Podcast interview with Dinah Hampson From Pivot Dancers
We have a very special guest all the way from Toronto, Canada: Dinah Hampson. Dinah is a physiotherapist who works with what she calls "bendy people who need to be strong," and she's also the founder of Pivot Dancer. We had a fantastic conversation about managing small injuries and preventing bigger ones, so tune in to hear her expert advice!
The Importance of Addressing Small Injuries
Why is it so crucial to manage small injuries effectively? Dinah explains it perfectly: "They're small, so they're easy to manage!"
Think of small injuries like little puppies or baby chicks – easily cared for now, but if neglected, they can grow into "big monster injuries" requiring expensive treatments and significant time off.
Small injuries come with small expenses, small recovery times, and small amounts of care. Deal with them early!
Recognizing the Signs of a Small Injury
Many athletes, especially acrobats, tend to push through minor discomfort. So, it is important to think about what we deem as "minor discomfort", and how we can recognize a small injury before it becomes a major issue.
Top tips:
#1: Ask yourself these key questions:
Is it uncomfortable?
Is it stopping you from doing something?
#2: Consider is the intensity and duration of the pain:
Likely a minor issue: pain ≤ 4/10, and it goes away within 24 hours
Warrants professional attention: anything lasting longer than 24 hours
When to Seek Professional Help
If an issue doesn't resolve within 24 hours, it's time to seek professional help. Even seemingly minor injuries can impact performance- the brain registers discomfort and can subconsciously hinder your abilities.
Addressing small injuries early prevents the development of compensatory movement patterns and chronic problems down the line.
Building Your First Aid Kit
Training is hard work, and our bodies do their best to keep up- but sometimes, they may need just a little bit of tender loving care. Creating a personalised first-aid kit tailored to your specific needs is a wonderful way to do that.
For acrobats and aerialists, this might include:
Tweezers (for splinters)
Nail clippers (for hangnails or ripped nails)
Second skin/silicone patches (for blisters – more on this below!)
Thin and thicker tapes
Band-aids/plasters
Chapstick (for calluses)
Nail file (for calluses)
Liquid band-aid (use cautiously on open wounds!)
The Magic of Second Skin (or Something Similar)
Dinah raves about "second skin," a silicone-based product that creates a friction-free zone over blisters. While the exact product name might vary depending on location (it might be similar to hydrogel plasters), the key is its silicone composition. It’s applied directly to the blister and covered with a thin tape.
The Role of Taping and Bracing
Taping and bracing can be valuable tools in helping you get through small injuries without developing new compensatory movement patterns, they are not crutches. Don't avoid them out of fear of reliance – they are temporary aids to facilitate healing and continued movement.
There are many types of tape, and using the right one is crucial. Dinah explains a simple guideline:
Stretchy tape: Use when movement is desired (e.g., for proprioceptive feedback or chronic instability).
Inflexible tape: Use when restricting range of motion is the goal (e.g., for ankle sprains or wrist support).
Proper taping technique is also important, especially for conditions like "gymnast's wrist".
This involves taping the wrist to provide compression and stability, preventing the bones from spreading apart and potentially leading to serious injury.
It's crucial to learn proper taping techniques to avoid doing more harm than good.
Self-Care for Bendy Athletes
Number one self-care tip for bendy individuals? Stability cross-training with resistance.
This means focusing on strength training through a full range of motion, but without locking your joints.
Avoid hyperextension during exercises like deadlifts.
Maintain "puffs of air" in your elbows and knees during weight-bearing activities.
Connecting with Dinah and Pivot Dancer
Want to learn more? You can find Dinah and Pivot Dancer on Instagram (@pivotdancer), and through their newly launched app! The app allows for direct messaging, group creation, and access to a wealth of resources, including classes and workshops. Use the discount code PAMA10 for 10% off memberships!
Our blogs and articles are not designed to replace medical advice. If you have an injury, we recommend seeing a qualified health professional. We offer both in-person assessments and online consultations!
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