Improving ankle strength | Dance

Further to my blog post ‘The importance of a strong ankle’, here are some exercises for you to try to help strength the ankle joint.

Balance board stand Begin by standing on the wobble board on two feet. Find your balance and gentle rock the board backward and forward. Progress this exercise by circling the board so that the edge of the board remains in contact for a full circle. Once you have mastered standing on two legs, move to one leg. You can repeat the same exercises as before. If you feel too unstable then partially hold onto a wall until you feel more comfortable.

Theraband  Although a very basic and unexciting exercise, the theraband can help to strengthen the ankle from the beginning. Using a strength suited to you and loop the band around your toes so that you can perform plantarflexion, dorsiflexion, inversion and eversion. Try performing 3 sets with reps of 10-12.

Lunge on balance board Only perform this exercise once your lunge pattern is correct. Place one foot in the middle of a balance board and the other behind as if you are performing a normal lunge. Perform a normal lunge movement. This will feel more challenging due to stabilising the movement of the front leg. Perform 3 sets of 6 reps on each leg.

Hurdle hops Setup a row of hurdles placing them a few feet apart. Begin by performing this exercise on two feet.  Stand in front of the first hurdle with feet shoulder width apart. This will be the starting position. Push off both feet to jump over the first hurdle. Land on two feet, bending the knees, rebounding out and over the next hurdle. Finish by pausing in the ready position (1/4 squat) for a count of two.

Note- swing your arms up with you as you jump.

SL Romanian deadlift Standing on one leg, soften the knee so that you have a slight bend. From the hips hinge forward, bringing your free leg out behind you in derriere. Move until you are in a table-top position. Ensure you trunk, leg and head are in a straight line and your supporting knee has not increased in bend. From this position in one, return to the starting position.

Single leg squat  Stand in front of low box. Standing on one leg, hold the other leg out in front of you. Use your arms as a balance by placing them out in front of your waist. Slowly sit back into a single leg squat and down onto the box. Once on the box do not relax into a sitting position but keep the tension on through your working leg. To stand, engage your core, transfer your weight through the midfoot and drive upwards. Note -Try to move as slowly as possible on the way down.

Many thanks to YMCA in North Tyneside for the use of their studio.

Improving your jump height | Dance

Have you ever looked at a professional dancer and thought ‘Wow I wish I could jump that high’?

I have, and no doubt you have too!

In my past post ‘Jump height and the dancer' I spoke of the qualities required by these dancing athletes in order to achieve such elevation. Achieving such a goal is not quick task, instead it takes years of hard work.

Start implementing these exercises into your sessions now to obtain that elevation!

1.       Weighted Squats

This exercise is an all-round great exercise as it works all major muscle groups needed for achieving speed and jump height.

·         Place the bar in the squat rack at a level slightly below shoulder height.

·         Settle the bar across the base of your neck with the bar resting on top of the trapezius and deltoids. Ensure you are positioned in the centre of the bar prior to movement.

·         Hold the bar in an overhand grip, with hands evenly spaced and elbows bent at 90 degrees.

·         From this position take the weight of the bar, stand straight and take a few steps back.

·         Fix your eyes on a point in front of you, slightly above eye level and keep your eyes fixed here throughout the lift.

·         Pull the shoulder blades back (Imagine holding a pen between the shoulder blades). Push your chest up and out.

·         Feet should be flat on the floor and roughly shoulder width apart (although dependant on the individual). Toes may be pointed slightly outwards, however some may find it more comfortable facing forwards.

·         Before beginning the lift take a deep breath in. hold this until the final stage of the lift. By doing this you aid stability at the trunk by increasing intra-abdominal pressure.

·         You should tighten the glutes and lower back then begin the movement by flexing the hips and knees simultaneously. The trunk should be kept upright throughout the lift, with the back in a neutral position.

·         The knees should move in the same direction as the toes. Do not allow your knees to drop in towards each other. This is a weak position and so puts you at risk of injury.

·         Continue the downward movement until the thighs are past parallel with the floor i.e. the knees are past 90 degrees. Go as low as possible while maintaining the correct technique.

·         The ascent of the lift should be led by the chest, with the torso kept upright. Hips and knees are extended through a powerful drive from the legs.

·         At the top of the lift reaching a standing position exhale.

·         Try 3 sets of 8-12 reps

2.       Ankle taps

This exercise is a prime starter for building elastic energy within the calf muscles.

·         Stand with feet hip width apart and hands on hips.

·         Shift your weight to your toes.

·         From the ankles, jump repeatedly (There should be no bending of the knees)

·         Pointe the toes on each jump to push off, but pull your toes up towards your shins while in the air.

·         Contact with the floor should be quick and noisy.

·         Try 3 sets of 6 reps.

3.       Split leg squat

Dancers do not always jump from two feet, thus it is important to ensure we train equal leg strength in the single limbs. The split leg squat develops strength within the hamstrings, glutes and quadriceps allowing for elevation.

·         In the rack, rest the barbell on the upper trapezius. Take a step backwards within the rack.

·         With one foot take stride forwards with your foot flat on the floor and your back foot raised onto the toes.

·         When ready take a deep breath and lower your body into the split squat position by flexing the hips, knees and ankles.

·         Keep an upright trunk throughout the movement, lowering with control and having weight placement evenly distributed between your front and back feet.

·         Lower to a position where you back knee is around 4inches off the floor.

·         Pause

·         Drive upwards to the starting position y extending your knees and hips.

·         Try 3 sets of 8-12 reps

4.       Depth jumps

An excellent exercise to improve eccentric strength. As a very simple exercise, they are easily added into any training programme, however should not be abused or risk injury.

·         Standing on a low platform step off.

·         Using the ‘ankle tap’ movement, immediately push off the floor to achieve maximal jump height. (The jump should be immediate and quick with minimal bending of the knees.)

·         There should be no rest between repetitions.

·         Try 3 sets of 6 reps

5.       Clean

A clean is an explosive movement. This movement pattern can take a long time to master so don’t worry if you can’t get it at first. The clean heavily involves the hip extensors which is key for speed and jumping ability.

I feel the clean is far too complicated to explain in a simple blog post, so I would recommend seeking the advice of a coach in your gym to help you master the skill!

Plus, don't forget to actually train the movement itself (i.e. a pas de chat)!

The importance of a strong ankle | American Football

 

Photography: Micheal Oakes

The ankle joint - The area I spend so long taping each week. Why? Because (1.) This is the most common site of injury I see. (2.) People don’t do their rehabilitation following injury (despite my constant reminders). (3.) People don’t protect this joint in the first place.

Within American Football, the ankle is put under enormous strain by large loads placed through it in jumping, acceleration, driving, landing and cutting manoeuvres. Unlike a sport such as sprinting where the athlete runs in one straight line, the majority of AF players are required to change direction at speed. In addition, at grass roots level, we aren’t always so lucky to play on an even grass pitch. Instead, we visit grass pitches with plenty of pot holes, frozen ground or pitches which are water-logged. This presents a more challenging picture for the body, and the foot and ankle are its first contact. Therefore it is important that the ankle is able to adjust to its surroundings. In conditioning terms we call this proprioception. This is essentially training balance on different surfaces so the ankle is strong enough to correct its positioning if forced or placed into a position which could put it at risk of injury (such as turned inwards or outwards). Single leg exercises are therefore incredibly important. We may run on two legs, however we only have one foot in contact with the floor at any one time. Thus it is important to train using single leg exercises to crossover to this and also correct any asymmetries. These can be combined with change of direction drills. Of course it is vitally important that the individual can safely and properly move on both legs prior to single leg work. This reduces the risk of injury when training.

Unlike what you might think, rehabilitation and preventative exercises are actually the same. It is where you start your programme that is different. For the athlete recovering from injury their exercises will be very simple and these will slowly be progressed to something more challenging. However, as previously stated, this doesn’t mean all non-injured athletes can start performing single leg bounds. This is an advanced exercise and must be performed properly or risk injury.

Taping and bracing can help reduce the risk of injury, but the cost for the individual or team can be huge by the end of season. For many, I believe tape often acts as a placebo. Personally I would much rather have the confidence in my ankles by having strengthened them properly than rely on tape. Over the past season I have also used Kinesio Tape, in conjunction with other treatment, to bring down swelling and bruising at the ankle with positive results. I do support the use of athletic taping in the correct useage i.e. if it gives the returning player added confidence, however those players using it in place of rehabilitation I do not.

Of course there are some injuries which cannot be prevented such as contact injuries.

On a final note, I believe that it is the coaches and players responsibility to assume responsibility for preventing injury risk i.e. not forgetting the ankle joint! Players should also follow a comprehensive rehabilitation programme prior to returning to play to ensure they do not put themselves at risk of injury once again.

Interested in learning what ankle strengthening exercises to perform? Keep an eye out for further blog posts!

-E

The benefits of exercising in a pool

I am forever telling clients to find a pool during the early rehabilitation stages. However hydrotherapy can be just as useful for the healthy individual and you don’t need to get your head wet to feel the benefits! Read below to find out why…

There are several benefits to exercising in water –

Buoyancy: The water supports your weight, therefore there is less strain put on the joints. This can also aid in the development of balance and strength.

Heart health: You can maintain your level of cardiovascular fitness during injury (if not improve it), when moving through the water. The hydrostatic pressure of the water against the chest wall resists the muscles expanding the chest during breathing. Thus regular exercise within the water strengthens these muscles, allowing them to expand more efficiently, enabling a greater volume intake of air when exercising on land.

Strength gains: Water provides resistance due to the gentle friction provided by the water, therefore strengthening the body. Holding onto the pool edge and swinging your leg forward and back is one example of this.

Joint range of motion and endurance can be increased without joint pain & strenuous activity due to the buoyancy of the water. Heavier limbs, such as the legs will be easier to lift and hold.

Reduced swelling: Hydrostatic pressure of the water acts as a compression support, encouraging lymphatic drainage from swollen joints and limbs.

Eased pain: The warmth and sound of the water can help to relax an individual, decreasing the level of pain.

Exercises can be performed within the pool prior to on-land: This is beneficial for the individual recovering from injury when performing an exercise out of the pool would be too strenuous.

Who would I recommend it to?

·         Injured individuals

·         Individuals with osteoarthritis or diabetes

·         Healthy individuals

·         All ages, shapes and sizes

When is Hydro therapy not appropriate?

It is always worthwhile clearing yourself with a registered professional i.e. Graduate Sports Therapist, Physiotherapist or Doctor prior to partaking in hydro therapy. Those with certain conditions should avoid. These include:

·         Wound or skin infection

·         Raised temperature

·         Breathing difficulties

·         Heart conditions

·         Incontinence

·         Infection

·         Kidney problems

·         Low or high blood pressure

·         Viruses/stomach upset

Any questions regarding Hydro Therapy or exercise therapy, please get in touch!

-E