Staying active during injury recovery

First up before I say anything else - speak to your doctor/physio/surgeon before you go hell for leather into any training routine while you're injured. The last thing you want to do it prolong your recovery or worsen your existing injury. Also, there are times when giving your body a break for at least a couple of weeks might actually be the best thing for it. Speak to your doctor, assess your situation and make your decision.

Training when you're injured can have a lot of benefits if you do it safely; it can slow muscle atrophy if you have limb immobilied, maintain your existing fitness levels, or at least prevent them from dropping too far, and can lessen the psychological impacts of injury. Unfortunately if you're injured and want to stay active, you may have to accept that you won't be dancing for a while. This doesn't mean you can't work on specific aspects of technique or fitness, just be smart about it. Any time I've injured myself I've found boredom and frustration can be one of the worst aspects so finding a way to stay motivated and at least maintain a basic level of activity feels better than nothing.

Timetabling in full-time training

Dance schools, conservatoires and companies have a responsibility to care for the overall health and well-being of the dancers they work with. This means on top of technical training providing measures for injury prevention, fitness training, nutritional support, psychological support and a measured approach to workload. Training frequency and scheduling is often waylaid due to other concerns; timetabling tends to be based on what is convenient for studio space or teacher availability, rather than what makes the most sense for the dancers. Scheduling of training can have a significant effect on the dancer's performance and well-being and it is important that companies and schools recognise the implications of their timetabling.

The importance of dance-specific medical practitioners

If you're a dance student, working freelance, part-time or recreationally, or indeed if you're aligned to a company that does not have it's own physio, podiatrist or osteopath, you've probably had some mixed experiences going to see medical practitioners about dance related injuries. In the UK we're lucky enough to have the NHS, meaning we don't have to pay to see a specialist. The downside of this is we usually don't get to pick who we see.

Overtraining

Overtraining or burnout refer to a condition where athletes or dancers note a marked decrease in physical performance for no apparent physical or medical reason, suffer from prolonged fatigue and display behavioral and emotional changes. Symptoms of overtraining will vary from individual to individual, the most common symptoms include:

• Increased perception of effort during exercise
• Excessive sweating
• Frequent upper respiratory tract infections
• Breakdown of technique
• Muscle soreness
• Sleep disturbance
• Lack of concentration
• Loss of appetite
• Mood disturbances
• Signs of depression
• Decreased interest in training and performance
• Decreased self-confidence

Nutrition - Carbs

Nutritional needs get a whole lot easier to understand if you have a basic understanding of your energy systems and the fuels each energy system uses. Your body has 3 - the ATP-PCr, the Glycolytic and the Oxidative systems.

The ATP-PCr System produces immediate energy and so is able to assist in instantaneous muscle contraction for short periods of high exertion exercise.The Glycolytic System, producing ATP through the breakdown of glucose. The Glycolytic system resynthesises ATP at a faster rate than the Oxidative system, and produces energy for short bursts of activity lasting up to around 2 minutes. The Oxidative System takes longer to be activated through activity than the other energy systems, however it has a higher energy producing capacity and so is utilised in endurance activities. Dance utilises all three energy systems, depending on the specific activities being performed; all three systems use carbohydrate as their main, if not sole, source of fuel.

Injuries and dancing

Injuries happen, it's a fact of life. Studies have shown that in any given year up to 90% of professional dancers will sustain an injury that makes them lose time from work (it makes for some disheartening reading, but have a look - JDMS study CJSM study SJMSS study and MPPA study). That's a lot of injuries in a lot of dancers. Yes we can do our best to prevent them and we should, because it's possible to reduce the instances of injury and that should be a priority for all of us. However injuries happen in any activity where you are pushing your body to it's limits, and when they do we still need to be able to get on with our lives.

The rules of supplemental training

Supplemental training will make you a better dancer. There's no question about it. Being stronger, faster, more agile, more powerful, more flexible, generally fitter... all of it will improve your dance performance. But it's no good deciding you're going to push yourself and develop outside of the dance studio if you don't do it sensibly. There are some incredibly simple rules you need to follow if you're ever going to make progress in additional areas you're training, otherwise you're just going to waste your time.

Sleep more

Finally one thing that no one in their right mind can complain about with training. You need sleep. Lots of it. For most people 5 hours a night isn't going to be enough, most of us can do pretty well on 7-8 hours a night, some people need 8+. If you wake up feeling crappy every morning, with your muscles feeling weak and you feeling foggy-headed, you either need to tone down the drinking, or you're not getting enough sleep.