Expert advice on intensive training
While dancers require periodic breaks and time off to rest and recuperate, it is often a challenge to transition from these rest periods to an intensive program - such as those conducted in the summer months. Among the common injuries seen during intensive programs are Achilles tendonitis and patello- femoral syndrome. Achilles tendonitis is an irritation of the tendon at the back of the heel. Symptoms are pain at the back of the heel following a dance class. If the problem is not dealt with right away symptoms can also be noticed during releve, pointe work, or during jumping. The main symptom of patello-femoral syndrome is pain around the knee cap. It is aggravated by jumping, and sometimes during plie.
These conditions can be prevented by doing calf and quadricep stretching before the start of the class, after a warm up (5 to 10 minutes of running on the sport or fast walking) and repeating the stretches after classes. Stretches should be held for 15 o 30 seconds and should be done on both legs. Dancers should also strengthen the muscle on both sides of the ankles (the peronei and the tibialis posterior) and the muscle on the inside of the upper thigh, the vastus medialis oblicus (VMO). Dancers can also use self massage, using a small hard rubber ball, and strengthen the opposite muscle to the one that is tight. Another thing to consider before going on an intensive training program is strengthening of the deep core muscles; the transversus abdominus (the deepest of the abdominals muscles ) and the deep multifidus ( stabilizer muscles of the back).
A full explanation of these stretches and strengthening exercise can be found on the DVD Stability with Mobility, Vol 1: an exercise program for Dancers. This DVD is a conditioning program designed specifically for dancers and is available at www.stabilitywithmobility.com .
If you feel pain that last for more than 48 hours, you should try relative rest (taking away the activities that hurt but keep up the ones that do not). You should also ice the area that is painful after you finish dancing. Use compression (with a tensor bandage) and elevate the area while you ice. This principle is referred to as RICE: Rest, Ice, Compression and Elevation.
Ginette Hamel
About Ginette Hamel
Sport physiotherapist with specialty in dance, Ms Hamel is the consultant physiotherapist at the National Ballet of Canada, Artists Health Centre and the stage production of Dirty Dancing.