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

Stretching for Runners

2016-11-02T10:48:46-06:00

Stretching: everything you need to know Before running, your body is not warm enough for static stretching. Dynamic stretching will help warm you up and get your body ready for a run Best dynamic stretches for running (do each for about 1 minute) Cat camel, especially if you sit at a desk all day to [...]

Stretching for Runners2016-11-02T10:48:46-06:00

Is it time for new running shoes?

2016-11-02T09:26:07-06:00

  Time for new shoes or time for better running form? Common shoe wear patterns and the problems associated with them When you run, the part of your shoe that hits the ground first will wear down faster causing a pattern. By analyzing the bottom of your running shoes after you have really worn them [...]

Is it time for new running shoes?2016-11-02T09:26:07-06:00

Glute Activation- Are your glutes causing your back pain?

2016-05-17T08:20:06-06:00

Who should do glute activation exercises? Athletes of all kinds, especially those looking to build power and strength People who sit many hours in a day People with hip, knee, or low back pain   Why do I need to activate my glutes? The muscles around your hip all have different jobs. Some are responsible [...]

Glute Activation- Are your glutes causing your back pain?2016-05-17T08:20:06-06:00

How to Foam Roll Your IT Band

2016-05-17T08:22:39-06:00

Who should foam roll their IT Band? Runners, or sports that include running Dancers People with hip, knee, or low back pain What is an IT Band? Your IT Band is a thick band of connective tissue that connects a muscle in your hip to your knee. The important parts to roll out are mostly [...]

How to Foam Roll Your IT Band2016-05-17T08:22:39-06:00
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