Ankle sprains are among the most common injuries in sports. There are two types of ankle sprains: inversion and eversion ankle sprains. Inversion are by far the more common of the two. In the image to the left you see an inversion sprain. A position that can mostly like lead to this type of sprain in pointed foot that is slightly pointed inward. The ankle joint's anatomy is supported by seven muscles. Four muscles go to the ankle and four muscles support both the inside and outside of the joint. The article http://footanklealliance.com/blog/foot-ankle-doctors-los-angeles/ describes three steps to help avoiding ankle sprains:
1) Increase mobility by reducing tightness of the calf muscles. Best way to do this is roll them out with a rolling pin and stretch them out.
2) Increase single-leg joint stability.
3) Toe walks with focus of weight on the big toe portion of the foot.
According to Foot Ankle Doctors of Los Angeles, these exercises should be performed during warm up, resting points in class, or cool down. Prevention of an injury is key to a long and healthy career!
Below is a link to a lovely and informative article on the muscles of turnout presented by The Ballet Blog. This article is one of a three part series called Training Turnout.
It discusses the function of each turn out muscle and its role in ballet positioning, as well as the improper griping of the gluteal muscles that can actually decrease one's turn out. These articles also highlight exercises that can help train the correct muscles of turn out and when to perform these exercises. I hope that you find it helpful!
Ella has been hard at work writing this article for this month's edition of Healthy Dancer Canada's newsletter! Check it out! To learn more about Healthy Dancer Canada and see this month's non-member version of the newsletter go to http://www.healthydancercanada.org
Although using weights for cross training is not common in dancers, it has great potential for injury prevention by minimizing muscular imbalances and increasing overall fitness, thereby improving performance. Weight training should be an integral component of a dancer’s training.
CarliAnn & Ella