A cold ballroom, a hard floor, dozens of dancers giving it their all at the same time: the average conference room may be full of excitement and creativity, but it can be a challenging environment to dance in. Dr. Alexis Sams, PT, NKT, founder of AZ Dance Medicine Specialists in Phoenix, Arizona, says she often sees traditional dancers “Back pain, tight ligaments, and weakness, especially in the hips, knees, and ankles.”
How can a student leave them all on the floor without hurting themselves? Ensuring teachers and dancers keep safety in mind while going through these rigorous weekends can go a long way toward preventing frequent injuries at conventions.
for teachers
Safety first
Assembly teacher and choreographer Chip Abbott said teachers should prioritize safety when choreographing dances and encourage students to protect their bodies. “I try to limit certain jumps in my sets because I know they’re going to be dancing on a hard floor,” he said.
Abbott divided his class into groups as quickly as possible. Not only does this provide the dancers with a much-needed break from a long day of dancing, but it also gives them enough space to try out all-out moves. For his theatrical combinations, Abbott said heels are optional and suggested dancers learn the combination in flats and then decide if they want the added challenge of wearing heels. “The safety and health of my dancers will always take precedence over the appearance of my choreography,” he said.
purposeful practice
Kimberly Field, owner and director of Valley Dance Theater in Staunton, Virginia, trained her dancers in advance to meet the weekend’s demands. “If my students are competing, we will repeat their numbers to build endurance and ensure they can perform safely even when they are tired,” she explains. Field also focuses on technology as a good tool for injury prevention. “Movements such as engaging their core muscles and rolling their feet will help protect their joints,” she says.
for dancers
Be prepared and revise wisely
Preventing session injuries starts long before the first class of the weekend. “I hope the dancers have gotten proper rest and hydration, done some physical training, and participated in all classes leading up to the convention,” Sams said. “The more consistent your training and fitness can be before, during, and after the weekend, the less nervous your body will be from dancing in a new environment and on a different schedule.”
Even with all the right preparations, it’s easy to get caught up in the weekend hype, push yourself too hard, and risk injury. “It’s nice to crave attention, but it should never come at the expense of your health,” Sams said.
Field advises dancers to modify, slow down or skip steps they are not confident in performing on the floor, while making a mental note to ask their teacher to address these things when they get home. “One instructor cannot meet the needs of hundreds of dancers of varying ability levels,” Sams said. “But I’ve heard personally from dance teachers that being confident in what you can do and changing what you can’t do will make you stand out as a smart, aware dancer.”
If you have any questions please speak up
While some generalized aches and pains are normal, if it persists for more than 48 hours after the convention weekend and does not improve, Sams recommends notifying a parent or teacher. “The sooner you let someone know that something isn’t right, the sooner it can be addressed before it becomes a serious problem that may require more treatment,” she explains. Prioritizing recovery from the last session is the first step in preparing for the next session.
