Common dance injuries

Several students asked for even more information regarding injuries common in dancers.  According to Fitt, many dance injuries happen because of misalignments and the compensations that occur.  This leads to a chain reaction and thus, we have an injury.  Here are some of her highlights that we'll start with today:

1.  Pronation (rolling in) of the tarsus

·        Affects the weight-bearing patterns of the foot

·        Affects the alignment of the knee and hip, possibly the spine

·        Causes a shift of weight to the medial side of the foot – bunions can form

·        Ankle sprains possible

·        Pressure added on knee which could result in knee injuries

·        Hips can inwardly rotate while leads to contracted outward rotators – can cause spasm in deep rotators and lead to sciatic syndrome

2.  Variance in leg length

·        Pelvis will tip to one side and the torso will shift (laterally) toward side of long leg in order to maintain a vertical posture

·        Will lead to scoliosis – will curve to the side of the long leg

·        Could also maintain slight hip flexion on side of longer leg leading to tight hip flexors and the twist of the pelvis – imbalance of strength and elasticity of right and left flexors and extensors

·        Difficulty in balance work and movement

3.  Tight hip flexors (and chain reactions)

·        With increased amounts of sitting we have tight hip flexors and hip remains in flexed position when standing

·        Front spine of pelvis is pulled downward which causes swayback

·        Hyperextension of the lumbar spine allows extensors to tighter and leads to low back pain and spasm

·        Will affect remaining spine

·        Dancer will compensate by gripping gluteus maximus muscles, extensors of the hip

·        Will cause knee to flex and the extensors of the knee (quadriceps) will grip causing “thunder thighs” and “bubble butts”

·        Can lead to hyperextended knees

What to do? Depending upon what your personal compensation is you can...

• Stretch the hip flexors (2, 3)
• Foam roll the calf muscle (1)
• Foam roll the I-T band (1, 2, 3)  
• Foam roll quads (3)
• Foam roll glutes (2, 3)
• Strengthen the hamstrings (2, 3)  
• Strenghten the glutes (2)
• Strengthen the abductors (outside of thigh) (1)
• Strengthen core muscles for pelvic stability and mobility (2) 
• Balance training (1, 2)

When completing our pre-assessments during the first week of the NYSSSA program, we looked for some of these issues as well as others.  Many of these are out of our control (skeletal/structural issues) and the key is knowing about your body so you can be prepared while preventing these injuries.

Look for more specific injuries tomorrow!   

Fun in the pool

As the summer winds down, soon it will be time to pack those swimsuits away!  Before that happens, try out some strengthening exercises in the pool. 

Benefits include:

• working with the natural resistance of the water 
• decrease in pain or strain on the joints (great for anyone with arthritis or achy joints)
• injury prevention and aids in recovery 

ARTHUR inquired about ideas for in the pool... so, here are some of my favorites for you to try out:

• Triceps lifts and dips 
• For cardio -- if you don't like swimming laps, try walking or running in shoulder deep water!
• Resistance exercises from your normal routine. Do them under water for resistance: 
• biceps curls 
• leg extension (kick behind you) for the glutes 
• adductors and abductors (keeping the legs parallel and lifting to the side then closing back down to the midline)   
• torso rotation for the obliques

Get creative and explore!  Remember -- it will feel differently in the water and your balancing center will be impacted without the normal sense of gravity we are used to. 

So just like Michael Phelps lifts weights to increase his speed in the water, it's important for dancers and other athletes to cross train in various ways.  Next time, try the pool!

CONGRATULATIONS TO THE NYSSSA STUDENTS...

On a fabulous summer of dancing!!!

All the students received their very own Mr. Sam the Skeleton to remind them of the

importance of their bones, joints, and the muscular structure that supports our movement. I bought an army of skeletons, which you can see below, and I am still thinking about the final student showcase and the hard work and passion behind the repertory performance of the students.  Such dedication!   

As for me, I am finally back to NYC where I've hit the ground running -- yet again, taking my own dance workshop this week where I'll be the student.  I'm studying Anna Sokolow's work with teacher, Jim May -- very exciting!  The rest of this week I'll showcase a few of the students questions here on the blog and I'll look forward to staying connected with them and supporting them from afar. 

The temperature is a little chilly here in NYC, fall is definitely on its way --
getting ready to say goodbye to summer and on to the next! 

Final Assessments

Four weeks have passed in a quick whirlwind!  The students will perform the repertory they have learned while in residence for their families and friends this evening, then everyone will depart and head back to where they came from.  I hope that the students will take with them new ideas to share and put into practice however possible. 

We spent our final day in dance conditioning completing post-assessments for comparison to our first day and the pre-testing that we did.  Take a look at some of the students in action on our final day:

FLEXIBILITY

Nadya completing a hamstring flexibility assessment:

Lateral flexion to the right and left sides were also assessed.

AGILITY

Lauren completing the shark skill assessment for lower extremity agility:

Upper extremity agility was also tested using the Davies Test.

MOBILITY

Debbie completing a lateral flexion mobility test:

Other range of motion of the spine was tested including flexion, extension, hyperextension and rotation. 

In addition to these assessments, strength, balance and cardiorespiratory efficiency was also considered.  My plan is to prepare a report with my findings of the students progress... so look for that in the next couple of weeks!  We spent time looking at their results, and most of the students found that they had improved -- by the numbers! As dancers, while our work is often so qualitative it's hard to find satisfaction in progress.  I hope that the students can see specific improvements and make new goals for the fall.   

Exploring the weight room

Another day of exploration in the weight room on campus. 

Check out today's featured exercises!

Greg doing the bug for pelvic stabilization and abdominal strength:

Jessie doing a single arm biceps curl:

Coco doing lateral flexion with a medicine ball:

Brooke doing hamstring extension:  



TRY THEM OUT FOR YOURSELF!

Pointe shoes?

I stopped into the National Museum of Dance this morning after our daily technique class at the same location.  I snapped a photo from the exhibit on Pointe Shoes.  With a heading of "When to start pointe training", it outlines several factors to determine pointe readiness:

• stage of physical development
• foot and ankle strength
• foot and ankle flexibility
• correct placement of upper body, hip, knee, ankle and foot
• core strength (abdominal, trunk and pelvic control)
• intensity of training (classes per week)

Many teachers think it is age ONLY which determines the readiness of a dancer for pointe, or other more advanced courses of study.... this is not true.

The NYSSSA School of Dance students are not currently studying pointe while in residency this summer, but they may be at their home studios.  This board at the museum made me think of the various strengthening exercises we are incorporating into our dance conditioning training and how this program would benefit dancers working in pointe shoes tremendously.  We've incorporated elements of:

• core strengthening 
• pelvic alignment/postural assessments 
• learning about the bones of the foot and its muscle actions  
• injury prevention
• strengthening of the lumbo/pelvo/hip complex

It seems no matter what kind of dancer you are, the strengthening, flexibility, core stability, and body knowledge needed is the same.  Cheers to dancers of all kinds!

Hitting the gym!

Today the students and I visited the weight room at Skidmore College for resistance training.  We explored various exercises to do with free weights and how to get to know the gym and what it has to offer.  Check out a few featured exercises:

Rachel doing a biceps curl:

Nadya on the floor doing a pectorals press and Rachel standing doing a cross/wood chop:

To work on stabilization, the students were instructed to balance on one foot or to use a stability ball while completing their numerous repetitions of lower weight.  For strength, the students used more weight, less repetitions and a stable base.  Depending upon your goals, you should alter your workout. 

And remember, with an increase in strength often comes a decrease in flexibility.... so keep up with your flexibility training during both pre- and post-workout warm-ups and cool downs. 

The foot

Of the 206 bones in the human body, half can be found in the hands and feet.  You can imagine with the amount of mobility and range of motion needed to walk, jump, shift weight in our feet, and to type, snap, make fists.... there are numerous joints supported by ligaments and fascia that help to keep all of these mobile and, hopefully, injury free. 

There are 26 bones in the foot and for dancers, we are grateful for all of them!  They enable us to:

• flex, extend, and hyperextend (and bear weight like into releve) the toes
• abduct, adduct the tarsus and go through points of inversion and eversion 
• plantar flex and dorsiflex the ankle 

Take a look at those 26 bones:

And the muscles that support movement: 



Dorrie -- Take a look at the inferior extensor retinaculum across the superior portion of the foot below the lateral and medial malleolus.... I think this is what you were asking about in class today!

Give yourself a mini foot massage this evening and try to identify the mobility of each joint action.

Check us out!

Take a peek inside the studio during body conditioning...

Coco and Alice side by side doing some triceps extension exercises on the mat:

Arthur in a side isometric plank for his abdominals (excellent form!):

The whole group going through their own individualized circuit training session for the day:

Bailey in a side plank like Arthur, Debbie using the physioball for hamstring extension, Coco and Alice doing some push-ups, Meredith doing a bridge for her glutes and hamstrings....

Some information for Lucy...

In class yesterday Lucy asked about plantar fasciitis -- here you go Lucy:

On the bottom (students know this as referring to the inferior point) of the foot there are supporting plantar ligaments.  The plantar fascia is connective tissue, like ligaments, less elastic than tendons but more elastic than ligaments -- provides support and protection in this weight bearing place on the body. These connect the heel bone (calcaneus) to the toes. 

As the students are learning, the "itis" ending can help us to remember that this is an inflammation caused by overuse.... this time of the fascia on the sole of the foot.  Resting your feet, massaging the soles, stretching the bottoms of the feet as well as the achilles tendons.... and (of course!) wearing supportive running shoes will help to treat the pain.   

Getting strong!

After sharing some physioball strengthening exercises, the students were able to piece together their own circuit workout based off the structure from Tuesday's Training Series 1.  Check out a few students in action!

Debbie is using a foam roller on her outward rotators for some self myo-fascial release during her warm-up:

Meredith is doing some high knees during her cardiorespiratory warm-up.  Look how she keeps her spine erect while maintaining her shoulders over her hips:

Coco on the physioball doing a pike, jack knife and push-up for upper extremity strength and her core:

Brooke doing a squat on the ball for lower extremity strength:



Sprains vs. strains

During class today Lucy asked a question about the difference between strains and sprains.  This supporting information is for you, Lucy!

Sprains occur during overmovement of a joint which causes injury to the connective tissues (like the ligaments, connecting bone to bone, we were talking about in class today.)  Common sprains occur in the ankle, knee and low back. 

Strains are related to injury to the soft tissue, like a tear of the hamstring muscle, which is common in dancers.  Sprains and strains often go hand in hand and impact a whole joint region.

According to Sally Sevey Fitt, sprains are the consequence of improper alignment and poor movement mechanics.... you can see why it is so important to start our program with assessments! Hopefully we can prevent these two injuries by maintaining proper alignment and including a thorough warm-up before repertory training. 

And keeping the high boots in the closest will help too, Maryn ;)  

Thanks, Lucy, for a great question today!

Individual recommendations...

I worked with my second group of NYSSSA students today -- a group of knowledgeable women who I've worked with in the program previously.  While reading their assessments I was impressed at how well they were able to identify their strengths and challenges as well as describe past injury history. This is essential to communicating with your teacher, choreographer, doctor or physical therapist. 

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:

1. Static and isolated-active stretching for achilles tendonitis, as well as calf massage and foam rolling of the area
2. Deep breathing and relaxation techniques for those with muscle tension
3. Trapezius stretches for neck pain and tension
4. Calf foam rolling and/or adductor foam rolling for those whose feet rolled in while doing the squat assessment
5. Core strengthening for many with low back pain
6. Circuit training for goals around building lean muscle and managing fat loss  

And the list went on.  We began with our first Training Series of the summer (that the students explored with the DJ stylings of Lauren, one of our students!)  We explored:

1. Warm-up consisting of foam rolling, adductor and psoas active stretching and the roman deadlift (a killer for almost the entire class!)
2. Cardio-respiratory warm-up
3. Core
4. Upper extremity
5. Plyometrics
6. Balance

Then we did it all over again!!
We'll see the students share examples of these later this week!