How to Come Back From Break without Breaking
Having time off feels great! We count down the days for vacation and breaks. It is no different when it comes to dance. You get the opportunity to recharge your batteries, go out to socialize, try something new, and maybe even make some money. But we all know, there is nothing better than returning to dance after time off. That first class always feels amazing! Your body is moving again.
However, that first class can be deceptively awesome. You may notice in the next days you feel exceptionally sore. This is DOMS--delayed onset muscle soreness. DOMS is completely normal. It is a result of the “detraining” effect from your time off. Detraining occurs after 12 days of consistently not practicing that activity. Don’t worry! Your body needs rest. Sometimes you have to take 12 or more days away from dance.
Returning to dance is a tricky balance. If you go full force from the start, your performance can suffer. While you may not be able to avoid DOMS completely, but there are some ways you can prepare your body to return to dance.
1. Ease back in to activity. Start preparing your body to return to dance a week or two before your first class.
2. Start Moving- or keep moving. Add is some cardio to your daily routine. This can be as easy as going for a fast walk or riding your bike around the neighborhood. Start with 20 minutes and ramp up to as many as 60 minutes a day by adding 5-10 minutes of activity to your total each day.
3. Set a foundation. Prepare your body for practice by focusing on flexibility, strength, and balance. Completing simple exercises each day can help get your muscle ready for the demands of class. Consider exercises like: clam shells, lunges, warrior three, planks,
4. Be kind to yourself. As you get back into dancing, don’t forget to take care of your body. You will feel sore and tired. Make sure you add self-care and body maintenance to your daily routine: foam rolling, stretching, icing, massage, dry needling, sleep, social time or time alone.
5. Ramp up slowly. Try not to add extra studio time or more classes than necessary the first week back. As your body gets used to the demands of your schedule, you can add more classes and studio time without worrying about your performance being compromised by soreness or injury.
We’re here to keep you performing at your peak!