How To Help Prevent Cramps for Dancers

With recently returning from online dance classes and launching into rehearsal and concert season, pushing our bodies too hard, too fast, can lead to them fighting back.

Cramping can be an issue for dancers during concert season as they can be painful, especially those in the feet and back, so it’s important to know how to treat muscle cramps, relax the muscle during class and prevent the problem in the future.

Quick fixes can be:

• Hydrate – being dehydrated can lead to muscle cramping. Dancers need to drink around four water bottles a day, and even more during long periods of rehearsing.
• Relax – slow down and stretch out the muscle and try foam rolling or massaging the problem area
• Walk – once you can move the muscle, try taking a lap around the studio

Preventative stretching:

• To prevent future cramps, stretch out the problem areas and the surrounding muscles
• Dynamic stretches before class can be most helpful as they will begin to get the blood pumping
• Try leg brushes and arm circles and once rehearsal is finished, try static stretching (holding stretches)

Nutrition

• Nutrition is equally important in preventing muscle cramps- include snacks rich in electrolytes to replace nutrients lost from sweat
• Foods with potassium, like bananas, kiwis, and yogurt help ward off cramps as well as foods with magnesium like apricots, nuts and wholegrains like whole grain bread
• Sports drinks replace electrolytes in a pinch, but the same nutrition can be obtained from adequate foods that also contribute to overall health, and they often include added sugars which can be harmful when consumed in excess.

We offer dance classes in all styles of dance with options for any age and ability. If you are interested in enrolling or trialling a class or have any general enquiries contact info@dancefactor.com.au.