So You Think You Can Dance Season 8

It's summertime, so you know what that means!!!
So You Think You Can Dance is back!
I know this has relatively little to do with dancer's foot care (although we're already off to an injury-ridden season with Mitchell Kelly's shoulder problem), but it's become a summer tradition.
I didn't get to see much of last night's show, only the first six couples, but what I saw up to that point was quite good.
The breakdown on what I saw:
Jordan and Tadd: AfroJazz would have been more appropriate for Sasha to get, as she tries to incorporate African dancing with her contemporary, but it worked out. I thought Tadd held his own for being a hip-hop/break dancer. Could they have put more clothes on Jordan though? My husband commented that he supposes that's how the girl dancers get more votes- dress them scantily and the votes will pour in.
Clarice and Jess: Holy smokes the pirouette that Jess did that went down and back up again, I almost fell off my couch. It was amazing! For such a small guy, the air that he gets on his jumps is unbelievable. I really didn't believe Clarice in her character. Jess was supposed to be chasing her around and I felt it was the opposite. She smiled dance school recital too much too.
Ryan and Ricky: I love Ryan; she's perhaps my girl pick so far to win the competition. I too however was confused as to why she was smiling all the time during that lovely lyrical hip hop routine. I felt that technique wise she hit it hard, crisp, and clean. Ricky is a good dancer too, but my attention kept going more to Ryan.
Miranda and Robert: Is Robert trying to be Twitch? Wasn't Twitch's signature look the oversized, goofy glasses? Overall, it was a fun routine, and they kept the beat going. I'll be looking forward to seeing them dance other styles.
Mitchell and Caitlynn: Am I the only one who is wondering why all of Sonya's pieces need to be kind of weird and hard (not soft?)? Caitlynn was really great in this piece.

My thoughts on the bottom three (after watching the rest of the performances is:
Mitchell and Caitlynn- because Mitchell is injured, they have to be in the bottom.
Missy and Wadi- Missy was really good in the Sean Cheeseman piece, but Wadi was clearly behind and not together.
Marko and Melanie- I'm not sure that audiences are going to appreciate the beauty and control of the piece Travis choreographed for them.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Ballet Dance Experts

I stumbled across this cool website called Ballet Dance Experts, http://www.balletdanceexperts.com/, while looking for information on soft-soled ballet slippers. According to the website's creator, Marissa, she wanted a site for people looking for information on ballet- not just a website selling dance supplies.

One of my favorite things about this site are the pictures that greet you when you fit log on. The first picture I saw was of a man and woman, mid-air in a leap. Their costumes are very simple, but in the man's body in particular, you see athleticism at its best. Every muscle in both of their bodies is toned, actively working, and using technique.

Marissa has articles on picking out the best unitards for dance, when to wear silver pointe/ballet shoes, and even a how-to on walking in ballet stilettos (a new one for me!). Beyond that there are also articles on picking out the best ballet classes for your preschooler, things to look for when picking out ballet barres for your studio, and something that caught my attention- adult ballet classes (because we all know I am at 25 way too old for a ballet career!).

I invite you to take a look at Ballet Dance Experts in addition to our blog, since we are just dancer footcare focused.

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

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/

Dear Jenn: How Do I Get A Nice Arch?

Dear Jenn,
I feel like every ballet dancer I see has a beautiful arch and instep. I have a low arch and instep, making for a foot that does not good terribly good when pointed. I've been using a Thera-Band and it's strengthening my feet, but I'm not noticing a difference. Is there anyway to make them look better?

Ahh, another thing I can commisserate on. I have pretty flat feet and I can point my feet all day, use a Thera-Band, and hope and dream, but nothing happens. Unfortunately, there is nothing you can do to change the bone structure in your feet that will create a more beautiful arch and instep.

Kendra Mitchell, a ballet dancer at Ballet Arizona says "I always wanted great feet growing up, and it used to get me down. But I eventually figured out how to work with them." Working with a Thera-Band will help strengthen your feet and I would recommend to continue your exercises. Mitchell recommends doing this exercise: Keep your heel on the floor and pick up a marble with your toes. Move your foot to the right and place the marble back on the floor. Repeat to the left.
If possible, wear a deshanked pointe shoe during barre to help articulate your foot and toe articulation. This will also help strengthen your demi-pointe. Mitchell used to practice walking and running in her shoes, and continues to work on maintaining good turn-out. Remember that when you are turned out your heel is up and forward and therefore your arch is less visible. Look at how pretty Melissa Hough's back foot looks- it's completely turned-out.
When you reach an advanced stage in your training, you can cut your shanks where your arch bends the most so it will flatter your foot the best. You can also sew the sides of your shoes down to create the illusion of a bigger arch or purchase shoes with a lower vamp.
I have several dancers in my class who have beautiful feet, but often times they have sway-back knees, which makes it difficult for them to fully stretch on pointe. Remember that it is the technique and quality of your dancnig that matters the most and is what professional companies are looking for, not your arch. Concentrate on another part of your body which you feel is your best. Do you have lovely arms or back? Concentrate on an amazing port-a-bras instead.

Send your questions to jenn@centralctfootcare.com.

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

Painful Feet After Ballet

Sometimes toes can hurt even more once you take your pointe shoes off. That's because lactic acid builds up in the feet after hours of being constricted. Feet have no extra space, so swelling tends to linger. To decrease inflammation and soreness, follow these five steps:

1. After you take off your pointe shoes, roll your arch over a tennis or pinkie ball to loosen up the foot muscles before putting on street shoes. This will help push lactic acid out of the ligaments and joints and keep the muscles from getting tight.

2. If your feet are extremely stiff, wrap them in an Ace Bandage or put on a compression sleeve to push out swelling.

3. Once you're home, stick your feet in an ice bath for three to five minutes.

4. Put your feet up above the level of your heart to let gravity decrease inflammation.

5. Increase your ankle stability to alleviate the amount of pressure that wearing pointe shoes places on your feet. Use a Theraband, working against the resistance in all four directions: up (flexing), down (pointing), in (sickling), and out (winging).

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

Dear Jenn: Bunions from Dancing

Dear Jenn,
I'm getting bunions! I feel like I pad my feet well, but they are still developing. What can I do to prevent them?

This is a popular question we hear a lot and get asked often by dancers. I would first take a look at your pointe shoes. Are they too narrow? Because if they are, then that could be part of your problem. It would be worthwhile to take a look at your street shoes too because too narrow everyday shoes will exacerbate the problem as well.
Unfortunately, many people are simply predisposed to them. Does your mom have a bunion? Grandmother? Roughly 60% of people have the foot type with a long big toe, which makes you bunion prone.
What kind of padding are you using? One of the best things you can do is wear spacers in between your big toe and second toe. This will ease some of the pressure your big toe joint is experiencing and redistribute it to the rest of your foot. You should wear these spacers when you are not dancing as well. We sell in our office bunion sleeves which will help align your foot and again relieve pressure.
If you already have a pronounced bunion, your pointe shoe box should be square and wider to accomodate the bone. However, if the box is too wide, your big toe slips down and jams at the platform. It is best to work with a professional fitter to get the best fit for your foot.
Your street shoes should not be taper-toed or high heels. Round-toe shoes are best with a little bit of a heel. Flats offer no support for arches and should be avoided, along with flip-flops, UGGS, and other low-support shoes. Your podiatrist may prescribe custom-made orthotics to help with the bunion pain. People who tend to pronate in tend to have bunions, so orthotics would help with both issues.
Send your questions to: jenn@centralctfootcare.com
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher Dance Podiatrist