Injury Prevention
Are acute injuries long term? (yes or no)
Protection, Rest , Ice , Compression, Elevation and Diagnosis.
How can it helps you in the proactive practice of self care to put yourself first? Explain
Cultivate care and concern for your physical body, but also have courage and conviction to seek support to meet your needs. Learning to dance smarter, not harder, is the challenge. Rather than finally dropping into bed exhausted after each day of relentless activity, develop on ongoing awareness of your needs and make smart choices to meet them. Building in practices for rest and recovery requires discipline that starts with the motivation to take responsibility and commitment to one's self-worth in being an artist. Remember, life is not a dress rehearsal.
Describe ways to prevent acute injuries
1.Warm up before all dance activities, and avoid static stretches before dancing.
2. Get enough nutrients to support your body's needs.
3. Avoid dancing in states of fatigue or without sufficient sleep.
4. Develop proper alignment and well executed movement patterns in your dance training.
5. Develop strategies to reduce stress and anxiety, and to promote phycological wellness.
6. Make sure all equipment, props, and wardrobe are in proper working order and are being used as they were designed. Make sure the dance surface is clear of debris and obstacles.
Explain the process for each word of priced method.
Protection: Remove additional danger or risk from injured area.
Rest: Stop dancing, and stop moving the injured area.
Ice: Apply ice to the injured area for 20 minutes every 2 hours.
Compression: Apply an elastic compression wrap to the injured area.
Elevation : Raise the injures area above the heart.
Diagnosis: Have a health care professional evaluate an acute injury.
Name each step to success proactive practice of self care.
1. Take responsibility for your own self care.
2. Put yourself first.
3. Focus mindfully on the value of rest.
4. Invest in non doing activities.
5.Practice resting consistently.
6. Add variability.
Describe 4 characteristics of dance or the dance environment that may predispose you to injury.
1.Long training hours.
2.Choreograohy that is too complex or physically demanding for you.
3. Dance floors that are too hard or too soft.
4. A change in surface from one level of firmness to another, where your body is not able to adequately accommodate to the surface.
What things you should avoid in the first days of an acute injury?
Heat, alcohol, running, massage
Name 4 strategies for building a healthy approach to your training.
Monitoring, mental fatigue, keeping a journal and identifying sources of stress.
Talk about stress reduction and recovery skills
Dynamin rest and decompression activities, such as controlled breathing and other calming methods for stress relief, postexercise relaxation and flexibility exercises to restore length in tight structures, and lying supine (on your back) with the legs supported on wedges to allow the lumbar spine and hip muscles to relax.
What is Hip Arthritis?
Hip arthritis most commonly known occurs when there is a degenerative breakdown of the smooth cartilage surface that covers the head of the femur, the inside of the acetabulum, or both. It is usually a result of either a traumatic injury to the hip joint itself or a long-term cumulative effect of forcing the hip joint to beyond its capacity. Without that smooth covering, the joint becomes increasingly painful and irritated. At this time, no known method of preventing arthritis exists, nor is it fully understood why some dancers develop it and others do not.
How can you avoid burn out?
One way you can prevent burnout is by balancing high performance standards with realistic goals, including gradual return to dancing after breaks or injuries. In addition, you can bolster prevention skills by embedding regular rest or recovery time into practice, rehearsal, and performance schedules. Rest is the key to prevention, helping keep you strong, motivated, and free of injury.