As a dancer, your knees are vulnerable to an assortment of injuries. Did you know that when you land a jump, your knees absorb 3-4 times your body weight? The largest joints in your body – your knees – are especially susceptible to overuse injuries. If you’ve ever had pain in your knees, you know how much it can affect your dancing. The following are a few common knee injuries of dancers and how to properly treat and prevent them.

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1. Patellar Tendonitis (Jumper’s Knee)

Does your knee hurt when you land a jump? Do you feel pain in your knee when you bend your legs? You may have strained your patellar tendon, the long tendon that runs from your kneecap to your shinbone. Upon landing from a jump, you may feel a sharp pain at the bottom of your knee cap. You may even be able to pinpoint the exact spot of the injury with your finger. Jumper’s knee is generally considered an overuse injury and will slowly worsen with time.

Treatment Tips:

  • If jumping causes your pain, try taking a break from jumps and leaps.
  • Take a mild anti-inflammatory.
  • Stretch the quadriceps, hamstrings, and calves thoroughly before dancing.
  • If the knee pain is severe, seek medical treatment/rehabilitation.

Prevention: Incorporate strengthening exercises into your weekly routine. Focus on improving strength in your hamstrings and quadriceps.

2. Iliotibial Band Syndrome (ITBS)

Do you feel pain on the outside of your knee after dancing? You could be suffering from iliotibial band syndrome. This injury occurs when the iliotibial band (a tissue that runs from your hip to your knee) becomes inflamed. It is generally classified as an overuse injury and may be caused by uneven leg length or weak hip muscles.

Treatment Tips:

  • Ice the painful area and rest for a few days. Try to limit the steps and movements that increase your pain.
  • Stretch the iliotibial band. Cross your legs with the affected leg behind. Lean away from the painful leg, feeling a good stretch along the side of your leg. Hold for 30 seconds.
  • Stretch your hips by using a foam roller or tennis ball.

Prevention: Increase the strength in your hip muscles. If the pain is severe, consider a consultation with a physical therapist. If a leg length discrepancy is a possibility, a chiropractor may be able to help.

3. Osgood-Schlatter Disease

A painful condition that mainly affects teenage boys involved in sports, Osgood-Schlatter disease can definitely affect young female dancers as well. In this condition, a painful lump can develop just under the kneecap during growth spurts and puberty. Pain can last from weeks to months, or until growth and puberty have ended.

Treatment Tips:

  • Take an over-the-counter pain reliever.
  • Ice the affected area after dancing to reduce swelling and inflammation.
  • Limit jumps and leaps.

Prevention: Limit the amount of jumping you do during major growth spurts. Sometimes, the pain comes and goes intermittently.

2016 Thanksgiving
We will be closed the day of Thanksgiving only, Thursday, Nov. 24th. All other classes will be normal.