Monthly Newsletter about dance technique and injury prevention.

Dancer Cross-Training

2020-03-26T18:28:56-06:00

Cross-Training for Dancers The best plyometric exercises to build strength and stamina While dancing is unquestionably a full body sport, a dancer can still derive enormous benefit from incorporating cross-training into his or her routine. Cross-training is used by nearly all professional athletes to compliment the gains made during regular practice. Professional skiers run and [...]

Dancer Cross-Training2020-03-26T18:28:56-06:00

Common Knee Pain in Dancers

2019-10-29T15:04:03-06:00

Four Common Knee Problems for Dancers As part of "The Healthy Dancer" Fall 2019, please contact us if you want a copy sent to your dance organization, studio, or team. Dancers train for the perfect splits, amazing turnout, powerful jumps, high kicks, and quick turns making knee pain common for dancers. Some knee injuries can be very serious and require medical intervention. Other knee problems can be managed or avoided with proper technique and training. Hyperextension Knee hyperextension occurs when the knees pass straight and begin to bend the other direction. This is common practice for dancers because it can make for longer, cleaner lines, however, it can cause strain and injury.  Dancers should first focus on proper technique without gripping the quadriceps muscles. Think of lengthening instead of locking the knees. Remember that each body is different and it is important to find your healthy neutral. Over Turn-out Forcing turn-out will apply pressure on your inner knees. Focus on hip flexibility. Make sure you are not rolling in on your feet and that your knees are over your toes when you plie or land a jump. When you are not dancing, do not walk around with your legs turned out ( Be sure you are not walking like a duck.) Falls This pain will be immediate. Any  serious fall should be iced immediately and examined by a professional for proper diagnosis to rule out meniscus and ligament tears that may require surgery, especially if there was twisting, overextension, or a popping sound. You may need to take time off [...]

Common Knee Pain in Dancers2019-10-29T15:04:03-06:00

IT Band Syndrome

2019-10-25T14:23:40-06:00

What is IT Band Syndrome? The iliotibial band, or more commonly known as the IT band, starts at the outside of the pelvis near the hip and runs on the outside of the thigh down to just below the knee.  When it gets irritated through dancing, running, and jumping it can appear as lateral (on the outside) knee pain and sometimes as hip pain.  This irritation is called iliotibial band syndrome or ITBS.  This is an overuse injury and is more common in high intensity dance techniques that do not require turning out. IT Band Syndrome Exercises and Advice Focus on strengthening the gluteal muscles with clam shell and glute bridgesUse ice to help with the painFoam roll your tensor fasciae latae, IT band, quads, and hamstringsApply kinesiology tape to the knee and lateral leg during exercise to support the muscles and soft tissue and prevent from moving improperlyMuscle work to the IT band and surrounding muscles can reduce pain and prevent future problems Rest Modify activity to avoid what causes pain Treatment Options fro IT Band Syndrome Adjustments to the pelvis, hips, and anklesStrength training to ankles, glutes, hips, and coreAssisted stretchingDeep muscle work like Active Release, Myofascial Release, Post Isometric RelaxationInterferential Electrical StimulationDance Technique Analysis Take Home Tips Treat early to avoiding a more serious injuryIce all new injuriesStretch and foam roll regularlyIf it has not fixed itself or continues to return after rest, time to see a specialist

IT Band Syndrome2019-10-25T14:23:40-06:00

Achilles Tendonits

2018-11-13T09:27:21-06:00

Achilles Tendonitis The achilles tendon is located at the back of your ankle and attaches your calf muscle to your heel bone. The calf consists of two muscles called the gastrocnemius and soleus muscles are the primary muscle of pointing the foot. Achilles tendonitis describes when that band of tissue gets inflamed and irritated from [...]

Achilles Tendonits2018-11-13T09:27:21-06:00

Dance Foot Injury Expert

2021-03-15T11:44:57-06:00

Dr. Rachel was the featured dance injury expert in Dance Teacher magazine. Read the article below or find it at http://www.dance-teacher.com/2015/01/best-feet/ Foot-Strengthening Exercises SOOO Easy You Can Do a Few While Brushing Your Teeth It probably won't surprise you that chiropractor Rachel Loeb often sees dancers make unsafe choices in the name of beautiful feet. [...]

Dance Foot Injury Expert2021-03-15T11:44:57-06:00

Dance Physiotherapy in St Louis

2018-10-17T19:51:50-06:00

  Thank you St. Louis Adolescent Female Sports Medicine Initiative for allowing for to demonstrate my expertise on dance physiotherapy and dance medicine injury prevention here in St. Louis.

Dance Physiotherapy in St Louis2018-10-17T19:51:50-06:00

Dance Injuries- Taking time off

2018-03-05T10:32:56-06:00

Will Taking Time Off Fix Me? Well, maybe. It all depends on your injury. If you are sore from training very hard, time off will make you feel like new. If you had a minor incident, time off with some ice will also do you some good.  You may have "tweaked" your back when you [...]

Dance Injuries- Taking time off2018-03-05T10:32:56-06:00

Foam Rolling for Dancers

2017-10-15T10:10:03-06:00

Foam Rolling for Dancers- Spring 2017 Dancer Newsletter How to use foam rolling as self-care for dancers With the constant pressure on a dancer’s body from aggressive training, self-care is an important part of injury prevention for dancers. One very effective and inexpensive tool that every dancer should have is a foam roller. If you [...]

Foam Rolling for Dancers2017-10-15T10:10:03-06:00

Do you walk like a duck?

2017-10-15T10:13:22-06:00

My Friends Say I Walk Like a Duck How walking turned out can lead to pain and injury We've all seen the dancer duck walk. Somewhere between ballet barre and petite allegro, our legs get permanently stuck in turnout. We decide that if we walk with our feet turned out we will be constantly working [...]

Do you walk like a duck?2017-10-15T10:13:22-06:00
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