Aerialists are athletes who are driven by learning new skills/tricks and challenge their bodies in unique ways.
It’s highly recommended to ensure the safety factors when training, as most aerialists train all year round as there is not a specific ‘competition peak’ time. Aerialists should have training programs that include strength, endurance, power, flexibility, time off and rest days.
To help prevent and reduce injury throughout training, it’s a great idea to have a layout of the year ahead and time manage and have set desired goals. This could include performance shows, workshops or progression towards overall growth in all aspects. Forty-four percent of injuries affect the lower limbs, 32% the upper limbs, 16% the trunk, and 8% the neck. Sixty-eight percent of lower limb injuries are at the ankle and 27% affect the knee. In the upper limb, the shoulder is the most affected with 50% of total injuries. (1) An important note to remember is to pay attention to what your body is telling you. Most of the time we often forget to stay on track with rest days and recovery. These are huge components towards an increase in training and can be physically demanding.
Here are some main factors that contribute to injury:
- Sleep deprivation
- Psychological state
- Physical Readiness
- Fatigue
- Mechanical overuse
- Over training
- Progressing too quickly
- Previous injury
How do I know what is DOM’S (delayed onset muscle soreness) and what’s a possible injury?
| Soreness | Pain felt | |
| What it feels like? | Muscles feel tight or achy, overall fatigue. May be tender to touch | Sharp pain when resting or exercising |
| Onset | 24-72 hours after activity | During exercise or within 24hrs of activity |
| Duration | 2-3 days | A few days or possible weeks or longer without care |
| Location | Muscle belly | Joint and muscle |
| Off Sets | Gentle activity and light exercise | Reset and seek out practitioner for professional advice |
| Possible Contributing factors | Rest | Activity or exercise |
DOM’S generally improves with light movement or warming up, however injuries generally worsen with activity.
Red flags to look out for:
- Sharp pain: soft tissue being pinched or compressed
- Pain that radiates, tingles or burns: nerve related
- Pain that starts immediately after stretching: could have over stretched and nerve like symptoms and may be a sign of injury.
- Pain at the joint: related to the ligaments, joint capsule or joint structure.
Aerialists do extraordinary movements on a weekly basis and this puts load and stress on their joints and muscle tissues. Injury prevention and management strategies could be optimised by developing centres of expertise, online resources, and better regulations of the profession. (2)
Seek professional advice if you are feeling unsure, or book in to seek your Back in Motion Cranbourne practitioner for more advice and guidance throughout your training journey.
References
1. Hakim, H., Puel, F. and Bertucci, W., 2020. Injury assessment in circus student-artists population; preliminary study. Science & Sports, 35(3), pp.154-160.
2. Cayrol, T., Godfrey, E., Draper-Rodi, J. and Bearne, L., 2019. Exploring professional circus artists’ experience of performance-related injury and management: a qualitative study. Medical problems of performing artists, 34(1), pp.14-24.
3. Applied Anatomy of Aerial arts – by Emily Scherb