Dance may look effortless, but it requires a lot of strength, flexibility and stamina. 它也带来了很高的受伤风险. 无论你是一个舞者, 舞蹈家或舞蹈老师的父母, you should be aware of the most common dance injuries and learn how to avoid them.

Johns Hopkins performing arts physical therapists Andrea Lasner and Amanda Greene share valuable information about dance injury treatments and prevention tips. 拉斯纳和格林, both dancers, have turned their love for the art into a means of helping injured dancers.

常见的舞蹈损伤有哪些?

A few studies that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries)是舞者中最常见的. The majority of these overuse injuries involve an ankle, leg, foot or lower back. 常见的舞蹈损伤有:

• 髋关节损伤:髋裂综合征; hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction
• 足部及脚踝受伤: 阿基里斯肌腱炎，触发脚趾和脚踝撞击
• Knee injuries: 髌股疼痛综合征
• 应力性骨折:跖骨、胫骨、籽骨和腰椎
• 舞蹈演员也有可能发展 arthritis 膝盖，臀部，脚踝和脚

Generally, dancers have a much lower rate of anterior cruciate ligament (ACL) injuries than other athletes. One explanation could be that dance training involves much more intense jumping from an earlier age than other sports, 哪些有助于改善肌肉控制.

我怎么知道疼痛是否是由受伤引起的?

In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which is also normal. However, if you experience the following types of pain, you may have suffered an injury:

• 让你夜不能寐的痛苦
• 一项活动开始时出现的疼痛
• 随着活动而增加的疼痛
• Pain that makes you shift your weight or otherwise compensate your movements

如果你经历过这样的痛苦, consult with a medical specialist — preferably a physical therapist or physician with experience in treating dancers. They will be able to determine whether additional testing is needed and will formulate an appropriate treatment plan.

为什么会发生舞蹈伤害?

跳舞是一项对体力要求很高的活动. 舞者每天表演几个小时的重复动作. Studies have shown that dancing five hours a day or longer leads to an increased risk of stress fractures and other injuries.

除了高强度的训练, many dancers get little time to recover between the sessions and have no "offseason." Restrictive diets and unhealthy body weights may also contribute to dance injuries. Proper nutrition 对所有年龄段的舞者都很重要吗.

舞者是怎么扭伤脚踝的?

脚踝扭伤是舞者的头号创伤. Traumatic injuries are different from overuse injuries as they happen unexpectedly. 当脚踝扭伤时, ligaments on the inside or outside of your foot get twisted or overstretched and may experience tears. 脚踝扭伤往往是由于起跳时落地不正确造成的, 脚踝错位(当他们向内或向外滚动时)或鞋子不合脚. 撕裂的韧带永远不会恢复到损伤前的状态. 一旦你扭伤了脚踝，你就有再次扭伤的危险. 增强肌肉力量以防止进一步受伤是很重要的.

舞蹈伤害预防

如何预防舞蹈伤害?

The majority of overuse injuries and even some traumatic dance injuries can be prevented. 遵循以下准则来减少受伤的风险:

• 课前、课间和课后都要吃好，保持水分充足.
• 得到足够的休息，避免过度训练.
• Do cross-training exercises to build strength and endurance in all parts of your body.
• 一定要穿合适的鞋子和衣服.
• 在训练或表演前一定要热身.
• 过健康的生活方式，了解你的身体.

When injuries happen, address them immediately and get advice from a doctor or physical therapist.

对舞者来说，什么是好的交叉训练?

Core and hip strengthening exercises like Pilates and stability-based yoga are great for dancers. And so are aerobic and cardiovascular activities, such as running, swimming or biking. They get your heart rate up and help build stamina for long performances.

许多舞者在常规训练中没有做足够的有氧运动. Just 30 minutes three to four times a week is usually enough to improve your endurance. As always, do this in moderation and in short intervals to avoid stressing your joints. Being screened by a physical therapist with experience treating dancers will help you identify individual areas of weakness to address with specific exercises.

舞者应该休息多久?

然而许多专家强调适当休息的重要性, 关于休息的频率和数量没有具体的指导方针. However, we know that dancing five hours a day or longer is linked to an increased risk of injury. 我们也知道剧烈的活动会导致微损伤, 运动后12到14小时，哪一种恢复能力最强. So it would make sense to take the next day off after a high-intensity activity. Dancers should work at their highest intensity a couple of times per week and then take at least two days off, 最好是一排. Also, a three- to four-week period of rest after the season is ideal for recovery.

舞蹈损伤治疗

舞蹈受伤后我应该用冰敷还是加热?

If it's a sudden injury, it's best to apply ice first to reduce swelling and inflammation. RICE treatment is a common approach that involves rest, ice, compression and elevation. After a few days, you can switch to heat to increase blood flow to the area and promote healing. 然而，每个人都是不同的. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice. 但是要注意在跳舞或伸展之前不要结冰, 因为你想让那些肌肉暖和起来，防止再次受伤.

舞蹈受伤有什么治疗方案?

It depends on the type of injury, your level as a dancer and many other factors. For example, 治疗脚踝扭伤之类的创伤, 你的医生可能会推荐RICE, 关节保护和物理治疗. For stress fractures you may need to limit weight on your foot by using crutches, 戴护腿或步行靴. 手术通常是最后的手段. It is best to discuss your treatment options with a doctor who specializes in dance injuries. And if you are 和理疗师一起工作，确保他或她在治疗舞者方面经验丰富. A big part of physical therapy is correcting the training technique that led to the injury. 否则，你可能会因犯同样的错误而再次伤害自己.

舞蹈受伤的急救箱里应该有什么?

Your regular first aid kit might already have many of the essentials for handling a medical emergency. However, 说到常见的舞蹈损伤, 你可能想要包括一些额外的项目, such as:

• 速溶冷敷
• Pre-wrap and athletic tape (if qualified providers are available to apply)
• Elastic bandages (to be used only for compression, not support while dancing)
• Crutches
• 局部止痛剂