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Building strength, balance, power and grace from within

Injury Management

In the event of an emergency, contact 911!! 

For non-emergencies, remember the acronym P.R.I.C.E:

PROTECT: Protect from further harm. This could include splinting, crutches, etc. Contact your health care provider. What you do now can determine length of recovery.

REST: Allow the injured area to rest 24-48 hours depending on the extent of injury.

ICE: Following an injury, apply ice to prevent further inflammation and damage.  Ice is generally applied for 5-20 minutes depending on method and area of body injured. Nonfatty areas and areas near superficial nerves should be iced for a shorter duration. Again, contact your health care provider for best results. Remove ice for 20-60 minutes and repeat cycle throughout the day. Avoid cold injuries by setting a timer.

  • Ice Bag: Place crushed ice in a plastic bag and apply directly over skin for about 10-15 minutes.
  • Ice Massage: Fill a styrofoam cup with water and freeze. When ready to use, peel edge to expose ice. Massage affected area for 5 minutes. Good for smooth areas of the body (thigh etc.)
  • Ice Slush: Fill a bucket with water and ice cubes to about 40 degrees. Soak injured area 5 minutes.  Great for ankles, toes and hands.

COMPRESS: Applying direct pressure will decrease swelling and further bleeding. Use an elastic wrap evenly with gentle compression. 

ELEVATE: Elevate the affected area above the level of your heart if possible.  Elevation uses gravity to pull the swelling away from the inury.


Hidden Training: What we don't see and why it matters

Caring for Your Feet


Blisters, corns, bunions, callouses, sore arches...are very common in the performance athlete. In fact, many skaters and dancers are quite proud of their battered feet.  There are, however, many products that can help manage those aches and pains and even prevent damage in the first place. 


Preventing Foot Pain

  • Make every effort to find the right footwear in the beginning. There are many manufacturers of skatewear and dancewear. Take the time to find the best footwear for your shape of feet. Talk to your instructors and visit stores where experts are close at hand.
  • Sports medicine professionals and podiatrists can help prevent and manage foot pain if your feet are problematic. They can make recommendations for arch supports as well as demonstrate taping and padding methods.
  • Get to know the wide variety of products that have become available for skaters and dancers.
  • Do protect your feet by wearing shoes when you go outside.

Pamper your Feet

  • Give yourself a foot massage
  • Soak your feet in warm water
  • Get a pedicure (overgrown nails can be problematic)
  • Stretch your calves and arches
  • Write the ABC's with your feet


American Heart Association

American Red Cross

American College of Sports Medicine

Move Forward-American Physical Therapy Association

National Athletic Training Association

Exercise & Bone Health: NIAMS