Common Injuries: Dancer's Fracture

Hello Everyone!

Welcome to our final post of September! This week, we're diving into a moderately common yet crucial injury that many dancers encounter—Dancer's Fracture.

Dancer's fracture refers to the break of the shaft (middle part) of the 5th metatarsal, the bone that runs along the outer edge of your foot just below the little toe. While it’s common among dancers, this injury also affects middle-aged women and high-performance athletes. You’re especially at risk if you regularly engage in dance or intense sports for 5 or more hours each day. However, the recovery time for this is fairly small, especially if treated properly, at around a two months with a few more weeks for therapy.

The causes of dancer's fracture are fairly common and easy to recognize:

• Twisting or rolling the ankle: This injury typically occurs when your foot suddenly inverts (rolls inward) while bearing weight.
• Awkward landings: Ballet dancers, soccer players, and gymnasts are prone to this due to the frequent strain on their feet and the occasional off-balance landings.
• 
  High arches: If you have high arches, your foot may naturally place more pressure on the outer edge, increasing the likelihood of a dancer's fracture.

Since this is so common and the causes are easily recognizable, knowing the symptoms is key to early detection and treatment of the injury. Here are a few ways you can find out if you have a dancer's fracture:

• Hearing or feeling a “pop” when the injury occurs.
• Swelling and bruising: Noticeable black and blue discoloration under the little toe and along the outside of the foot.
• Discomfort while walking: You may struggle to bear weight on the affected foot.
• Tenderness: The area of the fracture may be sensitive to touch.

Prevention is key for this type of dance injury as it won't just prevent this injury but also prevent other sorts of injury and promotes general health for your legs and feet. Here are a few tips to do just that:

• Wear the right footwear: Ensure your shoes offer proper support, both during dance and daily activities. 
• Strengthen your foot and ankle muscles: Incorporating exercises to build strength and flexibility helps reduce strain.
• Rest and recover: Give your body adequate time to heal after intense activity. Overworking your feet without breaks increases your risk of injury.
• Watch your technique: Be mindful of your footwork to avoid rolling or twisting your ankles, especially during challenging moves.

If you suspect you’ve suffered from a dancer’s fracture, immediate action is critical. Here are the basic treatment steps:

• Rest, ice, and elevate: Keep your foot elevated and apply ice to reduce swelling.
• Avoid weight-bearing activities: Refrain from walking, dancing, or running until your injury heals.
• Rehabilitation: Once you’ve recovered, rehabilitation exercises under a professional’s supervision can help restore strength and mobility.
• Consult a doctor: Depending on the severity of the fracture, you may need physical therapy or even surgery in extreme cases.

Dancer’s fracture is certainly not something to be taken lightly, but with the right preventative measures and treatment, you can ensure it doesn’t disrupt your dance journey. As always, practice good technique, take care of your feet and listen to your teachers, doctors and your body!

Have you ever had a dancer's fracture before? What topic would you like us to cover next month?

Let us know in the comments below or email us your thoughts, ideas and questions! (click on the menu option to contact us)