5, 6, 7, 8: Tips for Returning to Dance After a Break
Dancers across Canada waiting in the wings for schools and studios to re-open this month. Whether you will dance online, outdoors, or in your school or studio, ask yourself these questions before you return to dance class:
What has changed since last time I danced? Consider how much you’ve grown, what types of activity you’ve been doing, and how often you’ve been doing them. Allow your mind and body time to adjust to these changes! It takes about 2 weeks to improve your balance, 2 to 5 weeks for increased flexibility, and 6 to 8 weeks for gains in strength, and 3 months for better endurance.
How might my body respond when I return to dance? You can expect to feel both amazing—and a little sore—when you return to dance. Understanding the difference between hurt and harm helps. Hurt happens when you introduce your body to new challenges, and micro-damage to your tissues causes you to feel stiff or sore after dance (known as delayed onset muscle soreness). Provided the challenges are incremental and your recovery time is good, this micro-damage heals quickly and your tissue becomes stronger when it does! Harm happens if you push your body too far too fast. If ignored, it can result in pain or injury. If you feel sore during our after dance, take note of the location of any discomfort (generally you want to feel it in the bulk of your muscles rather than your joints), and how long it lasts (less than 2 days). If you dance every day, you want your body to feel better by the next time you dance.
How can I promote a fast recovery between classes? Good nutrition, hydration, and sleep habits promote a fast recovery. Active recovery strategies, like walking, biking or swimming, also improve your circulation and help you feel better faster. For more information, see Healthy Dancer Canada’s resources on The Art of Rest and Eating for Energy and Optimal Performance.
What components of fitness will help me prepare for dance this year?
The International Association of Dance Medicine and Science (IADMS) components of dance fitness include aerobic (cardio), anaerobic, strength, endurance, power, flexibility, and neuro-muscular coordination (balance). Take note of what skills or movements you find the most challenging during the first month of class, and book a dancer screening assessment to help identify which components will improve your performance. Contact my clinic for a full 1-hour Healthy Dancer Canada screen, or contact me if you would like to offer mini screening sessions in your studio or school.
What should I pack in my dance bag?
For online classes, consider the amount of space and the floor you will dance on. If you are used to dancing on a sprung floor, preliminary research shows that dance socks can reduce the stress on your body (you could also wear a pair of running shoes, which are built for impact). This fall, I’m experimenting with portable dance floors, so I get the right amount of friction for slides and turns.
For outdoor classes, pack sunscreen, water, layers of clothing you can move in, footless tights, socks, footwear, etc.
For in-person classes, check your school or studio for their protocols which may include wearing masks, hand-washing and distancing. In addition to your usual supplies, pack hand sanitizer and a couple different masks to see which ones stay on best while you move!
Measuring the hip component of turnout during a Dancer Screening Assessment.