Dear Jenn: Weak Ankles in Ballet

Dear Jenn,

I'm finding that my right ankle has been "going out" on me during ballet class. My teacher recommended that I do releves to strengthen them, but I haven't noticed a difference. Is there something else I can do?

Are you talking about me? Because this is the exact problem I have! Your teacher is correct in recommending that you continue to practice your releves, both on two feet and on one feet.
It would be good to invest in a TheraBand, a strength resistance band found at podiatrist's offices. Exercises that you can do that would be beneficial are:

*Sitting down, wrap the TheraBand around the ball of one flexed foot. As you wing your foot out to the side, provide resistance on the band, and bring it back to center. Do this 10 to 20 times and repeat with a sickled foot.

*Wrap the Theraband around your arch and flex and point your foot. Repeat 10 to 20 times.

*Tie the TheraBand around both of your feet, midfoot, and slowly move your feet away from each other. Repeat 10 to 20 times.
You can also purchase a balance disc to practice simple balancing exercises. With one foot on the disc, raise the other foot off the ground. Once you have that mastered, try closing your eyes and crossing your arms over your chest.
If you are practicing your releves, with a TheraBand, and with the balance disc, you should notice a difference in your ankle strength. If you do not, then talk with your podiatrist.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, DPM, Dance Podiatrist

How to Avoid Ballet Foot Injuries

On New Year's Eve, I went with my mother to see Black Swan in the theaters. As a dancer myself, I paid close attention to the dancing (what was with all those flapping arms? No port-a-bras training, clearly.), and their feet. There's a scene in the movie where Natalie Portman is bandaging her feet, which are all bloody and gross looking. I love scenes like this in dance movies, because those who are not in the dance industry, or know someone who is, think that it's all glamour and beauty. Well, take a look at any dancer's foot and you would think otherwise. Dance, especially ballet, is intense! It's demanding! The likelihood of them having serious foot problems in the future is high. Most injuries in the dance world are not from trauma, but from overuse instead. The foot/ankle area in particular is suseptible to stress factures, tendon injuries, and strains. In 2009 160,000 people were treated for dance-related injuries, according to the U.S. Consumer Product Safety Commission. In another study, 204 ballet dancers were screened over five years to identify repeated injuries. 32 to 51 percent of dancers were injured each year. The study found that 53 percent of all injuries occured in the foot/ankle, more than double the next closest injury, the hip.
When it comes to taking care of your feet as a dancer, there are several things which are crucial to remember. First, you need to warm-up and cool down properly before and after classes and performances. Make sure that you are wearing the right pointe shoe for your foot. I've talked about this in the past, so visit those blog posts, but it's still important to remember! Drink lots of fluids, especially water, during the day to avoid cramping. Don't forget to eat! Your body is your instrument and you need to take good care of that instrument. Take multivitamins like calcium and Vitamin D to encourage bone health. Maintain good turnout not from the foot or ankle, but from the hips instead. Finally, if you are in pain, don't ignore it. Your body is trying to tell you something is wrong, and you need to listen. Ignoring these signals will lead to further problems and that will mean more time away from your passion- dancing.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, DPM, Dance Podiatrist
http://www.centralctfootcare.com/