Orthotics

When the foot’s natural structure is compromised or the foot functions improperly, pain and injury can occur either in the foot itself or elsewhere in the body (usually in the knee, hip, or lower back). This pain and injury can be corrected – or even avoided – through the proper use of orthotics.

The orthotic accommodates for or corrects specific structural or mechanical problems, bringing the lower body into alignment and allowing for efficient joint mechanics and correct force transmission.

Building Bone Safely

Bone injuries can be debilitating to the performing artist, but understanding how bone tissue grows, remodels, and heals can help direct preventative measures aimed at reducing the occurrence of injuries such as stress fractures.

Workouts at the Pool

Pool workouts are a great way to cross-train. But what do you do during a “pool workout”? Much like land-based workouts at the gym, you can do practically whatever you’d like. Exercising in the pool can improve your endurance, your sprinting ability (from a cardiovascular standpoint), your sprint endurance, or even your muscular strength and tone.

Hamstring Strains

The hamstring muscle group is located on the back of the thigh, running from the ischial tuberosity (the “butt bone”) to either side of the front of the tibia (shin bone), just below the knee joint. There are three muscles that make up the hamstrings muscle group (on each side) – the biceps femoris, semitendinosis, and semimembranosis. For the purposes of this article, “hamstrings” indicates all three of these muscles collectively. The hamstrings are 2-joint muscles, crossing and affecting movement at both the hip and knee joints.

Primary functions of the hamstrings are to:

• flex the knee (bend the knee by bringing the heel up toward the butt)
• extend the hip (bringing your leg backwards)
• control lowering the trunk when bending forward
• decelerate leg swing during walking and running

Hydrate Throughout the Day

So, you already know what dehydration can do to your body and your performance. You also know that you need to hydrate throughout the day in order to replenish what you lost the previous day and to prepare yourself for the coming day’s activities. However, you may not know what proper hydration is or how to hydrate before, during, and after rehearsals, workouts, and performances.

Fitness in Dance

Despite the fact that dance requires just as much athletic ability and effort as most sports, dancers are not as physically fit or healthy as most athletes of a comparable age and skill level. (This is even supported by dance research.) For the most part, dancers have a lower level of fitness because they do not overtax their system (essential for building muscle and improving cardiovascular conditioning) during class and most rehearsals. A dancer who does not exercise outside of class and rehearsal will not be adequately prepared for the physical demands of performance.

What Dehydration does to Your Body

Practically everyone knows that it is important to stay hydrated while exercising in heat. But, did you know that dehydration is just as likely during physical activity in normal temperatures, cold weather, and even indoors?