One student wrote that since she sprained her ankle, she's had issues with balancing -- this is exactly what happens! Research demonstrates that ankle sprains lead to poor proprioceptive awareness; this student will be beginning on a steady diet of balance training to develop this awareness. Another student said that since she injured her left ankle, she's been having pain in her right knee while jumping -- correct again! We will discuss common dance injuries and dangerous compensation patterns, or chain reactions to alignment issues or injuries, that are prevalent in the field.
The students were able to assess their history and to communicate it to me; I was then able to make recommendations for each of the 13 students ranging from suggestions of:
- Static and isolated-active stretching for achilles tendonitis, as well as calf massage and foam rolling of the area
- Deep breathing and relaxation techniques for those with muscle tension
- Trapezius stretches for neck pain and tension
- Calf foam rolling and/or adductor foam rolling for those whose feet rolled in while doing the squat assessment
- Core strengthening for many with low back pain
- Circuit training for goals around building lean muscle and managing fat loss
- Warm-up consisting of foam rolling, adductor and psoas active stretching and the roman deadlift (a killer for almost the entire class!)
- Cardio-respiratory warm-up
- Upper extremity
We'll see the students share examples of these later this week!