s knee.
Treatment for dancers, gymnasts, and cheerleaders
Treatment is as diverse as their sport and activity. First, a detailed examination is performed to find the extent and severity of the injury. Then a custom treatment plan is prescribed.
- Heal the current injury, decrease inflammation and pain.
- Focus on alignment, strength and flexibility. Often these athletes are super flexible or strong in one area but weak in another opposing area.
- Prevent injury from returning.
