Shaking your booty on the dance floor can be way more than a good time—a dance-oriented fitness class often offers major health perks. Unless, that is, you dance yourself right into an injury: A simple misstep, an overly energetic turn, or a poor landing can all leave you hurting. In fact, dance-related injuries might be on the rise. New research, published in the Journal of Physical Activity and Health, found that the annual number of dance-related injuries has increased 37% over the past two decades. The study, which looked mostly at teen dancers, found that sprains, strains, and falls were the most common complaints. But just because you’ve got a few extra candles on your birthday cake doesn’t mean the findings don’t apply—particularly with the growing ubiquity of dance-oriented fitness programs that often entail some pretty tricky moves. Fortunately, you can prevent common dance injuries with some simple strategies. Jessica Matthews, an exercise physiologist for the American Council on Exercise, offers up three common dance woes—and how to make sure they never happen to you. Ankle sprains All that side-to-side choreography can put your ankles at risk. One slip, and you could be stuck with swelling, throbbing pain, and stiffness. The fix: A proper warm-up can help prepare your ankle, and the rest of your body, for movement. Plus, take care to increase the intensity of certain moves, such as pivots and turns, gradually throughout the class. Torn meniscus Take twists with caution. Meniscal tears of the knee often occur when the knee joint moves in one direction, without the foot following along. The fix: Choose the right footwear. Typical athletic shoes can stick to the floor, so opt for more flexible sneakers that make pivots easier. And keep in mind the type of floor you’re dancing on: Tile and concrete floors are relatively unforgiving, and carpeted surfaces may cause you to stick. Hardwood floors are often a good option, as they provide a bit of give and allow you to easily change direction. Overuse injuries From muscle sprains to severe muscle soreness, overuse injuries are on the rise among dance class aficionados, Matthews says. The fix: Start slow! Dancing is fun, but avoid the temptation to do too much too fast (especially if you’re new to fitness in general). Modify the moves to meet your current fitness level (a good instructor will provide options or personalized advice) and take a few days between each class to rest up. More from Prevention: Find Your Dream Dance Class Questions? Comments? Contact Prevention’s News Team.
