Dancers may love their craft, but they also have injuries named after them. A dancer's fracture is a fracture of the fifth metatarsal, a bone that runs from the middle of your foot to the base of your smallest toe. Dancer's fracture is actually caused by the tendon on the outside of the foot pulling (or twisting) so hard that it actually pulls off a fragment of bone. It can be a painful injury—and even worse, keep you from dancing—so take these precautions.
Instructions
1. Wear shoes with good ankle support. Many professional dancers wear shoes that are actually too small, and which don't allow their feet the stability they need. When not dancing, however, make sure to wear supportive footwear such as walking or running sneakers.
2. Watch where you are stepping. Maintain an awareness of your environment. Watch out for slippery or uneven floors, obstacles, etc. And dance defensively; anticipate the movement of those around you, to prevent stubbed toes and awkward trips that may lead to injury.
3. Maintain a balanced diet and exercise routine. Many dancers particularly at risk for dancer's fracture both overexert themselves with exercise and don't eat properly. Lack of calories, fat, calcium, and bone density can increase susceptibility to dancer's fractures.
4. Strengthen your ankles. Many professionals, such as ballet dancers, spend hours in demi-pointe - standing on the balls of their feet, with ankles fully stretched. Anyone at serious risk of dancer's fracture should exercise and strengthen their ankles as part of their regular routine.
5. Remember to rest. When you are fatigued, the chances of injury increase tremendously.
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