My Birthday Adventure

I love the gym, but I equally love being outside exploring so on Wednesday, I spent my 23^rd Birthday with my best buddy/boyfriend on an adventure to the North Pennines to visit High Force waterfall. Last summer we visited the waterfall in Jesmond Dene for a picnic. This year we thought we would go bigger!  

The weather was absolutely glorious as we drove across the North Pennines, dodging the wandering sheep and trying to stay on the road, while I tried to sneak a peek out the window in order to see the magnificent views. After an hour and a half drive from east Newcastle, we made it to High Force where we paid a small fare of £2 to park and £1.50 each to view the waterfall.

With our picnic we wandered down to the 70 foot waterfall where we joined several photographers and school children in viewing the spectacular sight. For half an hour or so we climbed over the rocks to sit just downstream of the plunge pool, where we felt the soft mist from the water plummeting down.

Following this we walked further down the River Tees to view several rapids, which I had previously paddled when at University roughly 3 years ago. It brought back great memories to see Salmon Leap rapids, Low Force and a small group of rapids (also my very first natural rapids to paddle). I remember I was so happy to go down without capsizing. As the river was fairly low we were able to scramble across some rocks to take a closer look at the fast flowing water, and I got to point out the route I had previously taken in my boat (whilst probably boring Richard). The walk down, especially in such wonderful sunshine, was beautiful and we met several groups of walkers along the way who were all very friendly. Once we had crossed the rope bridge following low force, we turned around to walk back the way we had come, as I didn’t fancy walking the road route on the way back.

Once back at our starting point, we relaxed with a cool beverage each at the very friendly High Force hotel (a historic coaching inn) and then began our drive back to Newcastle.

Extremely exhausted from the fresh air and heat, we chilled for a wee while before venturing 10 minutes down the road to the beautiful beach, King Edwards Bay, in Tynemouth. Having previously visited a number of times to find the place to be packed, we finally managed to get a seat and order some food at Riley’s Fish Shack. The wait was SO worth it! Sitting on a bar facing the beach with the sun setting, eating lobster and fresh cod can’t really be beaten. The atmosphere down on the beach is relaxed and the smell from the charcoal BBQ/fire which cooks the food, reminds me of good times camping as a child. I would highly recommend Riley’s Fish shack. Not only was the food incredible, but you got so much for your money. I was struggling to finish it – and that comes from a girl with a big appetite.

To finish off a fabulous birthday, we wandered into the rock pools and waves of the sea. I don’t think I could have had a better day! And I haven’t slept so well, or felt so relaxed in a long time!

I don’t know about you, but I feel England is so underrated for its places to visit. Yes, I like to go abroad and see the amazing sites in different countries, but I want to see all that this country has to offer me also! I can’t wait for my next planned adventure with an old flatmate from Uni… now to find the time for it!

For more information about High Force and Riley’s Fish Shack, take a look at these links…

http://www.highforcewaterfall.com/

http://rileysfishshack.com/

 

-Ellie

The Dancer’s Essential Warm-up – Part 1 The Foot and Ankle

Photography by C. Rennison-Rae

The Anatomy

The foot consists of 26 bones and is divided into three separate parts- the hind foot, the midfoot and the forefoot.

·         The hind foot consists of the talus, calcaneus (heel bone), navicular, cuboid and 3 cuneiform bones.

·         The midfoot is comprised of 5 metatarsals.

·         The forefoot consists of the toes, each with three parts (the phalanges). Only the big toe (also known as hallux) has two phalange, just like the thumb.

The talus is a very important bone as it transfers the body’s weight to the foot, and is stabilised by multiple ligaments which are often exposed to injury due to insufficient strength at the joint.

The ankle Talocrural joint is classified as a hinge joint. Due to it being this kind of joint, movement is only possible in one plane i.e. plantarflexion (pointing the toes) and dorsiflexion (flexing the foot). The gastrocnemius, soleus and toe flexors work together to produce this movement. Dorsiflexion is carried out by the tibialis anterior, extensor hallucis longus, the peroneus tertius and the long toe extensors.

Inversion (sickle foot) and eversion (winged foot) of the ankle occurs at the Subtalar glide joint. Inversion is produced by the tibialis anterior and tibialis posterior. Eversion is carried out by the peroneal muscles.

Source: Bing Images

The importance of warming-up the foot and ankle

Strong coordinated feet are essential to a dancer’s technique.

The foot is required to be stable, yet at the same time, flexible and elastic. The joints of the foot are shock absorbers, built for dynamics and balance of the foot. Mobility of the foot is genetically determined, but good training from a young age can improve its form and mobility. Strength and stability are also important areas within the foot, which can be trained (an area I shall talk about in a future post).

Due to this, it is vitally important that the dancer thoroughly prepares their feet for class and performances. Fully preparing from the bottom of the kinetic chain up will contribute to preparing the rest of the body.

Follow these steps to correctly warm up your feet

Foot circles

This exercise not only acts as a gentle mobilisation exercise, but is also good for focusing the mind.

1.       Start by lying on your back. Bring the left knee to your chest and hold the shin parallel to the floor. Dorsiflex the ankle.

2.       Circle the foot to the outside, through a pointed foot, to the inside and back to the start in a dorsiflexed position.

3.       Repeat this 6 times and then repeat this movement in the opposite direction.

Note: Focus on working the whole range of movement while imagining yourself stirring a pot of thick porridge.

Good toes, naughty toes

1.       Sitting upright with your legs stretched out in front of you

2.       Wrap a theraband around the balls of the foot and hold either end of the band in both hands.

3.       Starting with the ankle in a neutral position, slowly roll through the foot to pointed ‘good’ toes. This movement should be against the resistance of the band.

4.       Slowly return the ankle to the neutral ‘naughty’ positon, resisting the recoil of the band.

5.       Repeat this exercise 15 times on each foot.

Good Toes

Naughty Toes

The Franklin Method

There are eight steps to follow to feel the full effects.

Preparation – stand comfortably on both feet and feel fully aware of your body

1.       Massage

Using one ball e.g. a tennis ball, gently roll your foot back and forth on the ball, massaging the whole sole of your foot.

How much pressure you apply is dependent on you as an individual.

2.       Forefoot rotation

Put your forefoot on the ball, keeping the heel on the floor. Inwardly rotate and outwardly rotate your foot, touching the little and then big toe to the ground.

Your knee and hip will move with the rotation of the foot. Go to your own comfort.

Repeat 5-6times each side.

3.       Inward/outward foot rolling with toes towards the sky

Continue rolling the foot inwards and outwards but reach the toes towards the sky.

4.       Point flex

Keeping a straight knee, roll the ball under the arch of the foot, point and flex 5-6 times (plantar flexion and dorsiflexion).

5.       Toe scrunch

With your forefoot foot still on the ball, hug the ball with your toes. Repeat this 5-6 times.

6.       Heel rotation

Bring the ball under your heel, toes brace on the floor. Rotate the heel inward and outward. Repeat 5-6 times.

7.       Step up

Place the ball in the centre of the foot and step up on it briefly, taking the other foot off the floor. Repeat 5-6 times. Keep alignment and posture.

8.       Take the ball away and stand on both feet. Notice how one foot feels different from the other.

Massage

Forefoot rotation

Heel rotation

Point flex

Forefoot rotation

Massage

Step Up

Toe Scrunch

Toes towards the sky

Single leg balance

1.       Using a folded towel, folded yoga matt or cushion place this under the standing leg.

2.       Raise the working leg off the floor and keep the standing leg slightly bent.

3.       Close your eyes and stabilise the joint.

4.       Progress this exercise by turning out or standing on demi pointe.

Hope you find these useful!

-E

The secret tool to rehabilitation

 Support

 The often forgotten essential tool of rehabilitation.

Having recently read an online article by ballet dancer Rebecca King, it made me reflect on my own experience of providing support within the rehabilitation of clients.

Too many times within grassroots have I experienced players being put down by their coaches and fellow team mates through missing games due to serious injuries. This mocking is often because they’re not ‘putting their body on the line’ for the team anymore, which is primarily due to the fact that they’ve done this one too many times and their body has finally given up. What angers me the most is that no credit and understanding is given to these players who are working their boots off to get back onto the field and it is then left to me as their rehabilitator to not allow this player to become despondent. Not only is this destructive to the team environment but it is harmful to athletes mental and physical wellbeing. If it was me, I know I certainly wouldn’t want to return to a team with an attitude like this.

As a therapist, our role is not to simply drill out numerous exercises for our athlete, but to also ensure a good mental state and preparedness listening and advising our clients when they have concerns. Thus I try to ensure all my sessions are run with light-heartedness, good-humour and in a safe environment, where they can feel relaxed and open to talk. From doing this, my athletes work hard to please both themselves and me.            

Support from the team and staff are not the only places this care should be coming from, support from both friends and family are key. This allows for good psychological health within and away from sport and can aid to a better recovery.

Let me know your thoughts on this area! Have you experienced a lack of support from your team and how did you overcome it?

- E

Five Summer Fitness Tips for the Dancer

A big part of dancing is long days of training or performing. Feeling strong and fit can really help you to perform your best within class and onstage, preventing fatigue and ultimately preventing the risk of injury. If you put the effort in, you can reap the rewards and see your full potential through maximised performance. Whilst it is great to take time away from dance over the summer in order to rest and recover, it can also be a period of reversing all your hard work over the previous year. Returning to class you may feel that your once strong muscles are now sore and tired. Take a read of my five top tips for unleashing your skills this summer, so you can come back stronger the following season...

Aerobic training

Choose an aerobic exercise you most enjoy. For me this would be swimming or cycling, but others could try running or rowing. These cardiovascular exercise are perfect for increasing your fitness levels so that you are less fatigued by the end of dance class.

Get outside

Just because you spend the rest of your year inside a cold, dark studio doesn’t mean you should train in the same conditions, in fact quite the opposite. Get outside to catch those rays, perfect for boosting your Vitamin D levels which have been proven to improve muscular strength, increase jump height performance and reduce injury levels. So instead of doing a pilates session indoors, take your mat into your back garden, or go for a bike ride with friends. But don’t forget your sunscreen!

Incorporate dance specific exercises

Identify the muscle groups involved within specific movements and train them. For example, a port de bra can be mimicked using therabands to strengthen shoulder girdle, or bosu ball can be used to train balance and strength in the lower legs.  

Work on your weaknesses

Perhaps you picked up an injury this past season and now you feel weaker than previously in that area. Well now is the perfect time to revise that situation and to come back stronger than you were before.

Try something new

Now is the opportunity to try a new activity. Perhaps you’ve always wanted to go surfing, or fancy going for that long walk along the coast. DO IT! Get out and let your mind and body relax so that you can return to dance feeling fresh and enthused.

Enjoy!

 -E