How to Prevent Common Ballet Injuries

Practiced correctly, ballet shouldn't leave you injured or in pain. With proper warmups and stretching, along with good technique and dancing within your abilities, you'll be able to keep dancing for many years to come.

Steps

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    Always warm up before class or practice.
    • Get your heart rate up by doing some laps around the studio and maybe holding plank for a minute or two.
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    • Warm up your ankles, back and hips. Those are definitely the main three.
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    • To warm up the feet, circle the ankles both ways about 10 times. Do some jumps, relevés and tendus. #*To warm up you back be sure to crack it (if you can) and do some twists (like turn around from the waist up) and do some bridges or "seal stretches".
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    • To warm up your hips, do some battement cloches, splits, and some deep grande pliés.Don't forget to warm up other parts of your body: like hamstrings, shoulders, neck and such.
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    Stretch. Stretching at least 40 minutes per day prevents injuries and improves your dancing. If you do not have the time, it's your choice, but try to stretch every day. Even if you are on a vacation, a break or it's New Year's Eve or your birthday. If you can't do a longer stretch, try to do at least a shorter one.
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    Work out. Strengthen your core and turnout muscles to prevent knee or back injuries. Simple things like doing plank, sit-ups, plies and easy classes while paying attention to every single muscle all work.
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    If you are injured, be smart about it. Don't push it to make it work. Of course, all you want to do is dance, not sit and watch people do your class, but if you push it, it can become worse. If you want to, learn by watching your class closely while you rest the injury.

Tips

  • Good form looks good, and can help you prevent injuries. Take corrections seriously.

Warnings

  • Work with a teacher who knows dance, and avoid getting ahead of your classes. Ballet done wrong or before you are prepared for a given level can cause serious injuries. Work up to each next level safely.

Article Info

Categories: Ballet | Injury and Accidents