Dance Competition First-Aid

Dance competition season is in upon us, and the last thing anyone wants is to miss out due to injury. Unfortunately, sometimes injuries are unavoidable, but knowing how to manage them effectively can ensure you’re back on stage performing & competing as soon as possible.

You may be familiar with the old acronyms of ICE, RICE or even PRICE for dealing with acute injuries. Although quite well known (and probably still widely taught), the evidence supporting this treatment approach is limited and outdated. In 2019, the British Journal of Sports Medicine proposed 2 new acronyms to guide rehabilitation and optimize recovery for soft tissue injuries (the full article can be read here). PEACE & LOVE not only account for the immediate management in the acute phase (PEACE), but also take into account the subacute and chronic stages of injury healing (LOVE).

So next time you find yourself in the unfortunate position of dealing with an injury, just remember, maybe all it needs is a little PEACE & LOVE.

Protection – modify activities as necessary, consider use of aids such as crutches, braces, etc

Elevation – elevate the injured area higher than the heart when possible

Avoid anti-inflammatories – avoid taking anti-inflammatory medications as they may reduce tissue healing

Compression – use compression garments, elastic bandages and/or taping to reduce swelling

Evaluation – consider evaluation by a medical professional, preferably someone familiar with dance medicine

&

Load – gradually increase loading in the injured tissues

Optimism – optimistic and positive thoughts and expectations are associated with better outcomes and prognosis

Vascularization – pain-free cardiovascular activity increases blood flow to the healing tissues

Exercise – restore mobility, strength and proprioception through an active approach to recovery

Thank you, Erika Mayall, for this blog.