Many kinds of sports and physical activities put a variety of the body’s muscles to work. Ballet dancers are prone to developing problem spots and injuries from the waist down since the style of dance requires an enormous amount of lower body strength. Consider the five most prevalent problem areas for dancers and strategies for overcoming them.
Ballet dancers put in an incredible amount of labor every single day. Pliés need a lot of repetitive crouching, which might be painful to your posterior region. Gluteus Maximus and Minimus are also crucial for assisting in stretching your leg in actions like développé, and stretching the glutes enough before class is one approach to reduce the amount of tension that builds up in those muscles. Try out the Butterfly Stretch by pressing the bottoms of your feet together while sitting on the ground and bending forward from the waist calmly and calmly.
When dancers work on their turnout, they actively exercise the Piriformis muscle, which is situated deep in the gluteal region. So said, an action that rotates the hips outward pinches the power, which can result in a condition known as sciatica, which is a form of nerve compression. You may suffer from this illness if you have been experiencing a piercing or tingling discomfort that travels down your buttocks and hamstrings. It is possible to take preventative steps to lessen the pain and inflammation in this region. Give this a try: Put the opposite knee on top of the ankle, and bend forward as much as possible. You should feel a good stretch through your hips and buttocks.
The hamstrings are an essential group of muscles that contribute to your ability to walk, run, and jump. They will also assist you in extending your knees and stabilizing your trunk while you are in class. Students frequently report feeling soreness and stiffness in their hamstrings following a class session. It should become a routine for you to stretch your hamstrings before every warmup. Put your leg up on the barre and slowly bend forward, bringing your chest closer to your knee as you do so. This will help enhance your flexibility. Maintain the hold for at least thirty seconds. After that, while standing, swing each leg back and forth. This will activate the muscles in a dynamic stretch that will promote circulation as well as range of motion.
4. Peroneus Longus
Bruised calf muscles? The Peroneus Longus can get strained if relevé and sous-sous are performed with a constant emphasis on rising to the balls of the feet. When you arch your foot and flex your toes, this muscle helps make it happen. Particularly affected are pupils in the pointe program. Try this out before the class: Position yourself so that you are facing the barre, and then place your heel down carefully after pointing your toe on the floor behind you. Then, gently bend your knee as far as it will go. This motion extends the Achilles tendon as well as the calf muscles that are around it. In addition, you should perform a series of ankle rolls by tracing circles with your big toe in both the clockwise and counterclockwise directions.
5. Tibialis Anterior
Bruises on the shins The bane of the existence for a great number of dancers. When a dancer lands after a jump, they put stress on the muscles and joints in their lower legs. This stress can cause injury over time. The continuous hammering can cause pain and inflammation in the Tibialis Anterior, which is the large strip of muscle that runs down the front of the shins. This can occur if the person lands awkwardly. Learn to land correctly after jumping to lower your risk of shin splints by putting your toe down first, then your arch, and finally your heel. Try the self-massage trigger point technique to get some relief from the pain: Starting below your knee, press the pads of your thumbs along the muscle. Continue pressing along the muscle as it runs down the edge of the tibia.
Learn more: 11 Ballet Barre Etiquette Tips for Beginners