The Artist-Athlete Healing Process
While healing or dealing with injury, it's normal to wonder when we can get back to dancing full-out again. Everyone's injury and healing process is different, so here are some things to consider!
“How long will this take?”
”Will I be able to perform at my next show?
”This has been going on for a year… will I ever get better?”
At DANCE|PREHAB, these are the questions we’re asked day in and day out. We’re grateful for the opportunity to chat because it helps to shed light on your expectations, how we can reach your goals, and above all, give you peace of mind about your healing process.
(Takeaways below!)
Healing takes time.
Let’s take a look at this chart here. What are you dealing with?
You’ve probably seen versions of this before. When it comes to healing, we’re often presented with information in this fashion. We have to acknowledge that the body has to do its thing. Depending on what kind of tissue - muscle? bone? tendon? - healing is going to take time, and we have to respect the bodies’ natural processes.
For injuries that have been present for a long period of time, sometimes the body and brain begin to recognize this as normal and that overprotection and fearing movement is the way to go. Perhaps we normalize it for ourselves, and we’ve made ourselves believe that we’re always going to be in pain and there’s nothing to do about it.
With that said, there is so much more to consider in your healing process than just your physical self. Healing is physical, but also mental and emotional, and we know sometimes it can be a whirlwind.
How can we shed light on the human aspects of healing? How can you take active steps to best support yourself?
Healing is non-linear.
We’ve all seen this infographic below in the context of any kind of process, and the truth is that this perspective is applicable to healing as well.
Trying to invest, build, and excel in our craft while also trying to allow it to heal is a constantly balancing act. How do we find harmony?
Healing means supporting the body with”good stress”.
We always like to say, “how are we adding the good stress?” Our bodies need different types of loads and forces to make sure we adapt appropriately. A tendon is going to heal differently than a muscle. As we physically heal, it’s important to find ways to keep moving so we can
Be proactive in keeping the non-injured areas strong.
Maintain a forward-thinking training mindset.
Continue growing the mind-body connection.
For our growing dancers, the last point is particularly important because the brain and body is continuously laying down new connections during growth and maturation. How can we continue to facilitate good stress in ways that are good for the human, so that the dancer can benefit?
Read more about how we have be smart and creative even while “resting”.
Healing means supporting the mind.
At DANCE|PREHAB we see the artist, but also recognize the human. Healing is an emotional process - one minute we’re dancing full out, the next minute we’re at a standstill… and that’s ok!
Fear, apprehension, uncertainty, losing our identity - these are all very real parts of the healing experience, and areas to actively address and talk about. Recognizing the human means giving you the space to process all of these emotions, while also maintaining an artist-athlete training mindset and focus to allow you to return with confidence. We’re here to keep track of your rehab goals while also filling in the buckets of your performance goals.
What other things can help with healing?
Although we have to be patient with bodies’ healing timeline, we can certainly help it out. There are numerous factors that can contribute to your healing process, a few of which can include:
Sleep
The majority of growth hormone release occurs during sleep. We need these hormones to aid in repairing the body on a cellular level! Besides physical healing, sleep is also crucial for mental and emotional health, especially during difficulty processes like recovery.
Chronic lack of sleep is associated with increased sports injuries in adolescent athletes
Nutrition
All body processes require energy, therefore we need calories to provide said energy for healing ON TOP of body function. Proteins, minerals, and vitamins also help to repair and rebuild tissues. For our younger dancers, this is your reminder that you need to fuel to grow, fuel to heal, and fuel to perform.
* If you have questions, please consult with a qualified registered dietician for your needs! We are happy to recommend Melissa Pearson, RD at https://www.mapnutritionandwellness.com/
So, with that all said, what are our take-aways?
Respect the natural physical process of healing.
Know there are ways to work with and work round an injury and healing.
Acknowledge that healing is an emotional process as well.
Help our bodies in the way we can - through nutrition, sleep, and active recovery.
Easing back to dance and performances with a progressive plan. Slowly but surely.
Sources:
https://kidshealth.org/en/teens/sleep-growth.html
https://health.clevelandclinic.org/foods-to-help-healing