- Eat well—Having a balanced diet that includes the proper amount of nutrients to sustain an active lifestyle is important. If your body is not receiving the energy it needs, it will be weak and tired.
- Stay hydrated—Drinking a lot of water helps your muscles stay energized allowing them to activate more easily. It also speeds up the recovery time. If your muscles are dehydrated they will stay sore longer and won't get rid of the toxin build up as easily.
- Get enough rest—Overtraining will definitely cause injury because your body will not have had time to recover and ultimately won't support you. This can be one of the most difficult things to accomplish as a professional dancer because of the rigorous schedule. But please get enough sleep and rest during the little time you may have. It's important!
- Do cross-training—Since overuse is one of the top ways dancers get injured, cross-training helps build other muscles that don't get used often. It gives the muscles that do work a lot a rest. This way you get a more balanced exertion of muscle.
- Warm up and cool down—Warming up before class or rehearsal is essential. Cold muscles are a sure way to get injured. Cooling down is most often forgotten but just as important. After exercise you should always stretch and roll out. Stopping abruptly after exercise slows your heart rate down, and the blood pools in your legs and feet which can make you feel dizzy. You should continue exercising slowly and gradually stop moving.
These tips are all important to stay healthy and limit the risk of injury. However, dancers do a lot of repetitive movement for several hours a day and as the study in my previous post has shown it can lead to increased stress on the body. On top of the intensive training, there is very little down time between performance seasons and rehearsals. Therefore, follow these tips and you are on your way to being a healthier, stronger you!
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