Dancer's muscles often have predictable strengths and weaknesses. Here are a few exercises that you can try right now to begin addressing common muscle imbalances related to the hip.
Flexibility:
See our previous article on hip flexor stretching via this link.
Strength:
Sunday, December 23, 2012
Sunday, December 9, 2012
Hip Flexor Stretching Circuit
From time to time, I had have had the pleasure of working with Just For Kix in various capacities.
One topic that comes up over and over again is "How do I improve my flexibility?"
In my experiences, I have found that many dancers focus quite a bit on stretching hamstrings, but much less on stretching hip flexors. Many times, the hip flexor flexibility is limiting leaps and kicks more than the hamstrings.
A few years ago, I wrote an article for Just for Kix on a circuit to improve hip flexor flexibility. Here is a link to that article. Give it a try and leave us a comment with your thoughts and questions.
One topic that comes up over and over again is "How do I improve my flexibility?"
In my experiences, I have found that many dancers focus quite a bit on stretching hamstrings, but much less on stretching hip flexors. Many times, the hip flexor flexibility is limiting leaps and kicks more than the hamstrings.
A few years ago, I wrote an article for Just for Kix on a circuit to improve hip flexor flexibility. Here is a link to that article. Give it a try and leave us a comment with your thoughts and questions.
Sunday, December 2, 2012
Dancer and Gymnast Bone Health Study
Did you participate in organized dance/ gymnastics activities for at least 3 hours/ week for the past 36 months or longer?
If you are 18 to 35 years old and answered yes to the question above, we would like to invite you to participate in a research study of the bones of dancers and gymnasts.
You will also be screened for hip bone health and body composition for free. This study results will allow a better understanding of how bones and joints of dancers and gymnasts adapt to training. This information can be used to promote better training practices and potentially reduce injury risks to your bones. You will be compensated for your participation with a $5 Target Gift Card.
This research project is being conducted by Ana Freire (Ph.D. candidate in Kinesiology at the University of Minnesota), Lesley Scibora, Ph.D. (University of Minnesota – School of Kinesiology), Dr. Moser (Minnesota Dance Medicine and Minnesota Orthopedic Sports Medicine Institute Physician), and Dr. Larson (Minnesota Orthopedic Sports Medicine Institute Physician).
If you have questions, comments, or would like to participate, please contact Ana Freire directly at bella093@umn.edu
If you are 18 to 35 years old and answered yes to the question above, we would like to invite you to participate in a research study of the bones of dancers and gymnasts.
You will also be screened for hip bone health and body composition for free. This study results will allow a better understanding of how bones and joints of dancers and gymnasts adapt to training. This information can be used to promote better training practices and potentially reduce injury risks to your bones. You will be compensated for your participation with a $5 Target Gift Card.
This research project is being conducted by Ana Freire (Ph.D. candidate in Kinesiology at the University of Minnesota), Lesley Scibora, Ph.D. (University of Minnesota – School of Kinesiology), Dr. Moser (Minnesota Dance Medicine and Minnesota Orthopedic Sports Medicine Institute Physician), and Dr. Larson (Minnesota Orthopedic Sports Medicine Institute Physician).
If you have questions, comments, or would like to participate, please contact Ana Freire directly at bella093@umn.edu
Tuesday, November 6, 2012
First Aid for Dancers
With the local competitive dance team season beginning, it is important to understand how to address injuries. Here are the recommendations from the International Association of Dance Medicine and Science. These recommendations could be applied to dance team dancers, studio dancers, professional dancers, and other athletes.
Used the acronym "PRICED" to provide first aid to injuries.
P-Protect the injured area from further harm. Harm can include further exercise, dance, massage, or heat on a newly aggravated injury.
R-Rest. Stop dancing and stop moving the injured area.
I-Ice. Apply ice to the injured area for 20 minutes. Repeat every 2 hours. Note: Do not place ice directly on your skin.
C-Compress. Use an elastic bandage to wrap the injured area to help decrease swelling.
E-Elevate the injured area above the heart as much as possible.
D-Diagnosis. Get the injury evaluated by a medical professional so that you understand what to do, what not to do, and what time frames are involved.
This information is a brief synopsis of "First Aid for Dancers," a position paper published by the International Association of Dance Medicine and Science.
Used the acronym "PRICED" to provide first aid to injuries.
P-Protect the injured area from further harm. Harm can include further exercise, dance, massage, or heat on a newly aggravated injury.
R-Rest. Stop dancing and stop moving the injured area.
I-Ice. Apply ice to the injured area for 20 minutes. Repeat every 2 hours. Note: Do not place ice directly on your skin.
C-Compress. Use an elastic bandage to wrap the injured area to help decrease swelling.
E-Elevate the injured area above the heart as much as possible.
D-Diagnosis. Get the injury evaluated by a medical professional so that you understand what to do, what not to do, and what time frames are involved.
This information is a brief synopsis of "First Aid for Dancers," a position paper published by the International Association of Dance Medicine and Science.
Nutrition for Dancers: Focus on Carbohydrate, Protein, and Fat
I'm often asked nutrition questions by teenage dancers or parents. Since I am not a registered dietician, providing a meal plan would not be appropriate. However, the International Association of Dance Medicine and Science (IADMS) has published several position papers with guidelines to answer these questions.
Question: How much should a dancer eat?
Answer: 45-50 calories/kg body weight for females and 50-55 calories/kg body weight for males on days of intense training.
Question: How many carbohydrates should a dancer eat?
Answer: 6-10 grams/kg body weight
Question: Is a low fat diet safe for dancers?
Answer: IADMS recommends a diet of 55-65% carbohydrate, 12-15% protein, and 20-30% fat. If these macronutrients are not in balance, the dancer may have difficulty maintaining enough energy to meet the demands of performing and recovering from their activity. Therefore having a diet low in any macronutrient is not recommended.
The answers provided in this post are quoted/paraphrased from "Fueling the Dancer," a position paper created for the International Association of Dance Medicine and Science.
Question: How much should a dancer eat?
Answer: 45-50 calories/kg body weight for females and 50-55 calories/kg body weight for males on days of intense training.
Question: How many carbohydrates should a dancer eat?
Answer: 6-10 grams/kg body weight
Question: Is a low fat diet safe for dancers?
Answer: IADMS recommends a diet of 55-65% carbohydrate, 12-15% protein, and 20-30% fat. If these macronutrients are not in balance, the dancer may have difficulty maintaining enough energy to meet the demands of performing and recovering from their activity. Therefore having a diet low in any macronutrient is not recommended.
The answers provided in this post are quoted/paraphrased from "Fueling the Dancer," a position paper created for the International Association of Dance Medicine and Science.
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