Dancers Anonymous > Injury Support Group

Discussion in 'Dancers Anonymous' started by mamboqueen, Sep 20, 2006.

  1. mamboqueen

    mamboqueen Well-Known Member

    I know I'm not alone here. What's broken and needs fixin'? And what are you doing to get it fixed?

    I'm currently in PT for some injuries sustained in a car accident that are exacerbated by dancing. I went for my pt right before my lessons today thinking I'm nice and relaxed (massage) and stretched out to the max. But, boy, am I aching now! Gotta hit the Advil.

    Basically, I'm having back, shoulder, occasional neck and hip pain. The pt's are working on my core muscles, my glutes, the muscles between my shoulder blades and my hamstrings (that was a special request so I can catch up to Kat's flexibility ;)). They also crack my spine (which is seemingly less of an adjustment each time I go).

    Anyway, I'm thoroughly enjoying the pt. Kind of like having a personal trainer. And the massage is nothing to sneer at either. I'm just dreading the time when it ends....although I will keep up the stretches they have given me. They're really helping.
  2. alemana

    alemana New Member

    do they have you doing resistance training?
  3. latingal

    latingal Well-Known Member

    I've been dealing with a foot injury for more than a year now. I finally took some time off from dancing to try and let it heal. I haven't danced a step in over a month....

    I've seen dance specialists in the fields of podiatry, orthodpedic surgery, and am under the care of a dance physical therapist. I've got stretches, strength exercises, hot and cold contrast treatments, kinesio taping, and creams, gels and herbs....who has time to dance?

    Thankfully the last month of total rest has really helped and I hope to go back to dancing soon....

    To all the rest of the injured....hang in there and keep searching the medical practitioners for the treatments that work best for you...
  4. skwiggy

    skwiggy Well-Known Member

    This is definitely a thread meant just for me!

    I have chronic lower back pain, and just beat a bad run of sciatica, at least for the time being. For this I did PT, massage, acupuncture, and now I do strength training, yoga, and I stretch several times a day.

    I had a random knee injury that I'm still not sure what it was. For this I rested my knee for 10 days, took celebrex for 18 days, and I'm still easing my way back into some of my physical activity that irritates the knee and icing it a lot.

    I had some kind of weird neck strain, and a shiatsu neck massager was the only thing that helped.

    I have bursitis in my left foot, and for that I stretch my feet, wear flats whenever possible, and ice it if it gets really bad.

    I swear, I'm falling apart at the seams.
  5. mamboqueen

    mamboqueen Well-Known Member

    Yes, I use bands, little circle bands and the ball. I also do a lot of isolation type of exercises which rock for me. I start with abdominal contractions bringing my belly button to the spine. Then I do that AND pelvic tilts, then both of those AND squeezing the butt cheeks. So, I'm learning to fire up muscles in a certain order to make sure I do things correctly.

    And one other thing to work on the back muscles. It looks like a band with grips at the end and it's wrapped around something on the wall and I "row" with it to work on the muscles underneath the shoulder blades. I have always had a really bad habit of engaging the trapezius muscles for this type of movement and I'm trying to undo that. I think that's why my neck and shoulders always have tension. They do too much work.
  6. mamboqueen

    mamboqueen Well-Known Member

    Girlfriend, I'm sorry to tell you this, but the nursing home will be calling you tomorrow! Take care of yourself!!
  7. mamboqueen

    mamboqueen Well-Known Member

    Kinesio taping? What's that?

    I told my pt today that dancing was either going to make me live longer or kill me sooner. I'm really not sure which. My daughter looked at my feet tonight with this horrific look on her face. I thought perhaps it was just my yellow toenails (just removed polish), but my feet really do look awful.

    I hope your pain stays in check once you get going again, lg.
  8. cornutt

    cornutt Well-Known Member

    I sympathize with you. Having been through a foot injury, I can tell you that the only way for a foot to heal is rest -- and of course that's kind of difficult since there are these various daily activities that you need your feet for. :) It took me a year before mine didn't hurt any more and I could start working on strengthing it again. Fortunately, since I started dancing, my feet or so much stronger that it's not much of a problem any more. Still, there are a few things I have to watch out for... I'm very careful to never remain in a squat position for more than a minute or two (I think that's how I hurt my foot in the first place).

    You might be able to get it to heal a bit faster if you work on your shoes to take pressure off of whatever part is injured. I had plantar facitis, and one thing that helped me was to build up some major arch supports in my shoes. The first thing I tried was to just stuff my shoes full of toilet paper and adjust it until it felt reasonably good. Then, I got some high-density foam, cut it into shapes, and glued those into some of my shoes. That helped take the pressure off of my heel and I think it healed faster that way.

    The other thing I found out, and it seems obvious now but you don't think about when you're hurting, is that being off your feet makes it difficult to maintain weight. I had to find other ways to get exercise for a while to keep my weight from ballooning.
  9. latingal

    latingal Well-Known Member

    Okay, I'm not an expert my limited understanding...

    Kinesio tape is a special type of tape. Unlike regular coaches tape (the white restrictive stuff), this tape is supposed to provide support while allowing the underlying muscles to exercise and also maintain circulation through the area. This tape is absolutely great....really expensive, but great. You can wear it for multiple days and it's definitely much more comfortable than regular types of tape.

    Kinesio taping is a certain way of using Kinesio tape to aid in the healing of injured areas.

    Oh I can sooo empathize...people look at my toenails now and wonder if I have a disease (no...just double nails from the pressure points in latin shoes). I used to dance modern...I never had foot injuries or such awful looking feet...and I was dancing barefoot then!

    Thanks MQ....I have this fear that it's going to balloon up to the size of a baseball when I start back up. *sigh*
  10. latingal

    latingal Well-Known Member

    I am sooo going stir crazy not dancing...

    Good advice....I am now all the rage in tennis shoes for street shoes and dance shoes with dancers pads. ;)

    I am currently employing 4 different types of pads (one I actually make myself - totally custom for me) depending on what type of dancing and what shoes I'm wearing. It took a lot of time trying different types in different heel heights, dance styles and different padding materials....just call me the orthotic queen.
    Am totally struggling with that right the heck am I going to get into those tiny little latin dresses - eh? *sigh*

    Thanks for the advice!
  11. latingal

    latingal Well-Known Member

    Hang in there skwiggy....I can empathize.

    I'm starting to feel like if I did all the things the doctors told me to do for all my problems, I wouldn't have to worry about pain from dancing because I simply wouldn't have the time or energy to dance after all that! *grin*
  12. Joe

    Joe Well-Known Member

    I had a foot problem where there was pain when I flexed the toes--problematic when rising in ballroom. So of course, instead of going to a doctor who would just tell me to stop dancing for x long, I just taped it up with athletic tape when I danced, and it helped reduce the pain by keeping everything in place where it belonged. The problem is gone now, but I don't know whether it just went away, or was helped go away by keeping it taped up, or whether losing a lot of weight was the primary factor.
  13. fascination

    fascination Site Moderator Staff Member

    losing weight solved alot of my problems...course I'm kind of afraid to even post on this thread....
  14. mamboqueen

    mamboqueen Well-Known Member

    Isn't it funny how we think? Sometimes I don't want to go to the doctor because he just *can't* tell me I need to stop dancing. Aint gonna happen. I always ask for Plan B, which is now pt.

    So, lesson here...tape it and it will go away. Gotta get me some tape!
  15. DancePoet

    DancePoet Well-Known Member

    Well whatever you do, heal your body first before doing too much more dancing. It won't be fun to ease up on something you love, but it could lessen the likelihood of an ongoing or repetitive problem, or worse, a permanent issue. Hope you get well soon! :friend:
  16. DancePoet

    DancePoet Well-Known Member

    Sounds like you have a good handle on the need for rest sometimes. :cool:
  17. DancePoet

    DancePoet Well-Known Member

    I'll probably sound like a broken record, but rest could be very wise. ;)
  18. skwiggy

    skwiggy Well-Known Member

    Yeah, tell me about it. I often feel like I'm 90. I can only imagine what bad shape I'll be in if and when I make it to 90 for real.

    But I definitely try to take care of myself, and I've come a VERY long way. I'm in much much better shape than I was 6 months ago, which has helped pretty much everything.
  19. skwiggy

    skwiggy Well-Known Member

    Tell me about it! Being ordered to take 10 days of complete rest just about drove me insane, and that was only 10 days! And I definitely did gain some weight doing it. :(
  20. skwiggy

    skwiggy Well-Known Member

    Thanks, latingal. I'm sure we'll both pull through. :)

    And I do all of the things they tell me to, and it does take a lot of time and effort. I've had to rearrange quite a few things to squeeze it all in. But I can't argue with what seems to be working.

    The tough part is avoiding complacency. It's easy to remember to do your exercises and all when you're in pain. But once you're over the hump, it takes major discipline to keep doing it regularly. I have to keep reminding myself that if I slack, I could end up right back where I was, or even worse off.

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