{"id":31250,"date":"2018-05-16T08:17:27","date_gmt":"2018-05-16T08:17:27","guid":{"rendered":"https:\/\/www.danceforyou-magazine.com\/?p=31250"},"modified":"2018-08-23T08:29:47","modified_gmt":"2018-08-23T08:29:47","slug":"why-is-cross-training-so-important-for-injury-prevention","status":"publish","type":"post","link":"https:\/\/www.danceforyou-magazine.com\/en\/why-is-cross-training-so-important-for-injury-prevention\/","title":{"rendered":"Why is Cross-Training so important for Injury Prevention?"},"content":{"rendered":"

Cross-Training for Injury Prevention: Stability and Mobility<\/strong><\/p>\n

Injuries are common among dancers, but they are not inevitable. Taking a balanced approach to your training can help reduce your risk of injury and lessen your chances of being sidelined.<\/p>\n

\u201cDancers should aim for better overall stability\u201d to minimize the risk of a dance-related injury, says Kathleen Weber, M.D., the sports medicine physician consultant for Hubbard Street Dance Chicago.<\/p>\n

Cross-training can strengthen weak muscles, correct imbalances, and help prevent injury.<\/p>\n

\u00a0<\/strong>Common Causes of Dance-Related Injuries <\/strong><\/p>\n

Common ailments include shin splints, tendonitis, bone bruises, and stress fractures. The feet and ankles are especially vulnerable. Yet a 2013 review study published in the Open Access Journal of Sports Medicine<\/em> found that in modern and contemporary dance, for instance, there is a higher rate of back and arm injuries.<\/p>\n

Overuse, dancing on hard floors, and suddenly increasing activity – such as during an intensive \u2013 can lead to injury. Improper alignment is another culprit. Poor training habits, including \u201crolling in\u201d of the feet, not keeping the knees lined up over the feet, and forcing turnout, are a major source of strain and muscle imbalances.<\/p>\n

\u00a0<\/strong>Balance Stability and Mobility <\/strong><\/p>\n

Lumbopelvic stability is crucial, says Dr Weber. She advises dancers to \u201cwork the whole chain up.\u201d Don\u2019t neglect the hip and pelvic musculature. Instead, think of it as all one unit.<\/p>\n

Many dancers turn to Pilates, but Gyrotonic \u00ae and TRX also offer specific benefits.<\/p>\n

Gyrotonic \u00ae is based on spiraling motions. Unlike linear movements, the circular exercises move the joints through their full range of motion. A specific pattern of breathing supports the movements. TRX suspension training is also gaining popularity. Along with strengthening the lower abdominals, it works your gluteus medius, which stabilizes your pelvis when you stand on one leg, ensuring proper pelvic alignment.<\/p>\n

Keep Up Your Cardio <\/strong><\/p>\n

Dance is typically anaerobic. Experienced dancers know to keep up their cardio, especially when they have a lighter rehearsal or performing schedule.<\/p>\n

Alternating your workout can prevent muscular imbalances and weaknesses. Increasing your endurance also helps prevent fatigue. Using an elliptical or stationary bike, as well as swimming are low-impact activities that give your heart a workout.<\/p>\n

Running was once discouraged for dancers and students, but now more dancers are taking to the jogging trails. Some claim it boosts their energy and jumping power. If you run safely (good shoes, proper technique, and gradually increasing the intensity), you can reap the benefits.<\/p>\n

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theballetshop.yolasite.com<\/figcaption><\/figure>\n

Good Recovery <\/strong><\/p>\n

\u201cAs the body is building up, it is breaking down,\u201d says Dr Weber. Drink plenty of water, ensure proper nutrition, and get enough rest. \u201cEven during the dance week, it is important to have time off.\u201d Take time to warm up before a class or rehearsal, and be sure to cool down properly afterward.<\/p>\n

Some yoga and Pilates and classes are tailored to the needs of dancers. Look for a certified instructor, and build up gradually. If you have recurring problems, or specific concerns, you may want to seek the advice of a physical therapist or sports medicine physician before starting any type of cross-training.<\/p>\n

Stephanie Kramer<\/p>\n

This article was published in our Issue 65 (2015)\u00a0<\/em><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Cross-Training for Injury Prevention: Stability and Mobility Injuries are common among dancers, but they are not inevitable. Taking a balanced approach to your training can help reduce your risk of injury and lessen your chances of being sidelined. \u201cDancers should aim for better overall stability\u201d to minimize the risk of a dance-related injury, says Kathleen […]<\/p>\n","protected":false},"author":5,"featured_media":31251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"class_list":["post-31250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-performance"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/31250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/comments?post=31250"}],"version-history":[{"count":1,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/31250\/revisions"}],"predecessor-version":[{"id":31253,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/posts\/31250\/revisions\/31253"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/media\/31251"}],"wp:attachment":[{"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/media?parent=31250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/categories?post=31250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.danceforyou-magazine.com\/en\/wp-json\/wp\/v2\/tags?post=31250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}