Is it easy to get injured when dancing ballet? How can I prevent sprains?

To learn ballet, even ground exercises and handlebar exercises must be fully warmed up, wrist turns, shoulder turns, knee turns and other exercises are indispensable, and the head and neck will also be fully moved. Following the practice of a professional teacher, sprains and strains should be rare. My daughter has been studying at isee Cinderella's house for two years, and she has never been injured, and the teacher will teach dance lessons according to the child's situation, and will not let the child force to do some movements, and the teacher will also guide carefully where the movements are not in place.

Satisfied with mine? If satisfied.

It's easy to get hurt during dancingCompared with other dances, ballet has a lot of muscles and ligaments to do the action of the power point, which is easy to cause damage to the body. WhileIn ballet, the parts that are prone to injury are: feet, ankles, knees, waist, and muscles, and the incidence of injuries in these areas is high.

Here's what it's about:Precautions when dancing ballet, I hope it helps.

1. Foot abrasion, blisters, nail splitting, and instep strain

For dancers, it is normal for the feet to be worn and blistered, and it is normal to do a good job of cleaning the feet to prevent bacterial infection. Ballet dancers often need to slide the inside of their toes on the ground, and the nails on the inside of the big toe are easy to grind, if this condition is more serious, use a band-aid to put the inside of the big toe nail on before each dance to reduce direct friction with the ground, and do a good job of cleaning.

Foot tension is the most basic form of ballet, plus the center of gravity and displacement, the instep is easy to cramp or strain, if you feel uncomfortable, give yourself a foot massage on the spot, press the instep and the soles of the feet with both hands, and press several times in the uncomfortable position.

2. Ankle sprain and fracture

The ankle is a very unstable joint, which can be subjected to heavy pressure during ballet, and sprains should be treated with ice rather than heat or massage, which may cause dislocation or amplification of soft tissue misalignment. In severe cases, it is necessary to immobilize with a bandage or splint and then seek medical attention.

3. Excessive wear and tear of the soft tissues of the knees

In ballet, there are many stiffening movements of the knees, and the muscles of the thighs and calves exert more force, if you do not grasp the power of the muscles well, and use the joints to exert force, it is easy for the soft tissues of the knees to be injured or worn out excessively, and this injury is difficult to recover. It is necessary to pay attention to strengthening the muscles in time to weaken the impact of the knee joint, and once there is knee discomfort, it is necessary to stop dancing and rest for a period of time. When practicing special movements such as lifting, women try to wear knee pads as much as possible.

Fourth, flash waist

There is no bony chest frame in the waist, and experts point out that 70% of the weight of the human body is from the middle waist to the coccyx, and the psoas muscles and abdominal muscles are not coordinated, which is susceptible to injury. Therefore, when dancing, we should pay attention to tightening the abdominal muscles, and at the same time, the buttocks should not be deliberately bent back, but tighten the buttock muscles, and at the same time try to close the ribs, sink the shoulders and lengthen the neck, this way of tightening the middle waist is not only the most basic form of ballet, but also will effectively protect the waist from damage. When women dance ballet, they often have the phenomenon of slumping waist and hips, which is more damaging to the waist.

5. Ligament strain and muscle strain

After this type of strain, try to minimize movement in that area for a week or two. Flexibility should be practiced gradually, with warm-up exercises before each dance and relaxation training after dancing. Dancers also massage each other's muscles, such as thighs and calves, during rest, which is conducive to muscle relaxation.

Any sport and profession will have his occupational diseases, and they are prone to injury. Ballet dancers are also prone to injury, but ballet dancers, he should know how to protect himself, he has his own ways to prevent sprains.

Any sport has its benefits, but the corresponding thing is that in the process of participating in sports, it is more or less possible to make some hurting movements. Avoid heart injuries and avoid some of the injuries caused by sports. The key point is to warm up and stretch the joints and muscles to participate in the exercise before exercising.

When your joints are fully mobilized, go ahead and do it. Exercising this will reduce sports injuries.

Ballet dancing is definitely easy to get injured, after all, ballet is done with the toes, so it is easy to damage the ankles, you can fully move your body before training, and then concentrate during training and learn the skills carefully to avoid the risk of injury as much as possible!

The improvement of ballet skills is a slow and gradual process, and no matter how much we "hope that our son will become a dragon" or "hope that our daughter will become a phoenix", we should not be too anxious. Today's parents have high expectations for their children, but they must follow the principle of gradual progress, and speed is not enough, especially in an art like ballet, which relies on the lower limbs to carry the body, and beginners should not practice for more than half an hour a day.

Dr. Li emphasized that it is important to pay attention to the warm-up exercise before dancing ballet, and if the body is very painful or the pain is concentrated in one point, or the pain lasts for more than 24 hours, you should seek medical attention to check whether there is an injury.

How to prevent injuries when dancing?

1.Find a qualified training provider and teacher to ensure that you can learn the correct posture as soon as you get started.

If there are too many students, the teacher may not be able to take care of them and cannot correct the mistakes of the students one by one.

2.Dancing shoes must be professional, with the right hardness, and dancing with shoes that are too old or too worn is easy to hurt your feet.

3.Practice for 15 minutes a day at the beginning of the lesson, don't go too fast, and gradually increase to 30 minutes a day. During the exercise, it is important to rest at the right time to avoid injuring the arch of the foot, leg muscles and tendons.

4.Flexibility training should be moderate, so that the child can bear the appropriate force, and the training should not be too fast, so as not to strain the muscles and tendons.

5.Strictly follow the teacher's instructions, and children should have the correct posture in the exercises, regardless of their age or the length of time they have been learning.

6.If you have pain in your knees and ankles while dancing, apply ice cubes for 10 minutes to get rid of the pain and go home, otherwise you should go to the doctor.