Performance Sports Therapy: Dance

Tuesday, 13 June 2017

Interview | Dance Student Zoe Norbury

Tell us about yourself

Hello!! My name is Zoe, I’m 20 years old and I study BA (Hons) Dance at De Montfort University in Leicester. As well as being a lover for contemporary dance, I also live for being active, whether that be throwing weights in the gym and doing circuits, playing sports (I play Netball at uni) or just getting outdoors, I must be up and doing something. I also have my own little blog on Instagram and Wordpress where I share all things food, fitness and life-related, spreading positivity and self-love every day. I am a huge chocoholic and peanut butter addict so expect to see many pictures featuring the two!

What type of supplementary training do you do? What benefits have you seen from this training?

I find myself in the gym quite regularly, aiming to be there 3-4 times a week and ensuring I get in some rest days. I vary my training in each workout, so one day I will focus on just weights for strength training, slowly increasing the weights when I feel is needed. I will also do some circuit training, adding in a mixture of weight, body-weight/plyometric exercises to keep up my fitness and I just love feeling like a ninja.

Since beginning supplementary training, I’ve noticed a variety of benefits. My strength has increased majorly – I’ve noticed that my balance has improved and I’m able to control movements much more. Another benefit is that my fitness feels are at a high, meaning that I am able to take part in class without being out of breath easily and so can fully focus.

At what age or stage in your dance career did you realise supplementary training was necessary?

I realised that it felt necessary when I was in my final year of sixth form - pretty much when I started my whole journey into fitness and healthy eating. I started with HIIT training and then was encouraged by Youtubers/bloggers, my dad (who was a personal trainer) and my older brother to start introducing weights into my training. As the year went by I noticed how much stronger and confident I was in my dance training. I was able to maintain a good level of fitness, control my movements and balance, and I was able to perform with more power.

Can you summarise your own personal approach to supplementary training and nutrition?

My approach is to be balanced, and I am constantly preaching this. I started my training the wrong way: overtraining, eating way too little and restricting myself from foods if they weren’t ‘clean’. It took me a long time to realise how wrong this was and I began to research more into how I should train and rekindle my love for fitness and food. I now train at least 3-4 times (sometimes 2 if I am busy) a week and if I feel like I am too tired or injured, I listen to my body and make sure I rest. It is so crucial to allow our bodies to recover! As with nutrition, I learnt that food is fuel and to not categorise into ‘good’ or ‘bad’ which completely changed my mindset. I now make sure I am eating enough food every day, ensuring that I eat plenty of carbs (the beauty that gives us energy), protein and fats, as well as lots of veggies and chocolate, of course. Everything in moderation and it’s all about finding your own balance.

From your blog and Instagram it’s clear that you love food! Can you tell us your favourite snack to nibble on between classes?

I love food!! It makes me happy and fuels my body! Most of my technique classes are early morning so I always have breakfast which is a huge feature on my Instagram – zoats (oats with courgette). I will have this with a scoop of protein, berries, peanut butter and some form of chocolate (I find that starting my day with some chocolate stops me from wanting to eat all of it at the end of the day). If I have an afternoon class, I make sure I have some carbs beforehand and I love bananas! Sweet, tasty and gives me energy for the class.

How do you juggle your studies and make time for supplementary training?

I always organise my weeks with my weekly planner. I write down my timetabled classes and work the gym into it, making sure that I have enough rest time but also time to let off steam in the gym. I aim to have gym sessions on days when the technique class isn’t too intense otherwise my body will be exhausted and injuries could occur.

As a student dancer do you feel you are sufficiently educated and supported in injury care/management and methods to reduce injury?

In all honesty, no. These topics aren’t sufficiently covered on my course and it is down to us to research these topics if we wish to do so (I tend to take out a couple of books from the library when I feel like I need more information). We do learn about anatomy and physiology on my course, however, it is more about the Alexander Technique and how we should direct ourselves in order to be more at a mechanical advantage. I feel that learning about injury care and safe dance practice should be enforced more onto any dance course as not many student dancers (or even some professional dancers) are entirely educated on how to reduce the risk of injury or how to treat them. I would love to be able to have a career in this sector, I want to help others take care of themselves.

Do you have a favourite exercise you’d like to share?

Oh this is a tough one! I enjoy doing squats with the bar because I love seeing my strength slowly increase, it amazes me how strong our bodies are! However, I am a big lover of plyometric training and do love different variations of burpees (e.g. regular, to the floor, with a sandbag) and also lunge jumps! Call me crazy, but I love seeing how much endurance I have and how powerful I am when jumping. It’s great for the legs and glutes, and as dancers we need to have a strong base.

Thanks to Zoe for a great insight into her life as a Dance degree student! So glad to hear of such a positive attitude to dancer health. But it certainly sounds like there is a need for better education on degree courses...

Find Zoe on social media here and here.

Everyday care for the dancer’s feet

The foot and ankle are a vulnerable area for the dancer, accounting for 65% of all injuries within professional dancers and 53.4% within elite pre-professional dance students. Dancers are constantly on their feet and despite the effortless look, there is no doubt that this art puts incredible strain on the lower limbs.

A combination of flexibility, stability and dynamic strength are required at the ankle and foot for a healthy dancer’s foot. However, despite the intense training, injuries in this area are highly common.

Foot injuries can be caused by a number of factors including;

• ill-fitting shoes,

• an increase of training intensity too quickly,

• poor dance technique,

• over training

Chronic injuries at the foot, due to overtraining, are more common than acute injuries.

Below are some tips of how you can take care of your feet each day, with an aim to prevent injury.

Everyday care

Remove the waddle

As a dancer it is very important to look after your feet when outside of the studio. Dancers often adopt the dancers “waddle” out of habit due to their turnout training. However, mechanically, the feet are not designed to be turned outwards, therefore it is important to note when walking and jogging to place your feet in parallel.

Rest and recover

Additionally, allowing your feet to rest and recover is highly important and beneficial, in order to help prevent injuries due to overtraining. Possible ways of doing this is by soaking the feet, simply taking the weight off your feet or having a massage in the arch of the foot and Achilles tendon insertion.

Wear the correct footwear

When buying shoes, ensure you wear properly fitted shoes. Not only dance shoes, but any casual pumps too. After a long day training you do not want to put extra strain on your feet. I would suggest purchasing a well-fitting pair of running trainers for these occasions.

Prepare your feet

In the morning you might feel stiffness in the foot and ankle. Why not prepare the feet first thing? Even before class? This will feel like a breath of fresh air and help enhance movement quality.

Try this plantar fascia roll.

1. Using a hockey ball, roll deeply into the plantar fascia on the foot for 2-3 minutes. Ensure you cover the whole underside of the foot.

2. Repeat on the other foot.

You'll feel like you're walking on air!

Strengthening the ankle and foot is highly important in order to prevent fatigue, a leading cause in injury. View my article on improving ankle strength here and warming up the ankle and foot here.

Look after blisters

Blisters are a common complaint for ballet dancers caused by moisture and repeated friction from (most commonly) pointe shoes. Taping susceptible areas of the feet can help prevent blisters yet don’t work 100% of the time.

When blisters come up it is unadvisable to burst blisters. Doing so could lead to infection. It is best to leave the blister to heal in the open air, however dance class schedules and pain can restrict this. Therefore you can drain a blister using a sterilised needle to ‘pop’ the blister. It is important to keep the roof of the blister intact to allow as cover which will help avoid infection. It is then best to cover this area with a clean dressing.

Avoid bunions

Toe spacers or improvised toe spaces help to improve the alignment of the big toe. I would recommend fixing these in place before class with a bit of tape.

If you suffer from bunions then seek a good pointe shoe fitter who can offer you a shoe with the correct support and angling to remove pressure from the bunion.

At the end of the day have an ice pack to hand to sooth any bunion pain.

Do you have any rituals you go through each day to look after your feet? Let me know below!

Photo credit: Rennison-Rae Photography

My Top 20 Workout Tunes

There is nothing better than a good workout listening to some top tunes. Good music can seriously change my mood and up my workout!

I have a little routine I follow each time I go into the gym. On the way there I like to walk/drive in silence to focus on the task ahead. Then once in the building I strip off the extra layers (down jacket, tracksuit pants etc), pop to the bathroom, secure my hair bobble, put on my headphones and turn on my favourite tunes. Mind and body focused, I'm ready to hit those weights.

Now I really need to update my iPod, but I do have some great songs on there which help get me motivated.

Each gym session the album or playlist I listen to may change. Some days I will have Beyoncé blasting (don’t be surprised if you see me strutting around, dancing and singing along), Kayne rapping and other days I like something a little more calm such as Rudimental. It all just depends on the mood I am in that day.

Here are my current top 20 tunes I’m loving (in no particular order) – all things you can dance to but not necessarily classical ballet (if you do I’d love to see).

1. Panda by Desiigner

2. Voices - le youth remix by disclosure, sasha keable, le youth

3. Right here by Rudimental, Foxes

4. Numb/encore by Jay Z, Linkin Park

5. Gecko (Overdrive) by Oliver Heldens and Becky Hill

6. Power by Kayne West

7. Jungle by X AMbassadors

8. Bootylicious by Destiny’s Child

9. Pursuit of Happiness by Kid Cudi, MGMT, Ratatat

10. Run this World by Beyonce

11. She Wants to Move – N.E.R.D.

12. Not giving in by Rudimental, John Newman, Alex Clare

13. Tidal Wave by Sub Focus, Alpines

14. Cheap Thrills by Sia, Sean Paul

15. All hands on Deck Remix – Tinashe, Iggy Azalea

16. One Dance by Drake, Wizkid, Kyla

17. The Motto by Drake

18. Long Way 2 Go by Cassie

19. Desire by Years & Years

20. One by Swedish House Mafia

What do you like to listen to during a workout?

Find this public playlist on my Spotify account!

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)!

A lacey leotard

I was already a big fan of the Dansez and FirmFit dance/active wear so I was delighted when they sent me an amazing leotard to review. So here is my complete and honest review (plus some pretty awesome pictures by Rennison-Rae Photography).

The leotard is part of the Embrace range, a deluxe range of leotards. As soon as I opened this leotard I was in love with it! The lace cutout design is incredibly beautiful, plus I’ve always wanted a leotard with a high neck and shorts-style bottom (I think it just looks so classy), so I felt like a very lucky girl.

My one concern was that as there was no bra-lining I might fall out of it when performing any allegro (not so good when there is only a small panel of opaque material to cover the chest!). Happily, with some adjusting, the leotard is supportive enough in this area and I haven’t fallen out of it (phew!). However, I wouldn’t advice this leotard for someone with a larger bust as the front opaque panel isn’t too large.

The leotard is mainly made of lace in a pretty floral pattern. This has a small amount of stretch allowing for good range of movement at the shoulders and back. I particularly like the key hole back detail, which again adds to the beauty of the leotard. (Just be careful with the Velcro neck that it doesn’t attach and pull on the pretty lace).

I thought I would love a shorts style leotard, and in theory I do, however when dancing the legs rolled up and so I was constantly adjusting them between dances. Although I think this could be due to my muscular legs...

The leotard has washed brilliantly, unlike previous leotards I have owned, where the colour and material has seemed to wear in the wash.

Ultimately I love this leotard and think it was the perfect choice of attire for my most recent shoot with Rennison-Rae Photography. I’d love to see this leotard in another colour - possibly a nude pink, navy, emerald green or bright red!

Thanks Dansez!

You can purchase the leotard here - https://www.dans-ez.com/collections/embrace-1/products/1508-biketard-lace?variant=30899714250

Check out FirmFit active wear here - https://www.dans-ez.com/collections/all-activewear

And find more Dancez leotards here - https://www.dans-ez.com/

Check out the leotard in action in this dance inspired shoot with Rennison-Rae Photography -

Thanks Chris for another great set of photos!

Warming Up | The Dancer

Warming up should never be seen as an additional questionable part to supplementary training or dance class, but always as an essential. Therefore it should be built into your routine i.e. make it a habit!

Why warm up?

Essentially to dance your best and avoid injury it is imperative that you warm up.

The aims of warming up are as follows;

1. To improve limb alignment

2. Increase joint articulation and,

3. Increase whole body and muscle temperature

Warm ups may consist of active or passive warming of the body in preparation for physical activity. They should be gradual in intensity i.e. slow and simple with a progression to higher tempo with more complex movements. These movements may be mildly aerobic and should work through the whole range of movement allowed by the dancers’ body at that particular joint. So large bodily movements are best.

Gentle aerobic exercise is okay within a warm up, as by doing so we are aiming to gradually raise the heart rate and lubrication of joints allowing greater ease of movement, thus reducing the risk of injury.

How does it work?

Warming up causes a number of internal changes in the body such as dilation. Dilation of the blood vessels (an enlarging of the internal size) increases the speed of oxygen to the working muscles.

When you start a dance class, the sudden increase in demand temporarily puts you into oxygen debt. This is because the heart, lungs and muscles are unable to instantly respond to the high oxygen demand. However, through warming up prior to class, you are one step closer to being ready rather than starting cold as the blood vessels deliver less oxygen. Thus, when a dancer warms up, there is a shortened initial period of oxygen debt allowing for enhanced performance.

Joint movement facilitates lubrication of the joint by secretion of synovial fluid. This lubrication allows greater ease of movement at each joint. Therefore, without sufficient warm-up, the dancer could risk injury through restriction at joints and forceful stretching of cold muscles.

How to warm up?

There are several ways to warm up prior to class.

An active warm up consists of low intensity movement which raises the body’s temperature, thus warming tissue and improving the range of movement. Performing dynamic movements such as kicking the leg forward and back, or moving your arms in circles is one method. Dynamic warm-ups can be made specific to the performance or class, however this should follow a more general warm up.

Secondly, a passive warm up may be used through use of external heat sources to warm tissue e.g. the use of heat pads, ultrasound or a warm bath. It is doubtful however that this type of warm-up has any benefit on performance.

Personally I believe active warm ups produce far greater results than passive (in addition to putting you in a better mind-set for class). An active warm up can and should be tailored to you as an individual based on your activity, age, gender and level of skill. I will also tailor my warm up according to how I am feeling that day, or whether I feel a particular area (such as my hamstrings) need particular attention. Have a play around with your warm up to see what works best for you. You can also make regular changes to it so that you don’t become bored or disinterested.

Warm-ups shouldn’t just be noted for their physical importance, but also their psychological influence.

Voliantis et al. suggested that in order to create a whole body warm up, the routine should be divided into three parts;

1. physiological: getting the body ready

2. psychophysical: getting a feel

3. psychological: getting the mind ready

I like this theory of warming up. Indeed, I like to become aware of my body and its movements through warming up, especially after a day working and travelling in the car. By ‘getting a feel’ of what my body is like, I am able to stay in tune with my body’s changes from day to day – perhaps similar to how and why others use meditation. The expert dancer should have a greater awareness of their body and so be able to adapt training accordingly. For example, if you have tighter glutes this morning than you did yesterday, then you should spend longer warming up that area today.

A warm up routine of 15 to 20 minutes is ideal to ensure the body is correctly warm and joints lubricated. But be wise about your timing! If there are long periods of rest between rehearsals (which there inevitably will be) a second or third warm up must be performed. This is because in this rest period the body will loose the benefits of the previous warm up. And, if you don’t warm up again you risk injury. Indeed, research has found insufficient warm ups as a key predictor of dance injury.

As previously mentioned, the movements of a warm up should progress from simple/slow tempo to complex/fast tempo so as not to stress the body too quickly and cause any harm. If the dance steps in a class/rehearsal/performance require one side of the body to be active and the other to be stabilised, then the warm up should include movements of this nature. For example, using a diagonal action through the body to emphasis the patterns in class/rehearsal/performance. Remember, a warm up is specific preparation for the activity i.e. dance steps, and so should be specific to this.

But remember, preparing for class and training shouldn’t just be kept to the warm up. By going to class mentally prepared to start your day, you are already onto a winner. For some this might be preparing your shoes, clothing and food the night before. For others, the use of imagery on the way to class can increase mental alertness and help your body to work at its optimum. Why not try this while listen to your favourite tunes?

The benefits

The benefits of a good warm up include:

1. Enhanced physical performance,

2. Reduced muscle soreness and,

3. Injury prevention.

To conclude, it is ideal to keep muscle temperature high after warming up in cold studios and between classes. I would recommend investing in some good warm booties, leg warmers, and dance wraps etc. Here are some I currently love… (but don’t forget your second/third warm ups!)

http://www.sweatybetty.com/clothes/tops/long-sleeve-tops/black-contemporary-long-sleeve-barre-crop-top/

https://www.dancedirect.com/uk/product/intermezzo-warmup-trousers

http://uk.blochworld.com/product/IM009

As always, if you have any questions please comment below or contact me directly!

#DanceStrong

- E

Interview | Principal Ballerina Bethany Kingsley-Garner

Photo Supplied by Beth Kingsley-Garner

Tell us about yourself.
I'm a Principal Ballerina with Scottish Ballet Company. I trained at the Royal Ballet School from the age of 11 and graduated with Honours after the full 8 years of training. I then joined Scottish Ballet and worked my way up to the rank of Principal after being promoted in 2016.
I train six days a week, 10 - 6, and do over 120 performances per year. Ballet is my passion as well as my career, and I love what I do.
My hobbies include baking, walking in the park, appreciating beautiful scenery, dinning out with friends and watching other productions at the theatre as well as cinema.

What type of supplementary training do you, and what benefits have you seen from this training?
I do gyrotonics every day at work, which I've always felt as necessary for my career as a dancer. It uses the same muscles as I would use in a class or on stage, so this is really important in supporting my daily rehearsals.
I'm also a bit of a gym junkie. I love an intensive cardio session or strength training, and I definitely see the benefits when quickly trying to get my stamina up for an upcoming run of performances.
If my workload is heavy I turn to yoga to help relieve tension. I especially enjoy Bikram yoga, as the extra heat and intensity helps get rid of the lactic acid that can build up throughout a busy day in the studio.

At what age in your dance career did you realise that supplementary training was necessary?
I have always done extra training - even when training at school I was still in the gym or doing yoga. It becomes critical during times of injury, so getting into these habits early is always a good thing.

How as your attitude to supplementary training changed as your dance career as progressed?
As a young dancer I was always focused on getting better and felt that extra training was crucial in helping me get stronger. As I've progressed through the company I've definitely felt the benefits of this, and my muscle memory has helped me maintain my strength and aesthetic even through the most challenging of tours.
Now as a Principal Dancer, I also have a better understanding of how and when to listen to my body, and know when not to push too hard outside of the studio.

What is the support system like at Scottish Ballet for dancers' health?
We have a gyrotonics studio with an instructor 4 days a week, a masseuse 6 days a week, and a physio who is in 5 days a week but on call 24/7. The company has also recently brought in a personal trainer who works with us twice a month to improve our stamina, strength and overall fitness.

Do you feel there is a different attitude towards supplementary training between male and female ballet dancers?
I used to when I was younger. The boys were taught the importance of upper body training to support their lifts from a young age, while for girls the focus was on cardio and improving your stamina.
I think though that as advances have been made in the entire fitness industry and more information is available for dancers - whether it's from a fitness expert or YouTube video - everyone has become more athletic and there is more balance between the training of male and female dancers.
Now you're as likely to find female dancers using weights as the boys, while boys understand the importance of cardio and functional training. This has definitely helped when you see some of the amazing athleticism on stage today.

How do you juggle all you do and make time for supplementary training?
I think it's all about identifying your priorities and understanding what benefits you're going to get from the training. I know that what I do in the gym or in the studio is going to help me on the stage, and that motivates me to make time for it however busy I am.
More importantly though I genuinely love training and the feeling you get after a good session. I need that sense of accomplishment away from the stage as well as on it.

How do you like to relax?
I find things like cooking and baking really relaxing, as well as watching my favourite programmes like Great British Bake Off or Agatha Christie. You can't beat sitting back on a Sunday afternoon with a good period drama either.

What supplementary training do you do on tour?
Tour is all about maintaining my fitness and keeping my energy levels up, making sure I have the strength where I need it and that I'm loose for a show. Usually this involves a lot of mat work, though I'll do a bit of cardio as well if I feel I need it.

What is your favourite strength or aerobic exercise to perform?

I love pushing it on a cross trainer. I also had a significant knee injury two years ago, and during my recovery from that discovered the benefits of box jumps, which I really enjoy.

What is your least favourite strength or aerobic exercise to perform?
It has to be press-ups.

You can find Bethany on Twitter @bethanykgarner or Instagram @bethanykgarner and the Scottish ballet website.

Photo Supplied by Beth Kingsley-Garner

The dancers Christmas wish list

Struggling for inspiration for your own dancer? Take a look here for something to make them smile on the day...

Ballet Friends ballet shoe stocking

A ballet gift filled with other gifts. What could be better?

https://shop.balletfriends.co.uk/products/balletfriends-christmas-stocking-limited-edition

Keep cosy

A hot water bottle is the perfect present to ease those aching dancers muscles and keep you warm on cold nights. This is such a cute personalised hot water bottle for both the younger and older dancer.