Top 5 MUST Dancer Do’s For Self Care as a Dance ATHLETE!

“Your body is your first dance partner—treat it with the same love and respect you give the stage.”

1. Rest and Recovery
   • Red Light Therapy: Supporting Dancers Through Injury Recovery- What Is Red Light Therapy?
     
     Red light therapy is a non-invasive recovery tool that can help support the healing process. It uses specific wavelengths of light that penetrate the skin and support energy production within cells (ATP synthesis). This increased cellular energy can help tissues repair more efficiently. Read More from our Sponsor, Kinetic Therapy HERE
   • FOAM Rolling: “A foam roller is an instrument you can use to relieve muscle tightness, soreness and inflammation in the body, with the goal of increasing the joints’ range of motion,” says Adam Siegman, Program Manager for the Chief Wellness Office at MD Anderson. – Read more about the benefits HERE
   • Ice Baths or Cold Plunges: A cold plunge is exactly what it sounds like: A brief dip into an ice bath. And an ice bath is exactly what it sounds like: A very, very cold bath.- Read more about the benefits and dangers of cold plunges HERE, always consult a physician first!
2. Hydration and Nutrition Proper hydration and nutrition is vital for athletes. Water intake does vary on age and weight. 2-3 liters or (8-13 cups). Read more on proper hydration and the importance HERE
   Proper nutrition is also very vital. Having the proper intake of carbs, protein and fat. Of course Fruits and Veggies are important to. Read more about proper nutrition for Athletes HERE
3. Stretch and conditioning: It is so important for dance athletes to have a balance of stretching and conditioning work in their routine. – Read more about the different types of stretching and conditioning that can benefit athletes here!
4. Injury Prevention – seek a Physical Therapist for an evaluation to see where you may have weaknesses in range or motion, flexibility and/ or strength. This can provide you with a specific regime to correct any imbalances in the body and prevent injury. MOST IMPORTANTLY, listen to your body!
5. Mindfulness and Relaxation – Positive mindset and affirmations are key to any success in life when working towards a goal. Make the time part of your routine to practice self affirmation and breathing techniques. This comes in handy on performance day when we as dancer’s feel the performance nerves.
   • Read more on positive affirmations HERE
   • Read more on breathing techniques for relaxation HERE

Dancer Must have items:

• Foam Roller, Here
• Roll out stick, Here
• Ortho Foot Roller set, Here
• TheraBand’s, Here
• Loop TheraBand’s, Here
• Split Stretcher loop band, Here
• yoga blocks, Here