Saving Your Ankles, A Saving Grace

Sprained Ankle (Photo credit: Wikipedia)

Dancers are some of the finest tuned and strength athletes that live. If you don’t believe this, just try dancing around on your toes for as many hours a week as your training, rehearsal and performance schedules require. Not so easy, huh? Strength and conditioning is a major focus of dancers, but that does not mean they are immune from injuries.

Ankle injuries are common amongst dancers, so to stay in the game, so to speak, what can be done to protect this overtaxed joint and surrounding soft tissue? There are strategies for strength development and conditioning meant to reduce the risk of injury. The serious dancer is always in training in an effort to perfect their stance and form, allowing them to perform at the level that is demanded of them.

One of the most unattractive and weakest forms is when the foot is allowed to sickle. Instead of maintaining a straight line from the leg all the way through the foot, the foot is allowed to bend inward. It is unacceptable, unattractive and weak. This weakened position leads to ankle injuries like strains, sprains and breaks of the ankle.

The click on this link to go to a website that shows excellent visual of what a sickled foot looks like. 

In order to prevent injuries caused by weak positions, the dancer must constantly be using exercises to gain strength and control. This is not a quick fix, but needs to be worked on consistently until sickling no longer occurs.

There are five recommended ways to prevent ankle injuries and a dancer would do well to heed the following advice:

• Warm up – the muscles of body, feet and ankles have to be prepared for work.

• Develop strong ankles and skills – dancers must have strong muscles and ankle strength in order to perfect ballet moves.

• Properly fit shoes and proper flooring – properly fit shoes are close and supportive. Too large a shoe allows the foot to come out of pointe and can result in injuries. Proper flooring is padded to protect from painful ankle injuries. 

• The thin physique of the ballet dancer demands proper nutrition to maintain form and strength. Eat healthy and get the proper nutrients.

• When an ankle injury occurs, take care of it immediately with the proper rest and treatment. When you are ready to resume dance, wrap the ankle for continued support.

Dr. Boucher and her staff are ready to help you. Call her with questions and concerns at (203) 238-3668. Her medical expertise and knowledge of dance is sure to keep you in top performance.

References:

http://www.livestrong.com/article/11170-prevent-ankle-injuries-ballet/
http://www.podiatrytoday.com/article/1616?page=1
http://dancers.invisionzone.com/index.php?showtopic=51274

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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