Ankle injuries are one of the most common injuries suffered
by ballet dancers. With all the footwork and leaping that ballet involves, it's
easy to see why the ankles are so vulnerable. As a ballet dancer, you need to
be aware that you can injure your ankle fairly easily. Your ankle can be
injured if your foot rolls, turns or twists beyond the normal range of motion.
Damage can occur when the ligaments surrounding the ankle joint are stretched
too far, sometimes even causing a tear, or a severe sprain. However, your risk
of suffering an ankle injuries can be reduced bu taking a few precautions. Here
are the top five ways to avoid an injury of the ankle.
1.
Stretch
and Warm Up: Perhaps the most important way to avoid an ankle injury is to
properly stretch and warm up your feet and ankles. All ballet dancers know the
importance of a proper warm-up. A warm-up and stretch routine loosens tight
muscles and increases flexibility. Warming up your feet and ankles will help in
preventing injury. Get the blood flowing through your ankles by doing a series
of ankle rolls. Try performing 16 rolls to the outside, 16 rolls to the inside,
then point and flex your feet 16 times.
2.
Use
Your Technique: Success in any sport is directly correlated with overall
technique, with ballet being no exception. As you learn ballet, you are taught
taught vigorous rules concerning placement of every part of your body.
Technique involves being keenly aware of your entire body during every ballet
step or movement. Each time you dance, remember to pay close attention to your
technique. A slight overreach or misplacement can throw your whole body off,
possibly resulting in an injury to your ankles, especially if you are dancing
en pointe.
3.
Wear
Proper Shoes: A ballet instructor cannot stress enough the importance of
properly fitted ballet shoes. (Remember that pointe ballet shoes must be fitted
by a professional.) Ballet shoes should fit your feet snugly, almost like a
pair of gloves. If you wear ballet shoes that are loose-fitting, you could
easily lose your footing and turn your ankle. Never dance in bare feet, as
turning without a shoe could cause undue stress on your feet.
4.
Watch
Your Landings: Jumps and leaps are fun to perform and beautiful to watch.
However, improper landing from jumps can be detrimental to your ankles. Always
try to "go through your foot" when landing from a jump. Strive for a
soft landing with a toe-heel landing rather than a flat-foot landing. The
surface you land your jumps on is also important, so never dance on a poor
surface. Dance instructors spend large amounts of money on quality dance
floors. A proper dance surface goes a long way in preventing ankle injuries. A
proper dance floor shouldn't be too slippery, nor should it be sticky, both of
which could be dangerous.
5.
Rest
When Needed: A ballet dancer's ankles tend to really take a beating. Consider
how many times your ankles absorb your body weight after a series of jumps or
leaps. After awhile, your ankles can start to fatigue and may begin to give
out. Always listen to your body, especially if you start to feel pain. If your
ankles begin to feel tired or sore, slow down or stop dancing altogether for
awhile. If you dance through exhaustion, your form may suffer, causing a
misstep that could result in a turned, twisted, or even broken ankle.
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Thengamputhoor,
Kanyakumari.
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9500946903
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