Dr Laura McDonald-Wedding
Calisthenics is a niche sport loved by many in Australia and, in particular, in Victoria. It combines skills of gymnastics and ballet with artistry and grace. However, because it is quite niche, there is very little knowledge on injury patterns and why they occur – this is particularly frustrating for Sports & Exercise Doctors, like myself, who see these dancers.
To find out more, myself and other interested health professionals performed a research study to answer this question and here is a brief snapshot of what we found and key learning points to help prevent injury…
PROBLEM: Movements involving lumbar extension (bending backwards), lower limb flexibility (splits, standing splits, leg mounts) and jumps (leaps, grand jetes’) were the most likely to cause injury – particularly in the body parts used.
SOLUTION: Be mindful as a performer of these common skills (technique and number of repetitions) and health professionals should ask about these movements.
SOLUTION: Be mindful as a performer of these common skills (technique and number of repetitions) and health professionals should ask about these movements.
PROBLEM: Overuse and excess load was a significant risk factor and cause for injury. This may be related to the need for uniformity and therefore lots of repetitions of a movement or routine. The rates of injury also went up as the year progressed (and highest during competition season).
SOLUTION: Be mindful of the number of repetitions of a skill or movement (particularly those above) as well as overall training hours (of both calisthenics and other dancing). Ensure that any increase in repetitions or hours training is gradual particularly around competition season.
PROBLEM: Poor preparation (after overuse) was the 2nd highest contributor to injury. This includes poor warm up or not being strong enough for a movement.
SOLUTION: Ensure that your warm up involves strength and activation of the muscle groups required. See the Calisthenics Victoria Warm Up Guide for further guidance.
SOLUTION: Be mindful as a performer of these common skills (technique and number of repetitions) and health professionals should ask about these movements.
PROBLEM: Overuse and excess load was a significant risk factor and cause for injury. This may be related to the need for uniformity and therefore lots of repetitions of a movement or routine. The rates of injury also went up as the year progressed (and highest during competition season).
SOLUTION: Be mindful of the number of repetitions of a skill or movement (particularly those above) as well as overall training hours (of both calisthenics and other dancing). Ensure that any increase in repetitions or hours training is gradual particularly around competition season.
PROBLEM: Poor preparation (after overuse) was the 2nd highest contributor to injury. This includes poor warm up or not being strong enough for a movement.
SOLUTION: Ensure that your warm up involves strength and activation of the muscle groups required. See the CaliVic warm up guide for further guidance (under Coaches tab).
