Ankle injuries are one of the most common injuries suffered by dancers. As a dancer, you need to be aware that you can injure your ankle fairly easily. Your ankle can be injured if your foot rolls, turns, or twists beyond the normal range of motion. Damage can occur when the ligaments surrounding the ankle joint are stretched too far, sometimes even causing a tear or a severe sprain. However, your risk of suffering an ankle injury can be reduced by taking a few precautions.
Here are the top five ways to avoid an injury of the ankle.
1. Stretch and Warm Up
Perhaps the most important way to avoid an ankle injury is to stretch properly and warm up your feet and ankles. All dancers know the importance of a proper warm-up.
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A warm-up and stretch routine loosens tight muscles and increases flexibility.
2. Use Your Technique
Success in any sport is directly correlated with overall technique, and dancing is no different. As you learn to dance, you are taught rules concerning placement of every part of your body. The techniques involve being keenly aware of your entire body during every step or movement. Each time you dance, remember to pay close attention to your technique. A slight overreach or misplacement can throw your whole body off, possibly resulting in an injury to your ankles, most especially if you are dancing en pointe.
3. Wear Proper Shoes
An instructor cannot stress enough the importance of properly fitted shoes. Dance shoes should fit your feet snugly, almost like a pair of gloves. If you wear shoes that are loose-fitting, you could easily lose your footing and turn your ankle.
4. Watch Your Landings
Jumps and leaps are fun to perform and beautiful to watch. However, improper landing from jumps can be detrimental to your ankles. Strive for a soft landing with a toe-heel landing rather than a flat-footed landing.
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The surface you land your jumps on is also important, so never dance on a poor surface.
5. Rest When Needed
A dancer’s ankles tend to really take a beating. Consider how many times your ankles absorb your body weight after a series of jumps or leaps.
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After a while, your ankles can start to fatigue and may begin to give out. Always listen to your body, especially if you start to feel pain. If your ankles begin to feel tired or sore, slow down or stop dancing altogether for awhile. If you dance through exhaustion, your form may suffer, causing a misstep that could result in a turned, twisted, or even broken ankle.
