Healthy moves inspired by ‘Dancing with the (Injured) Stars’

Every season, singers, politicians, reality stars, actors and other celebrities don dancing shoes in hopes of being crowned champion of the ballroom on ABC’s “Dancing with the Stars.” The celebrities, most of whom have little to no dance experience, spend weeks pushing their bodies to the limit in hopes of winning over the judges and the audience.

While health experts say dancing is a great way to stay slim and be good to your ticker, several “Dancing with the Stars” contestants and a few “Dancing” pros have danced their way to the emergency room and a pile of medical bills. Here’s how you can avoid their mishaps — and avoid hurting your health insurance deductibles.

Cristián de la Fuente

In Season 6, Chilean actor Cristián de la Fuente suffered a ruptured tendon in his left bicep muscle during his performance in Week 7. As soon as the judges’ critique wrapped, de la Fuente was sent to the hospital and missed the end of the show.

Choreographing a healthy routine: Dr. Carla Watson, an orthopedic surgeon at Advocate South Suburban Hospital in Hazel Crest, Ill., says a ruptured bicep tendon can result from improper conditioning and overuse.

“You can strain your arm to the point of the tendon rupturing if you’re doing an activity you don’t normally do because you’re unfamiliar with the correct form and technique,” Watson says.

In addition to paying attention to maintaining appropriate form and technique, Watson says the easiest way to avoid this type of injury is working on your flexibility. “Stretching before any physical activity, including dancing, is always recommended,” she says.

Misty May-Treanor

The day Olympic gold medalist Misty May-Treanor ruptured her Achilles tendon was the day her ballroom music died. At midseason, injury she suffered during practice forced the volleyball player to withdraw from the competition.

Choreographing a healthy routine: It’s common for dancers to blow their Achilles because they frequently leap, jump and bounce around the floor. “This type of injury is common in athletes and dancers because they’re often pushing their bodies to the extreme limits,” says Dr. Mark Galland, a Henderson, N.C., orthopedic surgeon who specializes in sports medicine.

The best way to sidestep this painful problem is by warming up gradually. Don’t rush right onto the dance floor (or into any physical activity) and start boogying like there’s no tomorrow.

“Walk around, stretch and warm up before diving right into dance moves,” Galland says.

Jewel

Jewel, the soft-voiced singer, had to exit the eighth season of “Dancing” after fracturing tibias in both legs. Doctors say the injuries were directly related to the contestants’ grueling six to eight hours of daily training.

Choreographing a healthy routine: If you’re exhausted and working yourself like a dog on the dance floor or in the gym, Galland says, you’re at risk for stress fractures. That’s because stress fractures are caused by an excessive amount of activity that’s unfamiliar.

“Everyday things like walking and exercising break down your tissues, which are built back up when you rest or go to sleep. You’ll suffer a stress fracture when the breaking down of your body’s tissues is far outpacing the building up for several days in a row,” Galland says.

The best way to not follow in Jewel’s footsteps is to get plenty of rest.

“Seven to eight hours of sleep a night, especially after exercising, and proper breaks while exercising give your body a chance to recover and restore itself,” Galland says.

Nancy O’Dell

Before Season 8 officially kicked off, entertainment journalist Nancy O’Dell had to withdraw from the competition because she suffered a torn meniscus — torn cartilage in the knee. O’Dell eventually underwent knee surgery.

Choreographing a healthy routine: Watson says this is a common injury among people in their 30s and up. “Your body tissues are losing elasticity, so they’re more susceptible to tears,” Watson says.

She says a sudden twist or rotation can prompt the meniscus to tear.

“Trying to master an awkward dance move can certainly cause this,” Watson says. “Go slow if you’re trying to learn a new dance move. Don’t hop right into dancing thinking you’re Fred Astaire or Ginger Rogers.”

Lacey Schwimmer

Lacey Schwimmer, one of the show’s dancing pros, strained her hip flexors and abductors while she was training with actor Mark Dacascos in Season 9. Although she didn’t have to leave the competition, Schwimmer faced several weeks of physical therapy.

Choreographing a healthy routine: A strained hip, often incorrectly called a “pulled muscle,” typically occurs when a dancer (pro or novice) is fatigued.

“Your body is exhausted and that fatigue leads to a lack of ‘stretchiness’ in the hip,” Watson says. “That makes it more likely to be torn or strained if you’re pushing yourself hard or doing an activity you don’t normally do.”

A conditioning program that builds muscle strength and flexibility helps hip muscles (and others in the body) stay strong — and allows you to dance with greater ease.

Jennifer Grey

“Dirty Dancing” actress Jennifer Grey, the battered champion of Season 11, ruptured a disc in her back en route to claiming the mirror ball trophy with partner Derek Hough. After the season wrapped, the injury required surgery.

Choreographing a healthy routine: A weak core — abdomen, buttocks and back muscles — could have been to blame for Grey’s aching back.

“If the muscles in your core aren’t strong enough, they can’t properly support the spine. That can lead to discs slipping out of place, bulging or even rupturing,” Watson says.

Galland says abdominal crunches, yoga, Pilates and other core strengtheners help keep your spine and discs in line.

–Gina Roberts-Grey