How to Deal With Injuries in Ballet and Fitness
ouch, Injuries…
Understanding how to deal with injuries can be confusing and frustrating. Trust me, I know exactly what it's like. I've been there many times. And, there have been moments where I think to myself, "If only I could go back, I wouldn't take my body for granted."
Yes, things hurt now. I've had many injuries throughout my career. But, sadly, I didn't value myself or my body enough to speak up. I thought it was my duty to go back to class and rehearsal, and that’s all that mattered. Job security is always a topic of anxiety amongst professional dancers. Our livelihood depends on our ability to perform, not just on stage but in class and rehearsal too. More than once, I told my physio I felt great just so I could get back to class. I was lying, of course. To her and myself. I took as many OTC pain relievers I could to dull the pain so I could get on with things, so I could keep dancing. Major mistake.
Now, at 34, all my previous back problems and scoliosis issues have returned in full force. There isn't a day that goes by that my body doesn't suffer. I don't remember the last time I woke up and said, "Oh wow, my body is pain-free!" And, I'm not talking about sore muscles from working them pain. This is not a "good" pain, like in a deep stretch. This is "bad" pain in its ugliest form. Sciatica, hips pinching, chronic tendonitis I used to have to get cortisone injections for, whiplash to my back and neck during rehearsals, the list goes on! But, there is one thing they all share. Every time I got hurt, every time I felt pain, with every injury that came my way, I always went back too soon.
"If only I could go back, I wouldn't take my body for granted."
Like so many other dancers, I was afraid of missing out. I thought I needed to prove to others that I was strong and capable, that I was ready to go on tour, that I was able to dance. No matter what.
So, if you won't listen to your physio right now, then listen to me. If you want to get past this, if you're going to go on to have your career and your body get you through life for as long and pain-free as possible, listen up!
I know it's hard not to feel upset and frustrated in the beginning, go easy on yourself. You'll get past this. Just take your time, let your body heal. And, for pity's sake, go see a physiotherapist or an osteopath, a medical professional to tell you clearly what is going on!
If you can’t workout,
take care of your core and your back mobility with this series of exercises you can do on a chair.
You’ll thank me later ;)
With all that in mind, here are some tips for dealing with some issues or feelings you may encounter when dealing with an injury:
First things first,
As soon as the injury happens RICE.Rest
Ice
Compression
Elevation
*never use heat directly following an injury*Get to a safe spot, and get off the affected area. Immediately. Ice it to help with swelling and pain. If a professional has advised you to compress the area (like with a sprained ankle), then do so. Elevate the part of your body that's hurt above heart level. It will help with swelling, pain, and the throbbing that comes with it.
Check with a physio/osteo immediately.
If you haven't already, get to a professional. Listen to what's being said, ask questions. And, from my personal experience, pay extra close attention to what you're not supposed to do. Implement and follow through with everything you're advised to do if you want to heal. You are not made of steal, whatever your doctor/physio tells you, it's not just to hear themselves talk. It's to help you, listen and adhere to the regiment you are given. It'll pay off in a big way.
Recovery time is mandatory.
Your body has to have time to heal, to repair itself. Do not jump back into your routine without proper rehabilitation. Every time you see your physio listen to what you are being told. Week by week, as long as it takes- you must listen to what your physio is clearly saying. This is your body, your health we're talking about. It's not just about getting back to dancing and living everyday life. You have one body, it has to last a lifetime.
Avoid alcohol and caffeine.
Give your body plenty of water to stay hydrated as you heal. Herbal teas can be a nice change of pace, and there are some amazing ones for inflammation and relaxation.
Do not despair.
Love yourself, don't hate yourself, have compassion for what you're going through. It's tough, I know. But, remember, there are things we simply cannot control in life. Do not put your energy into "shoulda, coulda, woulda," put your energy into things you can control.
Take this time off to learn something new! If you can't work or dance, make this time productive in another way. Learn something for the future. Everything you learn in life comes in handy one day. (You'd be shocked how often we recall valuable information we thought was "useless.") Besides, maybe you'll discover something you love that will change your life forever. See the world from a different perspective, not all the bad things that happen turn out to be all bad; maybe they're opening new possibilities we never knew were there, or perhaps they're helping us learn how to have a positive outlook on life.
Still Need Help?
If you find yourself feeling short of inspiration, remember you can download the Get Ballerina Fit workout. What helps you the most when fatigue sets in? Let me know in the comments below, so we can all learn from each other. Let’s keep dancing!
‘Get Ballerina Fit’ Free Guide
Lazy Dancers Ballet Workout Plan: Get Ballerina Fit!
This totally free Guide will take you through the strength and skill building techniques you need to gain a ballerina’s confidence and poise, no matter of your schedule, or what age and fitness level you’re at.
All achieved from the privacy of your living room ― no, really!
Of course I’m here for you, so if you have any question or want to start a conversation, feel free to leave a message below or send me an email to hello@lazydancertips.com :)
Love
Alessia