Dance is a wonderful form of exercise. As with all forms of exercise, dancing releases Endorphins, which elevates our mood and keep us happy. And of course, it keeps us fit and active.
However, as with all forms of exercise it has a flip side. Over-doing causes injuries. Research suggests that the causes for the injuries are “inadequate studio floors”, “the rotation” of the body “on demand”, “the design of dance footwear (as well as dancing without footwear).” Not following proper protocol during dance practice leads to injuries which can quite often prove to be debilitating.
In dancers “lower extremity is the most frequent structure injured (70.47%), and overuse injuries comprised 29% of the total. The most frequent injuries were strain, sprain, back pain, and patellofemoral pain” Be it ballet, or Mexican Dance, or classical Indian dance, the legs are most affected. The calf muscle (hamstring) quite often gets pulled. Sometimes it tears off in certain areas.
The ankle is also very susceptible to injuries.
Vali Anabarasi, a trained physical therapist, working with classical Indian dancers, says that the main reason for this is the dancers’ lack of enthusiasm in warming up and cooling down before and after practice sessions. “The dancers do not follow the proper protocol, as mentioned in the Natya Shashtra,” she says. Beginning to practice immediately after coming from their daily work makes the muscles susceptible to micro-tears.
I am guilty of this myself. I never take the time for warming up before practice. What I do is offer my prayer to Goddess Earth (bhoomipranam) before practice, and then simply begin the session. To me, dance is my prayer, my meditative retreat. So the bhoomipranam is more important to me than warming up. To professionals however, dance is bread-&-butter. For them investing the time needed for warming up into practice is more effective. So the injuries and pain continue.