How can I avoid injury during my dancing workouts?

Thank you for answering this question! I've been learning ballet as an alternate form of toning exercise for about 3 years now and the change in my endurance, balance and coordination, and muscle shape has improved drastically.
One more tip for dancers, and this is hysterical, but leg warmers really help keep muscles warm during practice. I used to get awful cramps in my ankles and the muscles there were usually pretty stiff until I started wearing leg warmers..then they felt looser and stayed warm. Maybe it's mental but I think it helps.

Page 1 of 5http://www.cbc.ca/world/story/2009/04/24/health-flu-mexico090424.html
WHO spokesman Gregory Hartl says most of the
cases of flu-like symptoms in Mexico have been reported among healthy adults.
(CBC)
The World Health Organization expressed "heightened concern" on Friday over
more than 800 "influenza-like" cases reported in Mexico, after seven cases of a
severe respiratory illness were confirmed in two U.S. border states.
WHO spokesman Gregory Hartl told CBC News on Friday that health officials
are dealing with three separate events in Mexico, with most of the 828 cases in
and around the capital, Mexico City.
At least 24 cases have been reported in the central region, while four have been
reported in the north. The mystery illness has led to at least 20 deaths in the
country.
Most of the cases have occurred in healthy young adults, Hartl said.
"Because these cases are not happening in the very old or the very young, which
is normal with seasonal influenza, this is an unusual event and a cause for
heightened concern," Hartl said in an interview from WHO headquarters in

You Are ROCK!!! Thank you for all of your advice, and I will try harder to stop smoking. It is so hard but I know is not good for my HEART or my hair and my skin ; ) and I will try to eat healthy to pump up my energy, and as soon as it start warming up I will try to exercise more, I have been hibernating 4 ever, I can't wait for the summer. And I will keep up the PMA (possitive mental attitude) not my PMS ha ha ha the power of the brain is what makes the difference and it is all about the attitude isn't?

I'm curious, would the same apply for people that practice martial arts? I've taken up karate and I've been at it for the past 6 months. Yeah, there's a joke in here somewhere about "Karate? Well of course you're gonna get injured, you're hitting each other!" but I've been less bothered by the occasional sparring bruise than I've been by some strain on my knees. My classes are spaced out every other day, which gives me time to recuperate if I've had a particularly hard go. But now I just want to KEEP moving, I have so much energy! Would a trip to the gym for a bit of treadmill time or some weights be out of the question on the alternate days?

One thing that I think the response neglects is the importance of stretching before and after any aerobic activity. As a licensed massage therapist, certified in Neuromuscular Therapy and Sports Massage. I often come across clients dedicated to working out that are in pain, but believe they are doing everything just right. My first question is always, "How often do you stretch?' , the response, more often than not, is "not often enough". Stretching is essential to maintaining both muscular health and pliability. The more pliable your muscles are the better they respond to strenuous activity and repetitive use and the muscles are less likely to succumb to injury. However, if they do become injured when stretching is part of your workout regiment, your muscles are more likely to recoup faster. I always recommend yoga to my clients because it incorporates both stretching and a work out. For those clients that are not open to yoga I show them stretches that help maximize muscle pliability and health. -The key is to remember that stretching should be done before and after any aerobic activity and a light warm up is essential before stretching.

Pamela, having done karate for many years I recommend that leg and core strength should be your focus if you decide to hit the gym. Having said that, I wouldn't sandwich strength training in between your lessons because you will quickly run into the overuse problem mentioned with dancing. I would recommend you to deepen your stances, focus even more on any kicking exercises, and work on stretching and limbering your ankles and knees.

If you do decide to work out in the gym, one day focused on your legs and another for your core or any other body parts you may wish to strengthen would probably be adequate. Be careful you're not pushing yourself too hard as leg injuries are lingering and debilitating. If your legs feel sore or your energy level is low, its time to take it easy for a bit.

Dear Dr. Gupta:

I think you missed one key component to any exercise regime – stretching. I remember from my high school athletics, that we always took a good fifteen minutes to stretch before the actual workout. I cannot remember if we stretched after practice, but I think it would be recommended. I think I am correct in advising that one should warm-up before a workout and warm-down after with a few stretching exercises. Cheers