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it important for you to attend the next salsa event, mambo class, or social?
Old injuries can contribute to limited range of motion, muscle spasms, atrophy of muscle leading to weakness in muscle groups or joints making you more susceptible to injury.
and trauma, these acute
occurrences can lead to chronic conditions of pain and discomfort.
It is possible to feel as if the injury caused by the accident has
healed then sometime down the line a seemingly unrelated discomfort or painful
can lead to both emotional and muscular tension.
Tension blocks the free smooth flow of energy and blood.
Improper posture while sitting at the computer or talking on the phone
or an improper height for your desk or chair can contribute to muscular
tension. A lot of people dance to
get rid of tension and help manage stress, which is
excellent to do, There are times when there is to much in your dancing.
Tension can contribute to making you less aware of the dance floor or
is in itself a risk factor for injury. In
order to be safe on the dance floor defensive measure are necessary.
Dancing with someone who leads you to strongly can lead to shoulder and
upper back injury. Dancing with
someone who leads you all over the place with
turns on a crowded dance floor can lead you into collision course with
other dancers and throw you off your center. Dancers have come away from the
dance after someone has stepped on the top of their feet causing black and
blue marks. Dancing with a
partner who is not sensitive to your level can be another accident waiting to
happen.. It is important to take
classes to develop a level of skill and safe sensible habits on the dance
floor. We have so many wonderful
teachers take advantage of their knowledge.
As a women if you feel that someone is on the dangerous side politely
decline to dance. While in
a class if you find that guys are
executing movements that cause you discomfort then bring that to the attention
of the instructor for clarification. You
can verbally communicate your concern to your partner.
And finally you can stop dancing in order to protect yourself. There
will be another song and another partner soon.
weight is another risk factor -- 61%
of adults in this country are obese.
We do see some overweight salsaros and
salsaras on the dance floor.
The extra weight puts extra stress on all of your weight bearing
joints. That extra weight
can contribute to chronic back pain and extra stress of the knees and ankles.
Lets look at some things that can help you stay on the dance floor more safely longer. Stretching exercises and yoga helps to move blood and energy to and through the muscles while helping your flexibility. Range of motion exercises are important, especially if you have prior injuries to a joint. Range of motion exercises help to supply blood to a joint. If you have an area that has been weaken then it's important to do strengthen that area .
breathing or meditation can be helpful if you feel emotionally stressed. It
is a good idea to exercise the feet, pointing and flexing at the ankle and
curling the toes helps with strength and flexibility of the feet.
Wearing the proper shoe is important as well as shoes which provide
good support for the ankles
hydrating with water when doing a lot of dancing helps to move toxins produced
by the activity out of the muscles.
you happen to incur an injury it is very important to handle it well to
quicken the recovery time and protect yourself
from developing a chronic condition. An acute injury calls for the
first aid application of RICE, and a visit to your physician if the injury
warrants it. RICE is an acronym which stands for R-rest, I-ice,
C-compression, E-elevation. When
your body sends you those pain signals it is demanding that you discontinue
whatever you are doing. It is
important to listen to your body say stop.
Something is wrong now. If
you force yourself to work through that pain you can make your condition
worst. A ligament tear may be able to heal with a few days rest.
However, if you insist on dancing on that painful ankle today next week
surgery may be needed to repair the damage. I have seen people damage
themselves into a life time disability. After
an injury avoid anything that causes pain.
after an injury apply cold in any form you can get your hands. An ice pack is
ideal, cold water, cold paper towels, ice cream, frozen vegetables will do
temporarily. Use clothing or a piece of cloth to protect the skin from
direct contact with the ice. The
ice constricts the blood vessels which reduce the localized bleeding and
swelling . Ice also helps prevent
the muscles from going into spasm.. The
average time to ice is 20 minuets. You can damage the skin and nerve ending
with prolonged exposure to ice. In
the bony areas of the wrists and ankles application of ice can be 10 to 15
minutes. Immediately after the
injury you can apply ice every two hours the first day.
The following days you can apply ice at regular intervals 4 to 5 times
a day. It is important to
ice the first 1 to 3 days following an injury.
is the application of an ace bandage, or wrap.
Compression prevents fluid accumulation, reduces swelling and pain.
Use the elastic wraps to prevent causing to much constriction cutting
off circulation. Elevation
of the injured area above the level of the heart can help reduce swelling.
The purpose of the RICE is to provide the body with the mechanism to
reduce swelling at the injured site quickly which in turn speeds up recovery.
Swelling can cause damage to the cells which contributes to pain,
muscle spasms and limited range of motion. It is of the upmost importance to
ice to get rid of that swelling quickly.
Once the swelling has been reduced the energy and blood can
move more freely through out the body.
I want to recommend two items that are very helpful for pain conditions ranging from soreness from over exertion to severe pain of an injury. The two items are homeopathic Arnica (see Editior's Note & Warning below) and Traumeel . They are homeopathic over the counter preparations. Homeopathy is a form of medicine that uses very small amounts of a substance to stimulate the bodys own defenses to heal. Homeopathic remedies can safely be used by all ages and do not interfere with the action of supplements or medications. Homeopathic remedies lose potency when touched, taken after eating onion, garlic or using mint flavored toothpaste or strong smells like Vicks Vaporub. Homeopathic remedies provide you with a healing energy. Arnica specifically relieves pain, stiffness, and swelling associated with minor falls, blows, bruises, sprains, and strains, simple back aches, sports injuries, and over exercising, and makes black and blue marks go away faster. You can ingest arnica pellets and/or use an arnica gel topically on unbroken skin. You can use arnica after overworking your muscles and after an injury. Traumeel contains arnica, in addition, to other homeopathic remedies. It too is used to relieve pain, inflammation, and swelling for acute and chronic conditions. The arnica comes in different potencies. It is recommended that you use 6c or 12c potency. The Traumeel does not come in different potencies. I do suggest you keep both on hand as a part of your first aid kit.
Editor's Note & Warning: Medical problems, allergies and side effects, some very serious, have been reported with the use of Arnica and its interaction with other drugs, herbs and supplements. Please see Potential Dangers With Arnica.
information provided here helps you to be in charge of preventing injuries and
to take some basic necessary steps to deal with acute symptoms of injuries
should they occur. In doing so you help to prevent chronic problems.
However, there are times when you may need some professional work.
Acupuncture is an excellent healing modality which helps alleviate pain
both acute and chronic pain.