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Injuries and how to prevent them

Injuries and how To Prevent them.

Ok so let's be real in the world of dance and athletics injuries can become a blocker for your training. Not knowing how to treat them will result in leaving more damage to a previous injury. 


I myself have had 2 knee surgeries, 1 concussion, 1 dislocated shoulder, 1 broken wrist, 1 broken finger. all these injuries have been sport & dance related. Through my experience in injuries I have learned a couple things to help prevent them.


Preventing Injuries


1. Warm-Up/ Stretching

Warming up is very important I will not say it prevents all injuries because sometimes even warming up and stretching will not prevent it, but it's better to be safe then sorry. Take a minimum of about 10 minutes to get your body warm. If you will be doing more high impact activities such as flips and powermoves take a good 15 minutes.


2. Focus

Many times injuries happen when you least expect it. Sometimes being unfocused on a movement can result in an injury. Be focused and run a movement in your mind before doing it if you need to. 


3. Trust your body

When you feel pain when doing a specific movement that's your body giving you warning not to do it again. Or at least do something similar to reach up to what it is you want to do. The body is extraordinary and learn to understand and listen to it. I would ignore this when I was younger and I tore my meniscus don't make the same mistake I did.


4. Seek professional help


Sometimes as athletes we tend to shy away from professionals in the health field because we believe we know exactly what it is. If you are in pain and it has not improved go visit a doctor. When I was younger I always thought I knew what it was that was wrong and I made my situations worse so do yourself a favor and don't take any injury lightly.


5. Nutrition

Nutrition is probably the most important on this list because without the right nutrition your body will not be able to heal like it should or the process will be slower. 

I highly recommend eating a plant based diet its great for the environment and it knocks out all the unhealthy options for processed foods. Growing up I ate anything and everything from fast food, chips, soda's, milk, butter etc.... When I got to college I started looking more into my health. I finally came across documentaries about plant based diets. I tried it out and have not gone back since. To this day I eat plant based and feel amazing!

I am in no way saying you should eat a plant based diet but I would highly recommend it. See this documentary and it will explain alot about how the United States health system is a mess.


What The Health


6. Use R. I. C. E.

  • Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.


  • Ice. Cold will reduce pain and swelling. Apply an ice or cold pack right away to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if swelling is gone, apply heat to the area that hurts. Do not apply ice or heat directly to the skin. Place a towel over the cold or heat pack before applying it to the skin.


  • Compression. Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap), will help decrease swelling. Don't wrap it too tightly, because this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.


  • Elevation. Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.


7. KT tape

KT (kinesiology tape) is a taping method that not only offers the support you need but also rehabilitating the affected condition as well. It can be used for knees, elbows, back, fingers, ankles & more

When I toured in Europe I had to do about 8-10 performances a week non-stop for about 3 months. Dancing 100% every time can really beat your body up. I used KT tape on joints and muscles and it worked amazing it provided the support and stability that I needed.


These are just  a few of the many methods to prevent injuries hope this helps and prevents you from getting an injury.




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