How to Avoid Injuries and Improve in Dance

Every dancer injures themselves at some point in their carrer, so it's important for you to understand that you're not the only one. There's other people that have gone through the same thing that are willing to help you heal. I find that whenever I come back to dancer after an injury I'm more aware of my body and more cautious with that I do. I've noticed that everytime that I came back from an injury I worked harder on my technique and form, and actually improved a lot quicker.

How to avoid injuries:

1. Make sure you always warm up: Take your time before each class to warm up. Do some active/mobile stretching to get your muscles warm (don't sit in a stretch). If you find that you don't have a lot of space in the changing rooms, try finding an empty studio. If you're prone to certain injuries because of factors such as scoliosis, make sure to really work on that part of your body. Try to get it warm, but make sure to include some strengthening exercises as well
2. Cool Down: After class, take some time to cool down. Do some stretches and walk around a little bit to get your heart rate back to normal.If you find that you sweat during dance classes, bring a towel will you to wipe if off (if you don't have time to shower). This way you can prevent blockages and lumbagos (pain in muscles and joints in the lower back).
3. Be aware of your body and its limitations: In class, it's all about pushing yourself and testing your limits with new moves. But ast the same time it's important for you to know how far your body can go and where you need to take a step back. Don't try to hold a developpé for 2 eight-counts if you have a hipflexor injury, and don't try too many big jumps of you have a bad back or ankles(!). During your dance classes is the time where you can test your limits and see how your body is doing. By all means, keep pushing yourself, but do it in a way that will be beneficial for you in the longrun. Try new things, but take note of how your body feels. If you're not sure about whether your body is in correct (i.e. physiologically safe) form, talk to your teacher.
4. Rest: Your body can't always keep up with what you want it to do. Take at least 1 day each week where you don't dance and don't do any sports to allow your body to fully recover. Feel free to roll out your muscles and do some light stretching.

How to Improve Quicker:

1. Take notes: Make a note of the corrections that your dance teachers are giving you. (Of course wait until you get a break or until the end of class!) This way you can look over the corrections before your classes to make sure that you're thinking about all the right things. See what you're getting corrections on the most (e.g. higher relevé, or pointing your feet more when you're jumping) and try to apply those first.
2. Practice at home: Practice combinations that you're struggling with at home. It gives you more time to practice it without the constant cricisism and watching of your teachers. The good thing about practicing at home is that you can try new things! (and there's no dresscode, so you could be doing barre in your PJs XD.
3. Stretch regularly: It is no secret that flexibility is very important for dancers. Not only does it allow us to look more graceful and lean on stage, but it also makes it a lot easier for us to do the movements that we're meant to be doing. Imagine trying to a grand jeté with tight hamstrings - it won't look as nice and it'll cut your lines short. The key to stretching, is to remember to stretch your whole body. Don't just focus on your legs: stretch out your back, your arms and your shoulders, as well as the usuall leg and hip stretches. (let us know in the comments if you'd like to see a recommended stretching routine)
4. Be aware of your body: It's crucial that you understand your body and the feeling of it in different positions. For example, you shouldn't feel uncomfortable in a first position, because your body should know the difference between standing normally (in parallel) and standing in ballet positions. If you're struggling with this, take some time during your warm up and when you're practicing at home, to go back to basics to see what your body feels. Try simple things such as pliés and tendues in the different positions and examine the position of your body. Try to determine whether you're standing correctly, and make a note of how your muscles are working to get you into that position. A big part of dance is all about mind-muscle connection and visualisation.

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