Live, Laugh, and Dance in the Rain

Snap, Crackle, Pop. Sound Good When You Eat, Not When You Dance

There are so many dance injuries that can be prevented.
There are dancers that don’t know how to limit their risk of injury while dancing.
How can dance injuries be prevented?

There are many different types of dance injuries,

A few studies that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries) are the most common in dancers. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Some common dance injuries are: Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle impingement Knee injuries: patellofemoral pain syndrome Stress fractures: metatarsals, tibia, sesamoids and lumbar spine Dancers are also likely to develop arthritis in the knee, hip, ankle and foot.
Source: Common Dance Injuries and Prevention Tips

One of the most common issues for dancers are their hips. Snapping hip syndrome is common In a lot of dancers, but it can be preventable.

Iliotibial (IT) band tightness, weakness along the outside of the hip and lordosis can cause this syndrome. Dancers will experience a snapping rubber-band–like sound in the frontal hip joint, as the IT band glides over the greater trochanter (upper-leg bone) during battement or développé. Prevention Tip: Strengthen the lower abs and all pelvic stabilizers (abductors, adductors, hip flexors), and avoid turning out at the feet, which stresses the knees and hips.

Not only are adult dancers prone to injuries, but children are also getting injured. This infographic explains where children and adolescents are mostly injured.

Nationwide Children's Hospital Dance-Related Injuries Infographic

Dance-Related Injuries Infographic from Nationwide Children’s Hospital

Whether you are older or younger, it is never good to hear a snap, crackle or pop when you dance. Make sure the dancing is clean and as proper as possible to minimize injury.


Dance. Pain. Roll it Out!

People need to work out their muscles with a foam roller after dancing.
Many people don’t know they have knots in their muscles after they work out, or how to work them out.
What happens to your muscles after a dance class and how can you minimize the pain?


After a long day at the studio, your body will feel either exhausted or liberated. Either way, use a foam roller, especially on your legs.

The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.
Source: Benefits of Foam Rolling….Even for Healthy Runners – Fleet Feet Sports West Hartford

There are so many different benefits to rolling your muscles after you have worked them through a class. There are also different types of rollers that can really work your muscles just based on how their made. Here is one that Jennifer Stahl loves:

From the company that brought you the original torture-device looking rollers that unkink all your knots, this new style adds an extra trick to its arsenal: traction.

Rather than trying to get deeper into the muscle tissue by just pressing harder, this roller’s bumps grip your skin to offer a cross-friction massage. By shifting back and forth, you can tug the muscle underneath whenever it isn’t responding to traditional self-massage techniques. This strategy felt particularly delightful on my calves.
Source: Meet Your New Favorite Foam Rollers – Dance Magazine

So once you have your roll, what next? Now you work the knots out of those muscles

Are your legs feeling sore and tight from lower-body workouts or long runs? Using a foam roller can help. Get the full workout here:

Source: 13 Foam Roller Exercises For Sore, Tight Legs

So when you’re planning on dancing, make sure you roll after…you never know what kind of knots you got yourself into!

Odd Man Out

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Ballet is great, but it’s very technical. If you forget where to be, you’ll look very out of place!


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Find whatever it is, and don’t let it go!



Life’s gotcha down…

This is hilarious!


Stress Relief: 10 Ways to Relieve Stress

I love this article! It has 10 Ways to Relieve Stress so you can get back to your happy life…


Summer used to signal a time for a well-deserved reprieve from life’s rigors. Par for the season: lazy afternoons at the beach, abbreviated workdays, and long breaks away from the daily grind. This year, though, you might be working extra hours and staying closer to home to save some cash. But there are still plenty ways to relax and rejuvenate. The key is to learn how to “disengage” from daily stress. “When you’re taking fewer days off, it’s especially important to find ways to unwind during the downtime you do have,” says Katherine Muller, Psy. D., director of the cognitive behavior therapy program at Montefiore Medical Center in New York City.

Source: Stress Relief: 10 Ways to Relieve Stress

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