29Oct, 2019

Common Knee Pain in Dancers

By: | Tags: , , ,

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 for healing.To avoid falls, train at your level and takes breaks when needed to avoid exhaustion. If choreography requires falling onto knees, wear knee pads if possible. Imbalanced Muscles Muscle imbalance can cause knee pain anywhere around the knee, but is most likely to cause patellofemoral pain just below the knee cap. This pain will occur overtime and worsen with exercise and is caused by over developed quads and overstretched hamstrings . Be sure to stretch quads and hip flexors in a parallel stance daily.  
READ MORE

2Jan, 2019

IT Band Syndrome

By: | Tags: , , , , ,

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 bridges Use ice to help with the pain Foam roll your tensor fasciae latae, IT band, quads, and hamstrings Apply kinesiology tape to the knee and lateral leg during exercise to support the muscles and soft tissue and prevent from moving improperly Muscle 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 ankles Strength training to ankles, glutes, hips, and core Assisted stretching Deep muscle work like Active Release, Myofascial Release, Post Isometric Relaxation Interferential Electrical Stimulation Dance Technique Analysis Take Home Tips Treat early to avoiding a more serious injury Ice all new injuries Stretch and foam roll regularly If it has not fixed itself or continues to return after rest, time to see a specialist
READ MORE

12Nov, 2018

Achilles Tendonits

By: | Tags: , , , , ,

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 excessive use. The pain is located at the back of the heel and it will feel better after a good warm-up and worse with jumping, relevés, and pointe work. Achilles Tendonitis Exercises Door frame calf […]
READ MORE

7Nov, 2018

Which treatment is better: chiropractic or acupuncture?

By: | Tags: , ,

Chiropractic vs. Acupuncture Which treatment is better: Chiropractic or Acupuncture? That depends on what you are coming in for. If you have a musculoskeletal condition that is caused poor body mechanics, chiropractic adjustments along with stretching and muscle work is the best option in treatment and recovery.  This includes most back and neck pain and tension headaches.  Some musculoskeletal can be treated by acupuncture particularly chronic muscle spasms, tightness caused by stress, inflammation, radiculopathy (nerve pain down the leg or arm). All non musculoskeletal conditions are not chiropractic conditions and […]
READ MORE

22Oct, 2018

Breast Cancer Survivor Stretches

By: | Tags: , , ,

Exercises and stretching for after breast surgery Exercise should be limited for approximately 6-12 weeks following an uncomplicated procedure. If you are healthy and were active before the surgery, you will find that getting back into a routine will come easily. If you ever have any concerns, or are unsure if certain exercises are appropriate for you, talk to your medical providers for guidance. Most women feel well enough for gentle stretching one week after the procedure. Start with slow and controlled motions that are approved by your surgeon. Any […]
READ MORE

22Oct, 2018

Dance Foot Injury Expert

By: | Tags: , , , ,

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. While treating professionals in St. Louis, Missouri, she has seen stress fractures from forcing too-high relevés and preventable bunions from squeezing into poorly fitting shoes. “Dancers want to look good,” she says, and they don’t […]
READ MORE

27Jun, 2018

How soon after having a baby can I see a chiropractor?

By: | Tags: , , , , ,

How soon after having a baby can I see a chiropractor? There is nothing more exciting than growing your family and bringing new life into this world. Chiropractic care can play an important role in the way your body adapts to changes throughout your pregnancy.  Vaginal Delivery If you have an uncomplicated vaginal delivery, you can be seen by your chiropractor as soon as you are comfortable enough to leave the house. If you have any concerns or are apprehensive to receive care, we will work with you to modify […]
READ MORE

27Jun, 2018

Can I see a chiropractor after having spinal fusion surgery?

By: | Tags: , , ,

Can I see a chiropractor after having spinal fusion surgery? Yes….but probably not for that area. Spinal fusion surgery is an orthopedic or neurosurgical procedure that joins two vertebrae together to create a fusion at a specific spinal level. These techniques are designed to stop the motion of a painful vertebral segment or to treat a weak or unstable segment of the spine. After the surgery, the two segments that were joined together function like one solid piece of bone. As a result, your chiropractor would not be able to […]
READ MORE