Dance injuries come from overuse of your joints and muscles or a major trauma by landing a move incorrectly.
Some of the most common overuse injuries are:
1) Hip injuries such as snapping hip syndrome, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction
2) Foot and ankle injuries especially Achilles tendonitis, trigger toe and ankle impingement
3) Knee injuries like patellar tendonitis (jumpers knee)
4) Stress fractures to our metatarsals, tibia, sesamoids and lumbar spine
5) Arthritis in the knee, hip, ankle and foot
However, the good news is that dancers have a lower rate of anterior cruciate ligament injuries that other athletes. Hoorah!
It is normal to experience muscle soreness after dance practice, but this should subside within 48 hours. Just like going to a high intensity gym class that you are not used to doing, where you ache for a couple of days after your session.
However, more serious pain which is present constantly, or is sharp, intense or increases with range of motion or activity or makes you compensate by holding your weight differently to normal needs to be checked out by a medical professional.
As dancers we need to look after our bodies, listen to our bodies and try not to dance injured. Being injured is most frustrating to a dancer, and many of us dance through the injury which causes it to take longer to heal and worst still cause more damage. Finding alternative exercises to rest the injury may be necessary whilst taking a break from your classes and performance.
Initial treatment for overuse injuries includes R.I.C.E. (rest, ice, compression, and elevation).
Always seek medical advice, find an excellent physio therapist and a great masseur