Dance Australia asks professional dancers how they minimise their risk of injury after a holiday.
It’s 6.30am and the sound of soft harp strings begins to seep into my dream. What is this mysterious sound? What does it mean? Struggling to the surface of consciousness, I remember. Those sweet but insistent sounds are the alarm I chose last night to try and soften the blow – the summer holidays are over.
Going back to work, university or school after the freedom of the Christmas break can be hard for anyone but for dancers it’s about more than just getting back into the swing of alarm clocks, packed lunches and routine. It’s also about getting the body back into action… and those first few weeks are high risk when it comes to injury. The nature of dance training is that it is continuous and cumulative – it’s a “use it or lose it” situation. Take a break and you won’t be in the same place physically afterwards as you were before. Your mind, on the other hand, is potentially refreshed and raring to throw the body back into it. It’s a perfect recipe for injury. Then while some are champing at the bit to get back into it, for others, resuming the disciplined regime of full-time training may be a challenge.
So, as the final, precious holiday weeks draw to a close, what can you do to ensure that you are physically and mentally prepared to return to dance? We spoke to a selection of physiotherapists, teachers and psychologists to find out how you can be ready to return to dance and you'll be able to read their responses when the February/March issue of Dance Australia hits the stands in late January.
Can't wait til then? We also spoke to a selection of professional dancers from companies around Australia to find out their tips for avoiding injury when returning to training after a holiday.
Kaine Sultan Babij, Bangarra Dance Theatre
After a long year of training, performing and touring, the holiday/off season can tempt us to do absolutely nothing, relax, and indulge in the foods or activities we might not usually indulge in, and I can say from experience this happens!
For me, the holiday period is a great time to catch up with family and friends, maintain the fitness and facility I've worked the year on refining and most importantly switch off and rest. I will admit, I do have moments of indulgence but it's all in moderation, it's fine, we're human! But remember - healthy habits are the best kind of habits.
I'll do a public yoga class twice a week followed by Pilates, which I'll do at home specific to my needs. I also like to do a dance class once or twice a week to maintain facility. Another important aspect of my break is to get out and be social; indulge in life's simple pleasures, hang out with family and friends, going to the park or beach, see some movies/shows, go to the museum or the library and indulge in what inspires you. Keep eating healthy, organic foods, minimising refined/processed foods, and keep hydrated, this way can come back to dance feeling fresh, energetic, inspired and feeling like you've gotten the most out of your break.
Michelle Barnett, Expressions Dance Company
After a break it is very important to ease your body back into dancing. To achieve this I would suggest that in your break, you continue to be active! Your body will be thankful for a break from dancing! However I would like to highlight the importance of cross training. This applies throughout the year as well. A few examples include walking, running, swimming, cycling, yoga and Pilates.
As a professional dancer, I have a bag full of therabands, trigger point and Pilates equipment, and, of course, a foam roller. Myofascial release is highly important for dancers; using these throughout your break will benefit your body immensely.
Be smart. Make intelligent decisions when easing back into dancing. Look after your body by listening to it!
Melissa Boniface, West Australian Ballet
A dancer's year is extremely hard on the body and emotionally draining. It's therefore important to take some time to unwind and rest your body and mind during your break.
Every dancer's body is different, some will choose to continue their own training during their break to maintain flexibility and stay in shape, whilst others won't. Personally I like to totally switch off and take the full break, as I invest in my body throughout the year by extra Pilates and strength training on a daily basis. In the days leading up to returning to work I start to prepare my mind and body by doing some light stretches and focusing on the year ahead of me.
Mitch Harvey, Co3
My tip to avoid injury when coming back after a break is to keep active during your time off. When I am off contract I do a lot of power yoga and boxing which I find is a great combination between stretch and strength maintenance plus cardio and endurance. During my downtime I take the time to relax and enjoy the things I like doing such as surfing, camping trips and tinkering in the garage.
Also knowing that I need to take care of my body when returning to rehearsals is important, taking the time at the beginning of the day to warm up and prepare my body, as well as stretching, icing and using foam rollers to release muscles at the end of the day. It is just as important I think to relax and enjoy the time away from training so when you return you feel both physically and mentally ready to approach your training.
Jake McLarnon, Expressions Dance Company
Keep active, whatever that might be. Keep it moving - either gym, walking the dog or swimming. You can even get more adventurous by trying other sports like rock climbing to challenge yourself and stop the dreaded feeling of holiday boredom.
Depending on the style of dance you’re studying and the current workload related to your training try to keep a portion of that continuing. For example do a ballet barre, if that’s your major (do it in the pool for some resistance or even with some light ankle weights). If contemporary is your focus, keep up the technique but don’t forget to find inspiration anywhere for new movement and pathways.
Want more? The Feb/Mar edition of Dance Australia (out late Jan) includes a Back-to-Class special, with more tips for young dancers about how to prepare physically and mentally for the year ahead, tips for teachers about injury prevention, and nutrition advice from dietitian and nutritionist Fiona Sutherland. Plus we’ve got suggestions about how to handle the stresses of the year from professional dancers.
