For dancers, injuries are an unfortunate reality. More than 80% of dancers experience at least one injury during their career— a daunting statistic. Whether it’s a minor strain or a major fracture, dancing after an injury requires careful consideration and planning— a proactive and mindful approach to ensure your safe return to the studio.
But what about after surgery? In this blog post, we’ll explore the key factors dancers should consider when dancing after surgery with guest insight from Wendy Reinert, a Certified Professional Coach for Dancers.
Nutrition before and after surgery
Nutrition considerations on the day of and immediately after surgery are crucial for reducing the risk of complications. Prior to surgery, follow your healthcare provider’s instructions. Typically, you’ll be asked to refrain from eating or drinking anything for a certain period before the procedure to reduce the risk of aspiration. If your surgery is scheduled for later in the day, and you haven’t yet begun to fast, consider nutrient-rich snacks in the morning to help maintain energy levels and provide essential nutrients. Opt for easy-to-digest options such as yogurt, fruit, or whole-grain toast.
After surgery, you’ll likely connect with a dietitian in the hospital. Initial progression is focused on tolerance and hydration. Staying hydrated is important for maintaining normal bodily functions and can help prevent dehydration, especially if you’ve been instructed to fast beforehand. At this point, you’ll be encouraged to avoid foods and drinks that may cause digestive upset— high-fiber foods, heavy or fatty meals, and alcohol are examples.
But generally, resuming normal eating patterns is often the next step so long as your post-op recovery is smooth.
How to come back stronger from surgery
I’ve previously discussed the role of nutrition in injury recovery. Whether you’ve had surgery or not, prioritizing a handful of nutrients like protein and omega-3’s, along with micronutrients like vitamins A, E, and K, and hydration, is fundamental. But your post-operative recovery spans beyond your plate.
#1: Go slow and steady
A common mistake when returning from an injury and surgery is rushing the process. It’s essential to be patient with your body and give it the time it needs to heal properly. Rushing back into intense training can prolong recovery and increase your risk of re-injury.
Focus on gradual progression, starting with gentle exercises and slowly increasing intensity as your body allows. As Reinert suggests, “…many injuries don’t heal on a prescribed timeline… patience and self-compassion are hugely important, along with intention.” More than ever, Reinert encourages dancers to work with a licensed physical therapist (one experienced with dancers in a bonus). “Listen to your body and your team. There will be another performance. There will be another audition. But this body is the only one you have.”
Dancers are often taught to push through pain and discomfort. But it’s essential to listen to your body’s signals. Pain is your body’s way of telling you something isn’t right, and ignoring it can lead to further damage. Pay attention to how your body responds to movement and adjust your activities accordingly. If it doesn’t feel right, step back and reassess.
#2: Focus on your mental health as much as your physical health
It’s normal to feel anxious or apprehensive about re-injury or performance setbacks, but “this fear can take its toll” says Reinert. Focus on mental preparation and confidence-building techniques. Reinert supports visualization as a powerful tool to rebuild trust in your mind-body connection. “Visualize yourself dancing successfully… and when you find yourself bored or antsy, imagine yourself being those microscopic cells working hard to heal.” Reinert also suggests mindfulness practices like journaling or creative practices like drawing or knitting.
Isolation is another experience for dancers returning to the studio after recovery. Reinert emphasizes the importance of “…strengthening social connections both in the studio and out.” If you’re craving connection within your dance community, “ask to assist with classes or running rehearsals.” Surround yourself with a supportive network of teachers, peers, and mentors who can provide encouragement and reassurance.
#3: Prioritize a conditioning routine
Injury rehabilitation isn’t just about recovering from the specific injury; it’s also about building strength to prevent future injuries. Incorporate targeted exercises to strengthen muscles, improve flexibility, and enhance stability. A well-rounded conditioning program can help address weaknesses or imbalances that may have contributed to the initial injury.
In this realm, Reinert encourages you to “…focus on what you can safely do, rather than what you cannot do… even if you’re in a boot and non-weight-bearing, there are lots of safe ways to work the upper body. If your back is injured, focus on your foot/ankle strength and stability.” Setting realistic goals, and celebrating small victories along the way is key. Most importantly, get clearance before starting any exercises, and seek guidance from a trusted professional.
#4: Support your body image
Fear of a changing body is one of the most common reasons why dancers struggle during periods of recovery. Reinert stresses dancers to actively challenge the “get-back-on-track mentality.” Instead, formulate a new baseline. This often means coming to terms with the changes that might happen— a task that is easier said than done and takes immense support.
“An injury changes you and your relationship with your body,” says Reinert. “This is a good thing! Your pre-injured body is the one that got injured. Imagine what’s possible with the post-injury stronger, smarter body!”
#5: Reframe your injury
Injuries are frustrating, but your recovery can still be productive. Reinert suggests exploring another side of recovery. Ask yourself “What aspects of a dance career take time and energy outside of the studio?” Reinert shares a list of ideas to get you started:
- Build a resume or website.
- Take an extra college course.
- Learn a new skill.
- Edit your resume.
- Research your goal companies.
- Send networking emails.
- Get new headshots.
Tap into support
Consult with healthcare professionals, including your doctor, surgeon, physiotherapist, mental health therapist, and dietitian. Your team will collaborate to continuously evaluate your injury, provide personalized rehabilitation plans, and offer guidance on when it’s safe to return to dance. Follow their advice closely and communicate any concerns or setbacks throughout recovery. Dancers can contact Wendy Reinert for more support in dancing after surgery.
