Dancing is such a fun activity that we can forget that it is a sport. Carried away by the music, you are unlikely to think about the muscles, tendons and ligaments that are enabling you to dance. New and experienced dancers alike need to be attuned to their bodies and the mechanics of dance so that they are not sidelined with an injury. To keep you on your toes there are a few tips and techniques that you should work into your dance routine.

Before we look at ways to avoid injury, it is important to understand what injuries occur and the risk factors that increase your chances of injury. The most common sites of dance injury are the feet, ankles, and lower back. Typical injuries include:

" Sprains and Strains - overstretched or twisted muscles
" Stress Fractures - tiny breaks in feet and ankle bones
" Tendonitis - painful inflammation of a tendon. Tendons anchor muscle to bone.
" Blisters / toenail injuries- both result from ill fitting shoes
" Impact injuries - bruises caused by falling, tripping or bumping

Here are risk factors which can increase your chances of injury:

" Hazardous equipment - shoes that are not properly fitted; carpet that is ripped or worn; uneven hardwood floors; spilled liquids
" Poor posture - weak back and core muscles put your whole body at risk of injury
" Lack of experience /Poor technique - moves that are executed improperly can cause injury. Take a class to learn the proper technique and pay attention!
" Poor fitness level - dancing is a great and fun way to get in shape but if you are not in shape, weak muscles are more prone to injury. Take it slow, as you progress your fitness and muscle strength will improve.
" Fatigue - you are more likely to lose form or get sloppy when you're tired.
" Overtraining - overuse injuries are common in many sports. Dancing for too long or too often can cause shin splints, stress fractures and other injuries.
" Rushing recovery - it is important to allow an injury to completely heal; otherwise you can aggravate or worsen the condition.

Before you begin to dance you must warm up your muscles. Ideally you want to work through the full range of motion that will be required for your type of dance. Do not stretch before warming up. You may make the mistake of believing that if your muscles are ready for dancing simply because you've been engaging them in your normal activities all day, but this is an incorrect assumption that can lead to injury.

You should never stretch a cold muscle. Have you ever noticed how much farther you can go into a stretch following exercise? As you warm up, your connective tissue becomes more elastic and easier to stretch. Blood flow to the muscles and the exchange of oxygen is also increased as your body warms.

Your warm-up should be no less than 10-15 minutes and should elevate your body temperature without making you fatigued. You could march in place, pumping your arms. You can then continue to march while alternating arms in the air. If you are taking a class, your instructor will lead you through a proper warm up. It is optimal to begin dancing within 15 minutes of your warm-up. You will lose the benefits of a warm-up after about 45 minutes of rest.

Following dancing, you should also spend 10-15 minutes cooling down. You can dance at a slower pace and with fewer strenuous movements to cool down. The idea is to gradually return your heart rate to the resting range. Cooling down will also help to prevent muscle spasms. You can do flexibility stretches during the cool down. You should also plan to stretch at other times of the day to increase your flexibility.

The general rule of thumb in sports is to increase your training no more than 10% per week. Progressing too quickly can lead to an overtraining injury. This is why "weekend warriors" are often prone to injuries. You must allow your body to adapt to a new level of exercise.

The right equipment is essential to keep you dancing. Athletic shoes such as sneakers may be very comfortable but they are not made for dancing. Leather soled street shoes are good for social dancing. The floors at private clubs and halls are often dirty or heavily waxed and you will find that dedicated dancing shoes will not make a material difference.

Rubber soled shoes that grip the floor will lead to injury. Women should wear strapped shoes with a short heel; sling-backs, slip-ons, or high narrow heels are invitations for serious ankle injury. Shoes that are not fitted correctly will lead to blisters, bruised toenails, and can even cause knee injuries.

If you become a frequent habitu of dancing venues, though, you might want to consider purchasing special shoes. These shoes are lighter than street shoes, with soles that allow you to "feel" the floor. Dancing or practice shoes are best as they allow freedom of movement and are designed to support you as move across the floor, spin and turn. You should also buy your dancing shoes a half size larger than your street shoes to allow your toes to move.

One overlooked technique for caring for your dancing legs is the floor! You assume that with the proper shoes, technique, and music you can dance anywhere. Not all floors are made for dancing. As your feet hit the floor, your body is sustaining the impact, and a good floor will absorb some of that impact. For example, tile or concrete floors may allow you to whirl around like a professional ballet dancer, but there is no "give" to the floor and this could injure your feet, ankles, and knees. A good dancing surface is free of defects, smooth (but not waxy), even, consistent and is not inflexible. Wood surfaces are more "giving" than concrete floors.

Be aware of your body and its limitations. Choose a style of dance that compliments what you are able to do. Take time to properly condition your body for dance and buy the right equipment. Proper technique, attention to your body's needs, good shoes and a great floor will keep you dancing for many years to come.

This article was contributed by Master Portable Floors. Master Portable Floors is the floor of choice by professional dancers. The floors have been rated highest quality by the American Swing Dancing Association and the Ball Room Dancing Association. Master Portable Floors has a unique flex action that provides a comfortable dancing surface that reduces hip and joint injuries. To learn more about Master Portable Floors visit www.masterportablefloors.com.