You have all been
informed that you can prevent soreness by warming up properly and
cooling down with adequate stretching, you should also avoid the
bouncing type stretching and set a proper progression phrase for
yourself. How about some special considerations like you get a cold?
You have your monthly cycle? You already get injured?
The first two are
relatively easy. Getting a cold generally will not affect your
practice, instead some moderate exercise may help to relieve some of
the aches and pains and make you feel better. However, when you have
severe cold you may not have strength at all to come to the floor,
whenever you feel uncomfortable, just stop and rest. Same happen to
the menstrual cycle: gentle exercise can help to improve blood
circulation, which may make you feel more energetic. But some girls
have heavy cramping which make them uneasy to move, then rest is a
better.
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| internet source: how your feet is formed |
What makes it more
difficult is the injury. We take measures to prevent injuries, but
still we could get hurt. A decent studio always has someone who can
do first-aid, however, it is advisable that you the dancer also learn
how to take care of your injury because immediate treatment quicken
the healing process. Some injuries do not necessarily require a
physician, which means you should learn to deal with it.
The Recipe for First
Aid: RICE
Rest- stop using the
injured area
Ice- apply ice for
15-20 minutes several times a day for the first 48 hours after the
injury has occurred.
Compression- firmly
wrap the injures part with an elastic or compression bandage between
icings.
Self-care injuries
Blisters- you can
prevent most blisters by taking sensible care of your feet and
wearing proper footwear. But if you do have it, do not pop or drain a
blister unless it interferes with your daily activities to the point
that it absolutely needs to be drained. Clean the affected area
before draining with antiseptic. Lance the blister with a sterile
needle at several points, forcibly drain it. Leave the skin on for
protection until new skins form, then clip away the dead skins.
Cramps- commonly occur
in calf, hamstring muscle group, quadriceps muscle group. It is
related to fatigue, muscle tightness, or fluids, salt and potassium.
Stretch and massage the cramped muscle area to relieve pain.
Considering the causes of it, water and potassium intake is useful,
so eat more tomatoes, bananas, and have orange juice.
Muscle Strains- it can
be a muscle pull as a result of a muscle tissue damage and thus a
scar tissue is formed; or straining a tissue around a tendon, since
blood supply to muscle-surrounding tissues is smaller than to the
muscles, strains in these tissues takes longer time to heal. Muscle
sprains should be treated immediately with ice, and rest. If the
strain did not improve over an average of your usual healing time,
consult a doctor.
* check here to read more about dance injuries and prevention
* check here for more about injuries that need professional attention.
* check here to read more about dance injuries and prevention
* check here for more about injuries that need professional attention.
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