Dancing involves a lot of work from the body and stress to the body. Even dancers who are careful with their training and diligent with their warm up to prevent injuries, can still face sore muscles and muscle strains.
When these type of injuries occur, it is important to treat the injury correctly so that you minimize the time it takes to return to dancing without risking further injury.
Often times dancers may treat their minor injuries incorrectly and delay the time it takes them to recover.
Knowing how to use ice or heat is important knowledge for every dancer and for the younger dancers their parents as well.
When Icing Sore Muscles is the Right Thing to Do
For a lot of dancers the immediate reaction to a painful area is to apply ice, but injury specialists warn that this is NOT always the correct approach.
Experts in the medial field suggest that icing is best meant for the treatment of fresh injuries. Also known as cryotherapy, this works best for treating pain and inflammation.
The ice causes the blood vessels to constrict which reduces swelling and discomfort. It can also reduce bruising by slowing down fluid build-up under the skin.
Be careful to avoid icing prior to performing any strenuous activity, cold muscles are tighter and can be more prone to pulls or tears. Also be careful not to return to dance or a strenuous activity immediately after exercising.
When applying ice to a muscle or joint, make sure you wrap your ice pack in a thin towel or similar material to avoid direct contact with your skin. Ice should also be applied for no more than 20 minutes at a time.
When Applying Heat Makes the Most Sense
Using heat, like the use of an electric heating pad or microwavable warming pack, is a good practice for soreness not related to swelling. Heat will help relax muscles and get rid of any stiffness.
Applying heat to a sore area can be beneficial before a workout or performing a routine, but it is critical only to do this if you are certain you don’t have a serious injury.
Just use common sense and some of the above ideas to treat muscle or joint problems, but please consult with your teachers or parents if pain is significant or you have any questions.
Trying to battle through significant pain can often lead to more serious problems. And you don’t want to be on the sidelines for a longer period of time than necessary.