First Five Ideas to Avoid Dance Related Accidents

Here we will discuss five ways to help with any situation.
1. Dancers should be more physically fit - Make sure your body is strong before you start a performing schedule. Do not push until you are physically able.
2. Eat, drink and live for a performer's needs - Avoid smoking. A dancer's diet needs to be carefully planned and structured to fit into work, class, rehearsal and performance schedules but provide adequate nutrition. It is critical that dancers have great nutrition. The correct amount of an adequate supply of fluids, calories to match work demands, good quality protein plus vitamins and minerals is required.
3. Warm-up and Cool-down training - Dancers should exercise 30-45 minutes daily plus a good short warm-up period prior to performance. The daily workout should include relaxation exercises, body alignment, flexibility exercises, balance and coordination of breathing. Some cross training helps too, if possible.
A warm-up prepares and focuses the mind and body for performance. A good warm-up is 10-15 minutes long. It (A) raises the body temperature. (B) raises the heart rate and increases the circulation of oxygen, nutrients and waste materials from the body. (C) improves the viscosity of the sinovial fluid in the joints. As the body temperature rises, the ability to stretch increases, so stretching should begin after the warm-up. Warm-ups are also a time for the dancer to better understand his/her body and take personal responsibility for needs, such as special stretching or strengthening.
Most classes cannot devote enough time to a comlpete warm-up, stretch and cool down. You have to be responsible on your own. This is especially important for amateur performers.
4. Stretching - Stretch at the end of any activity. Stretching makes a great cool-down. Stretching allows the muscles to stretch to the maximum. Also use deep breathing and visualization while stretching.
5. Better awareness of anatomy and how the body works - a clearer knowledge of how the dancing body works can often cure a problem before it starts. Teachers and coaches must insist on proper technique, strengthening and conditioning. Watch for repetitive compacting of the lower extremities. This leads to chronic fatigue of the area. Failure to absorb the shock of impact can be the result of weakness, fatigue or lack of flexibility. Achilles tendonitis is related to fatigue.
Read and digest these five ideas. Work on these five. Remember dance is serious exercise. Be prepared.

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