3Nov, 2014

What to Eat Before and After a Dance Class

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What to Eat Before and After a Dance Class Eating Right to get the most out of your practice For many dancers, you spend all day at school before heading to the dance studio for an evening of dancing. Improper eating throughout the day will make you prone to an “afternoon slump” even before dance practice has started. Eating right all day, especially on days you dance will help you maintain your energy throughout your class and allow your body to properly repair after a long day. Tips for a […]

12Sep, 2014

“My foot hurts…”

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  “My foot hurts…” Understanding common foot pain afflicting dancers   “in my arch, especially in the morning” Plantar Fasciitis is an overuse injury where the fibrous tissue along the arch connecting the heel to the toes becomes inflamed and painful. Dancers will likely feel more pain in the morning, after class, or after wearing high heels. Causes: Tight Achilles tendons, tightness in the calves, fallen arches, or dancing on hard surfaces Treatment: Rest and ice, massage the arch with a frozen water bottle or golf ball, stretch the Achilles and […]

11Jun, 2014

Ice Vs. Heat

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Managing injuries with ice or heat When faced with an injury or ache, many people wonder whether to use ice or heat. The information below is intended to help you make a more informed decision. ICE Ice should not be used directly on the skin or for longer than 20 minutes. You can buy reusable ice packs that can conform to the problem area, or you can always use a bag of frozen peas or corn as an inexpensive alternative.  Ice several times per day, but make sure the skin […]

May 2014 Dance Cross Training
29Apr, 2014

Dancer Cross-Training

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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 bike during the offseason to improve their cardiovascular strength and further develop their leg muscles. Professional football players turn to ballet to improve flexibility, agility, and balance. Professional dancers often use yoga, weight training, or […]

Dancer's Hip Newsletter
6Apr, 2014

Dancer’s Hip

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Dancer’s Hip Snapping hip syndrome, iliopsoas tendonitis, coxa saltans Dancer’s hip (snapping hip, coxa saltans, or iliopsoas tendinitis) is usually an overuse injury that is characterized by a snap or click in the hip that can be heard or felt. It occurs with certain movements such as raising and lowering the whole leg or rotating the leg to turn out. For some, there is pain and discomfort along with the click that feels better after resting. In most cases, snapping is caused by movement of a tendon, muscle, or ligament […]

March 2014
3Mar, 2014

Spotting and Neck Rotation

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March 2014 Featuring how to improve your turns and spotting with better neck movement, a quote from Daisha Graf, and summer dance intensives in St. Louis.  Spotting while turning requires balanced neck rotation The cervical spine, commonly referred to as the neck, is capable of four types of motion: • Flexion – Allows the head to face downward • Extension – Allows the head to face upward • Rotation – Allows the head to turn side to side, looking over the left or right shoulder • Lateral Flexion – Allows […]

29Jan, 2014

Knee pain with improper turn-out

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For the full 2 page newsletter click here: The Healthy Dance Monthly Newsletter- February 2014 Featured article: Knee pain from improper turn-out Preventing injury with proper technique The turn-out position where the dancer stands with the feet in first position with the feet at 180 degrees will not be achieved by every dancer. Proper turn-out must be obtained gradually through focusing on hip rotation instead of foot placement. A dancer who forces his or her feet to turn out without the appropriate hip flexibility will put extra strain on the inside […]