Health, Dancers Who Lift

10,000 steps a day, manpo-kei, walking daily

Do You Really Need 10,000 Steps a Day?

Getting 10,000 steps a day has been a widely accepted standard for maintaining optimal health. But have you ever wondered where that number came from?

Because walking just 30 minutes per day can help prevent disease according to the Center for Disease Control. But, on average, 30 minutes of walking only accounts for about 3-4 thousand steps. That’s less than half of the widely accepted 10,000 steps per day.

Where Did the Idea of 10,000 Steps a Day Come From?

Ready for this fun fact?

In the 1960s, when Japan was prepping for the 1964 Olympics, a Japanese company invented the early version of a pedometer to encourage healthier lifestyles. In Japan, the character for “10,000” looks like a person walking.

Leading to the company naming it’s device, the 10,000-step meter.

This new device and the phrase, Manpo-kei (literally translated to “10,000 steps”) inspired the launch of many walking clubs across Japan.

10,000 steps was the minimum these clubs expected to walk together.

Yes. The idea of getting 10,000 steps a day started as an ad campaign in Japan and expanded into the culture of world wide health ideals.

But Walking 10,000 Steps a Day is Still Good, Right?

Walking more is never a bad thing. Unless you are pushing past the point of comfort or placing exhausted or injured joints a risk, walking 10,000 steps a day will not hurt.

Most studies show that the cardiovascular benefits of walking level out at about 7,500 steps.

However, if we’re discussing overall risk of mortality, generally speaking, the more you walk the lower your mortality risk. This study discovered that people who walk 12,000 steps a day have a 65% lower risk of dying than those who only took 4,000.

I don’t know about you, but I like those numbers! If taking a long every day can increase my life and boost my mental health, I am IN!

And if you’re sitting here thinking “I don’t have the time for that.”

Don’t worry. The good news is, simply walking more is enough to give you massive health benefits. And these steps do not have to be accomplished in one long walk.

“We found that every step counts. Small increases in daily steps can yield substantial health benefits, so adding 1,000 steps to your daily routine (~10 mins of walking) is worthwhile to consider for everyone,” Dr. Eijsvogels concluded.

Taking the time to stand up and walk around the office, walking the long way to the subway, or adding a walking cooldown to your workout are all great ways to get extra steps in.

Does the Intensity of My Walk Matter?

Not really.

This study showed that the intensity of the walk didn’t make a notable difference on the risk of death. The amount of steps you take really is the driving force in health benefits when it comes to walking.

Wow. What a relief!

Walking is a fantastic way to get in some active recovery, giving your body rest while still honoring it’s desire to move daily.

Set Your Goal

On average, how many steps a day do you take?

Do you think you could commit to walking 10 more minutes per day to add an extra 1,000 to your step count?

What about 20 minutes?

Whatever your goal is, make sure it’s achievable. Incremental changes yield big results over time.

Want more tips for achieving your daily health goals? Join the Dancers Who Lift email! Here you’ll receive free weekly workouts, training technique tips, and you’ll never miss a blog post.

Not sure you’re ready for an email commitment? Here are a few blogs we think you might like: Should Dancers Run? The Surprising Health Benefits of Running, Explained, In and Out Fully Body Workout For Dancers, A Dancer’s Guide to the Best Supplements for Muscle Recovery

dance athletes, physical therapy for dance athletes

9 Things Physical Therapists Want Dance Athletes to Know

As dance athletes the odds of us one day needing the help of a physical therapist are pretty good.

But have you ever wondered if there were things that your physical therapist wished you knew before you arrived in their office?

We asked our friends at Mims Method Physical Therapy this question and they actually had quite a lot to say on the topic. So much so, in fact, that we thought it was worth giving you the skinny.

9 Things Physical Therapists Wished Dance Athletes Knew

1. Pain Does Not Equal Gain

For dancers this might be a hard pill to swallow, but pain does not equal gain and more is not always better.

I know, I know, we were taught to push through.

We were taught that “one more time” is never the truth.

And what’s more, we were trained to think that stopping because of pain or exhaustion would mean we would be left in the dust.

But we’re here to tell you that pushing your body to the breaking point can actually lead to more time spent offstage due to injury.

Chris Falciano, a DPT at Mims, put it this way:

“Pain does NOT equal gain! Many dancers are highly motivated, and they come in thinking that more is always better. It’s important to find a good balance between pushing yourself and allowing your body to properly recover.”

Now, before you cancel your gym session, let me tell you that there are a few different types of recovery.

We talk a lot about taking recovery between workouts seriously; whether that’s an active recovery day or a complete rest day. But we don’t often talk about the importance of recovery breaks during your workout.

Studies have shown that taking adequate rest time between sets can actually produce greater increases in strength than pushing through for shorter rest times.

On top of that, giving your body that recovery time between sets also aides in preventing injuries that occur due to exhaustion.

TLDR? When your body hits max, listen to it.

2. Pain Isn’t Normal

Have you ever taken a Fosse class? If you have, you’ve likely heard the instructor say “If it kind of hurts or feels uncomfortable, you’re doing it right!”

And while this is true in the sense that holding your arms to do the “Fosse-Arms” while you walk is not the most comfortable or natural of positions, it does enforce the idea that pain in dance is somewhat normal.

In fact, a lot of what we do doesn’t feel great the first few times we do them– hello, pointe shoes!

But joint pain, shooting pain, and pain that is consistent and persistent is not actually normal. And, unfortunately, the belief that it is keeps dance athletes from visiting the PT!

“A lot of dancers write off their pain as “something that is normal” when we can actually reduce quite a bit of symptoms.” – Dr. Dan, DPT

That’s the thing about finding a physical therapist you can trust, their goal is to make what you do less painful so you can continue to flourish as dance athletes.

3. Don’t Forget to Work on Your “Turn-In”

Dr. Dan also had this recommendation for dance athletes entering their physical therapy era: don’t be afraid to work on your internal rotation. It won’t ruin your turn out.

Much like the rumor that lifting weights will decrease your flexibility, the idea that strengthening your internal hip rotation (ability to turn-in) will decrease your external hip rotation (turn-out) is false.

Training the full range of motion in your hips will create balanced strength and range of motion in your hip joint which will help you transition through movement. It has also been shown to correlate with fewer injuries!

But what’s probably the best argument for training your hips in every direction is the fact that healthy, strong hips, support healthy strong knees. So, if you’re a dancer with cranky knees, starting training those hips!

4. Stop Popping Your Hips

“If you pop those hips one more time…”

The PTs at Mims Method might work backstage at Chicago, but they would love it if they didn’t have to quote the show so often!

You know, what I’m talking about. That sideways leaning hip-hike that feels so good when the “pop” from your hip rings out.

I know this feels like a personal attack but…well, why don’t I let Dr. Kate Besong tell you why?

“Generally, popping your joints is likely not beneficial and may point to instability in that area. If it happens by accident while you’re moving, fine. But don’t force things to pop just to feel looser. Instead, focus on stability exercises and you’ll likely notice that your need to pop becomes less frequent.”

So give your PT a break from swinging on as Liz in cellblock tango and start working on your hip stability!

5. Stop Overstretching

Overstretching is something every dancer has done. Whether it’s literally sitting in an over-split or simply stretching for too long, our desire for soaring legs and impressive back bends can get dance athletes into trouble.

Contrary to how many dancers were trained, stretching should never reach the point of pain and, according to MIT, you should not be sore the day after a stretch session. If this happens, it’s time to decrease the intensity of your stretch sessions.

And those of you shaking your head right now saying, “But it feels good to stretch that deep!” Dr. Chris has a suggestion:

“We know your muscles feel tight sometimes, and getting into a deep stretch feels really nice. However, that doesn’t get to the root of the problem. In most of the cases I see, building strength and stability is a better long-term fix than stretching your hammys out for the 10th time today.”

6. Stretching is NOT a Warm-Up!

You’ve heard me say it before, but stretching is not a warm-up and these PTs all agree.

Active stretching can, and should, be a part of your warm-up. But it shouldn’t be the only aspect of your warm-up.

Instead, try a mobility flow followed by exercises sure to get your muscles activated. Not sure what this might look like?

Check out this follow-along warm-up we wrote specifically for auditions and performances! And feel free to add in your favorite stretch or exercise to lock yourself into the zone.

7. Don’t be Scared (We’re Here to Help!)

When asked what these Broadway PTs wished most that dance athletes knew, Founder of Mims Method PT, Brittney said this:

“Don’t be scared to see a PT! We aren’t here to tell you to stop doing what you love to do. We’re here to help you do it safely and help your career (or hobby) have longevity!”

We cannot emphasize enough how important it is to listen to your body. Seeing a PT does not mean that you’ll be out of the show. It might not even mean that you’re injured.

Seeing a PT simply means that you are willing to work to keep your instrument in tip-top shape for performance!

There’s a reason these PTs work backstage at shows. It’s to keep these dance athletes as pain free as possible and onstage, 8 shows a week!

8. “Prehab” is Just as Important as Rehab

Similarly, physical therapy is not only useful for rehab!

Brittney likes to encourage dancers to participate in what she calls “prehab!”

“PTs aren’t just for when you feel pain or when you’re already injured. At Mims Method PT, we do sooo much “prehab” or “preventative rehab”! We want to help dancers and performers before they get injured. We offer injury prevention workshops for dance companies and theaters and we offer individualized dancer screens in order to give dancers specific programming to help their muscle weakness, imbalances, etc. We see many patients for monthly maintenance visits to address any new choreography or mild aches they may have, or simply to update their warm up or exercise routine.”

If one-on-one personal training exists to fine tune your nutrition and exercise approach, physical therapy exists to fine tune the way dance athletes practice recovery and warm-ups.

Just like a soloist with a featured tilt will warm-up differently than the soloist with a featured jump, a dancer who struggles with ankle impingement should warm-up and cool down differently than a dancer with a hyper-mobile spine.

Physical therapy exists to pin-point and support those individual needs.

9. PT isn’t The Only Puzzle Piece You’re Missing

Just like weightlifting isn’t the only aspect of your cross-training, physical therapy should not be the only aspect of your recovery process.

“There are sooo many variables that can affect the way you feel: nutrition, hydration, sleep, stress, training intensity, cross-training intensity, etc! You can have the perfect routine of PT exercises, but if you’re not sleeping well (quality AND quantity) then your body will have a harder time recovering.” — Kate Besong, DPT

If you’re experiencing injury use this time to zero in on your self-care.

No, I don’t mean bubble baths and face masks.

I’m talking about ensuring you’re drinking enough water.

Creating a nighttime routine that supports your goal to get enough sleep.

Looking at your training schedule and deciding if you might need to pull back in certain areas to support your recovery.

This is the kind of self-care that will support your physical therapy journey and get you back on stage faster than ever.

Whether you’re experiencing an injury or not, physical therapy can be a huge asset to your career as a dancer.

Go into your next appointment with your head held high ready to support your therapy with these tips and you just might become your therapists favorite client.

That is, if you weren’t already!

**Want more tips from PTs who just get dancers?**

Follow along on the blog all spring for more interviews with Broadway’s Physical Therapists.

Missed the last post? Give it a read, here.

We’re dropping exclusive emails with physical therapy exercises from a different member of the Mims Method team each week!

You won’t want to miss this series! Opt-in for these exclusive exercises here!

Want more tips about fitness, PT, nutrition and more? Check out these quick reads on the blog: Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, Life After Macros: The Principles of Intuitive Eating, Explained, Keeping Things Cool: The Benefits of Deliberate Cold Exposure for Dancers

Probiotics and Fiber: Your Gut’s Best Friends

As dancers who cross train by lifting weights, we take nutrition very seriously. That’s why, today, we are talking bout the importance of probiotics and fiber.

There are a few bases to cover here, so let’s just dive right in, shall we?

What are Probiotics?

Probiotics are microorganisms that have health benefits when consumed or applied to the body. These microorganisms are what we call “good bacteria” and they aide in food digestion, attacking disease-causing cells, and producing vitamins.

The most common sources of probiotics are yogurt, cultured buttermilk, and cheese.

However, there are a lot of foods that have probiotics due to fermentation like, kefir, kimchi, kombucha, sauerkraut, miso, pickles, and raw unfiltered apple cider vinegar.

Probiotics are particularly helpful in solving tummy troubles like IBS or digestion struggles due to travel. (Looking at you all my tour bugs!)

What is Fiber?

Fiber is the roughage of plant foods that our body isn’t able to digest or absorb. Because fiber isn’t digested, it passes (pretty much intact) through your small intestine and colon. That’s why it’s so important to chew our food thoroughly!

There are two kinds of fiber, soluble fiber and insoluble fiber.

Soluble fiber is dissolves in water and makes a kind of gel. This kind of fiber helps with cholesterol and glucose levels. It’s found in oats, peas, beans, aple, citrus fruits, and barley.

Insoluble fiber does not dissolve in water and therefore promotes the movement of “stuff” through your digestive system. This kind of fiber is beneficial if you’re experiencing constipation or irregular bowel movements. Insoluble fiber is found in whole-wheat flour, bran, nuts, beans, and veggies!

The recommended daily intake of fiber is between 20-30 grams of fiber per day. Reaching this goal definitely takes practice, but by adding an extra scoop of veggies to your plate, opting for whole wheat, or using fruit as a snack can easily boost your fiber intake!

What Are The benefits of Probiotics and Fiber?

As mentioned earlier, probiotics and fiber work together to regulate our digestive system, and promote healthy bacteria growth that boosts our immune system protecting us from infectious diseases.

In fact, the combination of dietary fiber and probiotics increases the health of the gut microbiome so much that it’s used a means of cancer prevention and treatment!

The really fun bonus is that this study found that the combination of probiotics and dietary fiber induced significant weight loss!

I’m Sold. How Do I Add Probiotics and Fiber into My Diet?

As mentioned before, you can do this by being intentional about including the amounts fibrous and probiotic foods.

Now, increasing your fiber intake is fairly simple. It just requires a bit of intentionality, such as swapping out your white bread for whole grain or adding extra fruits and veggies to each of your meals.

Because probiotic foods are bit more specific, some people prefer to take a supplement in the morning in addition to adding probiotic foods into their diets.

But if supplements aren’t for you, try adding in more yogurts, use apple cider vinegar in your salad dressings, or enjoy a lovely cheese plate!

At the end of the day, getting plenty of probiotics and fiber only requires a tiny bit on intentionality when you’re planning your meals.

Want some tips on intentional meal planning? Our Body Mechanics program actually comes with monthly meal plans, recipes, and shopping lists to ensure you’re getting everything you need!

Not ready to join the family on that level? That’s okay! Here are a few other blog posts we think you might love: Should dancers drink daily greens?, Lucky Number Seven: A Full-Body Workout Routine, Honor Your Limites: 7 Types of Boundaries and How to Set Them

Are You In Tune With Your Body?: A Guide to Menstrual Cycle Energy Levels

Cycle syncing has become a hot topic lately, and for good reason. Understanding your cycle is beneficial for anyone. The ebb and flow of menstrual cycle energy levels can effect much more than your sunny disposition.

Understanding your cycle as an elite athlete (which dancers are btw) is even more important.

That’s why, we are kicking off this cycle syncing series by walking you through the rise and fall of menstrual cycle energy levels.

That’s right, where you are in your cycle will likely have an effect not only on your mood, but your energy levels. This is due to the rise and fall of estrogen and progesterone as your body prepares for pregnancy and then sheds it’s preparation if you don’t become pregnant.

Understanding that your cycle will influence your energy levels can help you be strategic about when you go up in weight during certain exercises.

It can help you determine when your body is up for adding in that extra dance class.

And it can help you be more gracious with yourself on those days when you just can’t seem to wake up.

Let’s Talk Through Your Cycle

Your menstrual cycle is simply divided into two phases:

The Follicular Phase:

The follicular phase starts on day one of your period and ends once you begin ovulating.

The Luteal Phase:

The luteal phase occurs post ovulation and ends when your cycle starts over again and you get your period.

However, within your cycle there are four hormonal shifts:

The early-follicular phase

The late-follicular phase

The ovulatory phase

The luteal phase

Now that we know each phase, let’s get into the nitty-gritty of what happens during each of them.

Menstrual Cycle Energy Levels and their Phases

Now, obviously the degree to which these hormonal fluctuations affect us will vary person to person. However, there are some constants worth noting.

The early-follicular phase: (week one)

I don’t know about you, but the first day of my period is always the worst.

You see, day one of your menstrual cycle (otherwise known as day one of your period) is marked by both low levels of estrogen and progesterone. This dip in hormones will likely have you feeling a bit sluggish.

However, as the week goes on, these hormone levels will start to rise and you might actually find yourself feeling more energized than the week before.

The late-follicular phase: (week two)

Week two of your cycle your estrogen levels will rise, while progesterone stays fairly low.

This rise in estrogen often leads to increased mood and productivity.

This time in your cycle is the perfect time to increase the weights in your workouts. It’s a great time to pad your schedule if needed.

Some women even plan important dates like vacations or travel to sync up with this portion of their cycle!

The Ovulatory Phase, and its drop into the Luteal: (week three)

When discussing menstrual cycle energy levels, it’s important to note that week three can be pretty wild.

Week three of a 28 day menstrual cycle is when *most* women experience ovulation.

Estrogen levels peak on the day of ovulation yielding high energy and (generally) more outgoing and social moods!

However, as soon as ovulation ends, estrogen levels will begin to drop.

This drop in estrogen is followed by a rise in progesterone and is often accompanied by a dip in energy levels. (The beginning of your luteal phase).

Exercise can help moderate this menstrual cycle energy level swing.

However, this week it’s important to be especially mindful when you exercise for two reasons:

First, you will likely be pushing yourself due to higher energy at the top of the week and increasing workout intensity the week prior.

Second, studies have shown that women are more likely to sustain an injury during ovulation due to the swift hormonal fluctuations. Don’t push it if you’re feeling like you’ve hit your max- even if that means you aren’t lifting what you did last week.

The Luteal Phase: (week 3.5 and four)

Between ovulation and your next period is your luteal phase. For each woman this “week” varies in length.

In the first portion of the luteal phase estrogen levels lower after reaching their peak at ovulation. As they drop progesterone levels rise.

Studies have shown that many women experience feeling a bit lower energy during this phase of their cycle.

The final portion of the luteal phase has estrogen levels remaining low and progesterone leves (if not pregnant) also dropping to an all time low. This drop leads to a period and thus the cycle starts all over again

This dip in both progesterone and estrogen yields low energy and mood for many women.

During your luteal phase it can be helpful to increase the activities in your life that refill you.

Take relaxing walks, increase your self-care and recovery methods, give yourself the space you need to recharge.

Recapping the Science and What it Means for You

Learning about your cycle and its varying energy levels can seem a bit overwhelming.

After all, everyone’s body is different and you might not feel like you experience the menstrual cycle energey levels outlined above. (And that’s totally OKAY!)

What I can say is that tracking your own cycle and taking note of your moods, energy levels, headaches, anxieties, etc can help you optimize your workouts and training.

If you know that you have a ton of energy after your period and leading up to ovulation, what a gift!

You can take advantage of that energy and use to push you to the next level in your workouts, dance training, and social life.

If you know you’re headed into your luteal phase and might feel a bit more sluggish and unmotivated you can plan your week around that.

For example:

Maybe you have a week full of auditions but you know you usually feel a bit down right before your period. Care for yourself by planning relaxing evenings at home to refresh and recharge.

When you’re armed with information about your own menstrual cycle energy levels, you can tailor your life to fit you like a custom built costume piece!

Want to learn more about your cycle and how to use it to your advantage? Follow along on the Dancers Who Lift blog for our monthly cycle syncing series!

Don’t want to wait that long? Here are some blogs we think you’ll love that are ready to read right now: Overcoming Plateaus and Setbacks, 7 Epic At Home Core Exercises (That Aren’t Crunches!), In and Out Fully Body Workout For Dancers

The Run Walk Method: An Ever-Evolving Workout

A lot of dancers believe the age old myth that running isn’t good for them. However, science shows that running actually has a lot of benefits for dancers. This leaves a lot of dancers beginning their running journey late in life. Enter, the run walk method.

The run walk method was started by former olympian, Jeff Galloway in the early 70s. He was teaching a class to beginner runners and realized that he needed to create a method that would allow these athletes to increase their cardio stamina, protect them from injury, and aide them in quicker recovery between runs. So, he introduced the run walk method.

What is the Run Walk Method?

The run walk method is a form of interval training in which runners take timed intervals of walking breaks throughout their run.

Now, I know dancers.

I know that we like to say “Eh, I don’t need a break” and keep pushing to prove we are as athletically strong as any other athlete. However, science shows that utilizing the run walk method does not reduce the load on the cardiovascular system, but it does reduce muscle discomfort and fatigue. This allows non-elite runners to finish their runs with similar times with less discomfort.

That’s right. Using the run walk method might not even impact your run time by much and it’s easier on your joints and muscles, meaning a faster recovery time.

So, How Do I Do the Run Walk Method?

Where you start with the run walk method will largely depend on the individual.

To determine your intervals you have three choices: time, heart-rate, distance.

For people new to running, we recommend using time because of it’s simplicity.

For example, run for one minute, walk for four and continue until you complete your run.

If you prefer the heart-rate method you’d run until your heart rate reaches 80% capacity (or until you barely start huffing and puffing) then walk until your hear rate reaches 60% capacity (breathing heavy but easily).

It’s important in either of these methods that you don’t push your pace too fast too soon. It’s tempting, but ultimately will negate the benefits of a quick recovery.

Patience is the key here.

Today’s Workout:

For today’s workout we are going to use time to determine our intervals as that’s the easiest benchmark to track and it is adjustable.

First, choose either a distance you’d like to run today or and interval of time for which you’d like to run.

Have you made your choice?

Next, use an interval timer on your phone to set these intervals:

Run one minute, walk for four.

If this interval is too easy, feel free to either shorten the walk time or lengthen the run time. You can even do both!

(Though we recommend starting with small adjustments!)

Once you’ve completed your run, check in with yourself. How do you feel? Was running that distance easier than usual?

If you ran for time, did you run farther than usual?

Tomorrow, be mindful of how your body feels. Chances are you’ll notice less muscle fatigue than you’re used to after a day of running!

The Best Part

The best thing about the run walk method is that each time you run you can progress by lengthening the amount of time you run before you take your walking interval. Jeffrey Galloway says this is his clients’ favorite aspect of utilizing this method of training – seeing their progress week to week as their muscles and joints get stronger.

So what do you think? Will you try this method on your next run? If you do, let us know how you felt! Were you able to run farther than usual! We’d love to celebrate a break through in your fitness goals!

Want more workouts? Check out the blog every Wednesday!

Until then, here are a few resources we think you’ll enjoy: The Stair Down: An Adjustable Stair Workout, Should Dancers Run? The Surprising Health Benefits of Running, Explained, Eight Ways to Promote Faster Recovery

Common dance injuries of the foot and ankle

Putting Your Best Foot Forward?: A Deep Dive Into Common Dance Injuries in the Foot and Ankle

If you’re a dancer, odds are you’re well aware of the many common dance injuries that may befall you during your career.

Maybe you experienced them first hand or maybe you witnessed a peer struggle through recovery from one.

Either way, you know about them because….well, because common dance injuries are exactly that, common.

There is a a long standing stigma in the dance world about injuries that seems to imply fault, weakness, or replaceability if you sustain an injury.

But most common dance injuries arise due to overuse and overtraining. In an industry that applauds “toughness” and a “push-through-it” mentality, it seems downright silly that injuries would be viewed this way.

Nevertheless, they are.

My friend once performed so long and so hard that she bled through her pointe shoes. There was actual blood stainds seeping through her toe box. When she finished everyone cheered, remarking how strong she was to finish the number despite her pain!

When my other friend sprained her ankle by landing a jump incorrectly in petite allegro, we were given a lecture on the importance of good technique, attention to detail, and ankle strengthening exercises. As if this injury was the fault of the dancer rather than a result of exhaustion from a 6 hour rehearsal day after a 5 class week.

The point is, we are here to de-stigmatize common dance injuries and offer some insight into the prevention and treatment of each. However, seeing a trusted physical therapist is recommended for aide in diagnosis and recovery from any common dance injury.

Plantar Fasciitis:

Plantar fasciitis is one of the most common dance injuries. Planter Fasciitis is an overuse injury that causes intense pain in the heel.

We have talked a lot about plantar fasciits recently because it plagues so many dancers that Dance Magazine wrote about it and Coach Amber was featured giving advice for P.F. sufferers!

The main way to prevent plantar fasciitis is to practice regular foot stretches, strengthening exercises, and rolling out/massaging the feet. Some of the best preventative exercises are also the treatment for plantar fasciitis! You can check them out here: 9 Need to Know Plantar Fasciitis Exercises for Dancers

If you are currently suffering from plantar fasciitis there are a number of things you should avoid doing to prevent your injury from worsening.

Avoid wearing high heels, yes, even in class. I promise, your instructors and choreographers will gladly let you take a heels break for a week or two if it means getting you back in them long term!

Another important thing is to not push through the pain. I know as dancers there’s this mindset that, if we sit out someone will replace us. But that’s not always true. And even if it is, pushing through pain and causing your injury to worsen is not worth this one class, audition, or gig.

Don’t limit your future because you’re afraid of losing what you have now.

Achilles Tendonitis:

Achilles tendonitis is another common dance injury caused by overuse! This overuse injury affects the achilles tendon which attaches your calf muscle to your heel.

This is most often caused by overtraining during a focused amount of time. This can look like returning to dance after a long rest period, tight or inflexible caves, or dancing on a non-sprung floor.

Usually you can identify achilles tendonitis from other common dance injuries by a tenderness in the morning about half an inch above the heel bone, stiffness that fades after warm up, or mild-moderate pain after dancing.

If left unchecked achilles tendonitis can worsen and eventually lead to an achilles rupture.

So, the sooner you can start an at home regimen to relieve you of your A.T. pain, the better.

If your tendonitis has progressed to the point that you don’t have any pain free activities, rest and ice the tendon/lower calf immediately.

Active stretching of the achilles tendon should be integrated into your routine, but be careful! Don’t stretch your achilles beyond the point of comfort as this can make the tendonitis worse. Keep the stretch within the 2-3 range on the pain/discomfort scale.

Stress Fractures:

The human foot is comprised of 33 joints and 26 bones. These joints and bones work together to not only move your foot but help your feet and ankles absorb impact from jumps and leaps!

If the intrinsic muscles in between those joints and bones are overworked or not strong enough, the repetitive force of jumping can cause stress fractures.

Stress fracture pain might start out mildly and increase in pain as time goes on. You might also see some swelling around the area, even if rest brings relief from the pain.

See a doctor if you suspect a stress fracture because if a fracture heals improperly it can cause more permanent problems.

Otherwise, eating a well balanced, nutrient dense diet is one of the best ways to prevent a stress fracture. Not sure what that looks like? Give this article a read.

Also, pairing your high impact sport (dance) with low impact cross-training like weightlifting or reformer pilates reduces your risk of stress fractures.

Bunions:

Many people think that bunions are among the common dance injuries because of pointe shoes. But in actuality, bunions in dancers are often a result of turning out farther than your muscles can maintain.

Turning out too far causes your knee to roll inward, rather than staying in alignment with your ankle. Such a position causes the foot to over-pronate (roll in) putting pressure on that toe joint.

To prevent bunions, make sure you are only working within the turnout you can maintain. I promise, your turnout will improve over time. Cheating will only cause problems, and bunions only cause pain.

Treatment for bunions are orthotics, nighttime splints, and physical therapy exercises. But, if bunions go too far without attention, they can require surgery!

Ankle Sprains:

Ankle accidents constitute 20 to 25% of all accidents sustained by dancers.

And that makes sense because spraining your ankle as a dancer *almost* seems like a right of passage. Lack of focus, loss of balance, and working too closely to the limits of your strength are the major causes of sprained ankles.

Knowing dancers, I would be willing to bet that most ankle sprains are not because dancers are being careless, but rather because they are pushing themselves a bit farther than they are ready to go.

Now, I’m not telling you not to take big swings. But I am telling you to pay close attention to your body when learning new skills or running choreo over and over again.

If you’re starting to feel dangerously fatigued, maybe mark the jumps.

If marking is not an option, dial in your focus. When we are fatigued it’s very easy to cut corners mentally and physically, this is when injury occurs.

If you are too tired to focus, you are too tired to do the trick. Period.

Ankle Impingement:

Posterior ankle impingement is a pain that occurs in the heel and achilles tendon. This pain is most acutely felt when on rélévé or pointing your foot. It occurs when boney build-up on the heel bone (formed from thousands of hours in this position) compresses the soft tissue in the back of the ankle.

Anterior ankle impingement occurs where the shinbone meets the ankle (talus). Years of pliés, jump landings, and more cause a similar boney build-up in the front of the ankle causing compression in the tissues there.

Both of these issues can cause swelling as well as pain.

Anti-inflammatory medications and ice can help relieve the inflammation. In extreme cases podiatrists may recommend surgery- though physical therapy and anti-inflammatory regimens can usually prevent this!

Moral of the Story?

If you’re a dancer, having a physical therapist or doctor who understands what you do and how you move is vital. (For more information about how to choose a PT, be sure to tune into the blog next month!)

Knowing that the amount of hours we spend training can lead to overuse injuries is also important. According to this study, injury prevention tactics should start much younger in dancers than it does currently.

That way, we are not only protecting the next generation of dancers from injury, but we’re teaching them how to care for their bodies well.

Injury prevention exercises often don’t take a lot of work, but can have massive benefits for the lives of dancers.

And don’t worry, even if you didn’t start young, you aren’t disqualified from starting today!

If you’re thinking, “I don’t know how to cross-train” or “I don’t know what fueling my body as a professional dancer looks like.”

We’ve got you covered. From Body Mechanics to The Embodied Artist, the free resources on social media, our email newsletter, and this blog, chances are we can help you.

So, want to reach out? Shoot us an email at dancerswholift@gmail.com, or DM us @dancerswholift on instagram. We’d love to help you in your injury prevention journey!

Want more info from Dancers Who Lift? Give these blogs a read: Dancers Who Lift: More Than Just Resistance Training for Dancers, Injury Recovery 101: The Do’s and Don’ts for Getting Back on the Stage Faster, The Stair Down: An Adjustable Stair Workout