Helpful tips for the aspiring dancer or gymnast - by Dr Melanie Xabregas

​If there is one thought that makes a dancer or a gymnasts cringe, it’s injuries. Injuries are a part of any sport that are both inevitable and unavoidable. However, dancers and gymnasts are at a significantly higher risk of developing injuries when compared to other sports due to the very high demands and the strenuous body positions these athletes must endure. Some injuries may be minor, like scrapes and bruises that you and your child can deal with easily. Others can necessitate going to a allied health or medical professional.

Most injuries occur because some of the muscles involved in the execution of a trick or skill are not strong enough to withstand the stress placed on the joints during that movement. This often happens to children whose bones are still in the process of growing. The most common of these injuries are sprained/strained ankles, closely followed by hip and lower back injuries. Although acute injuries are seen commonly, typically, among dancers and gymnastics, it is overuse injuries that occur most frequently. These overuse injuries occur when the small but vital muscles that support our joints are not strong enough to stabilize and protect the joint they move. If not treated accordingly or neglected, these injuries show up as arthritis later on in the person's 30’s and 40’s or continue as chronic pain. To prevent sprained or twisted ankles, for example, the muscles surrounding the ankle joint should be trained and conditioned well and regularly, and be strong enough to ensure that adequate mobility, stability, and strength is present and maintained. This is where your Chiropractor can help.

Your Chiropractor will perform a full body assessment to gauge your child’s fitness for the sport they desire to play and determine any specific injury risks or weaknesses he or she may have. Chiropractic understands the interconnected relationship of the body and specifically identifies strengths, weakness, and overcompensation in gymnasts and dancers and will treat accordingly to help their body perform at their best throughout the stages of their development and progress in their sport. Treatment may be done through the use of soft tissue releases, mobilisations, adjustments, stretches etc.  Your Chiropractor will help and guide you to achieve optimal biomechanical movement and function to help maximize your potential in your dance and/or gymnastic life. They can provide you with a rehabilitation program and advice on self care strategies to ensure you have the help, tools, and knowledge for your journey towards recovery and peak performance, with the goal to keep your child safe and in their sport for as long as possible.

So what are some ways in which you can help your child decrease the risk of injury and keep them dancing and tumbling for longer? Here are some helpful, and easy, tips to help you maximize your child’s potential;

• Visit your Chiropractor for a full body assessment to determine if your child has any biomechanical limitations that could limit them within their sport or particular sport-specific skills. This will promote proper movement, vital for a child in sports such as dance and gymnastics, and decrease the chances of injury
• Establish a specific strength and conditioning program with your health professional to balance out their bodies
• Ensure you have a good Coach and have a good relationship with them. Don’t be afraid to ask them questions or raise any concerns, politely, that you may have. A good Coach is aware of the risk of dance/gymnastics-related injuries, and is educated enough to advocate the use of stretching and strengthening exercises. A lot of body imbalances and injuries can be corrected if the Coach is concerned about conditioning dancers and gymnasts’ bodies as opposed to pushing them to learn the latest skills.
• Good nutrition is a necessity! A healthy, balanced meal consisting of wholefoods to ensure your child’s body has the necessary fuel and nutrients to meet the demands gymnastics and dancing place on your child’s body and to keep your child thriving
• Stay hydrated! Ensure your body has enough fluid to keep the body cool and provide for the proper flushing out of by-products and waste that the muscles produce during strenuous activity.
• Equip your child with any safety gear they may need for practice, for example, wrist or ankle guards, adequate footwear etc.
• General mobility and flexibility is a must. Keep moving and stretching
• As soon as you suspect your child is injured, visit your health professional immediately. Follow all of the professional advice for a faster recovery and be sure to get a positive physical assessment/evaluation before allowing your child to return back to practice or training sessions.

Dr Melanie Xabregas is an experienced and passionate chiropractor with a special interest in helping children experience optimal performance and longeviety in dance and gymnastics. She brings a gentle, caring and friendly approach to her examination and treatment. Learn more about Dr Melanie
Available for consultations Tuesday & Friday between 2pm - 6pm 

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