How to Avoid Common Ballet Injuries
Participating in adult or children’s ballet classes presents common risks associated with higher-intensity physical activity. While this can be a deterrent for some, there are simple precautions every student can take to mitigate injuries.
Here are some common ballet injuries and how to avoid them:
Sprained or Strained Ankles
Most movements in ballet are centered around the dancer’s ankle— without proper measures, there’s a higher likelihood of hyperextending or spraining the ankle. To reduce this risk, students should consistently stretch their ankles and calves, even outside of the studio.
Dancers should also perform ankle exercises to strengthen supporting muscles and ligaments. This will help alleviate current pain and prevent future injuries. Of course, when you sign up for Academy 831’s ballet classes in Orange County, we’ll remind and encourage proper preventive care.
“Trigger Toe”
The pointe technique is a signature ballet move, but the overuse of the muscles that are activated while putting weight on the big toe can cause an injury known as the “trigger toe.” The tendon controlling the big toe’s movement can become permanently flexed and cause pain or a “clicking” sensation during use.
While dancers can’t avoid using their toes in ballet, optimizing form, taking proper rest between dance sessions, consistently stretching and proper warm-ups can help prevent trigger toe. Whether you’re in adult or children’s ballet classes, your teacher should provide proper instruction to help avoid these injuries.
Hip Injuries
Dance as a whole can be a rigorous activity, which can of course lead to hip injuries that can cause considerable discomfort. Experts agree that one of the best ways to avert damage is through stretching and strength training.
Dancers are encouraged to prioritize aerobic activity and maximize glute and core strength to reinforce the muscles, tendons and ligaments used most commonly in ballet. While dance is by no means a “dangerous” art form, overexertion without proper preventive measures can lead to irritation and injury.
Enroll in Adult or Children’s Ballet Classes
If you’re considering taking ballet classes in Orange County, it’s important to ensure your instructors put the same care into you or your student’s well-being as they would their own— that’s exactly what you’ll find at Academy 831.
Our non-competitive dance studio in Orange County encourages safety above all else, so that every dancer can participate in the art they love for as long as possible.
Contact us to learn more.