Search Results
7 items found for ""
- Eating for Recovery
It is very common to think about what we eat and drink when we are ill, but I wonder how many people consider what to eat and drink when they've sustained an injury. When food is broken down to a molecular level it is much easier to see the obvious nutritional benefits that certain foods can give us, and help recover from different types of injuries. Common injuries for dancers include ankle sprains, muscle strains, stress fractures in the metatarsals, tibia, sesamoids, and lumbar spine. Tendonitis, plantar fasciitis, bursitis, labral tears, snapping hip syndrome, and patellofemoral pain syndrome. These can be categorised into soft tissue damage (soft tissue being muscle, tendon, ligament, and cartilage), inflammation, and bone fractures. An integral part of all soft tissue and bone is collagen, which needs to be synthesised (made) to repair the tissue. Proteins are the building blocks of all anatomical structures so these are also key to tissue repair. Certain fats, vitamins, and m inerals support the healing process in different ways, some directly and some indirectly. Foods with antioxidant and inti-inflammatory properties do not repair tissue but prevent further damage. During injury free radicals cause oxidative stress, which may damage collagen and other structural proteins. Antioxidants help neutralise free radicals and anti-inflammatories protect the new tissue from oxidative stress. Another important thing to consider is that your body needs energy to carry out the repair work. Energy in the form of ATP (adenosine triphosphate) is needed to fuel fundamental cellular activities and biological processes. Complex carbohydrates, monounsaturated fats, fruits, creatin, and proteins are all good sources of energy. To make it quick and easy to follow I have put the information into a table. The foods that are listed are just a selection so feel free to do some research and find other foods that you find appetising! Molecule/ Compound How it helps Foods that contain it Collagen A crucial protein that contributes to the structure and strength of soft tissue Bone broth, chicken skin, Fatty acids omega-3 & monounsaturated fats Anti-inflammatory properties, cell membrane integrity, promotes the production of collagen by absorbing and transporting fat soluble vitamins A, D, E, & K that are essential for collagen synthesis Salmon, tuna, mackerel, sardines, almonds, walnuts, chai seeds, flax seeds, avocado, olive oil, pecans, sesame seeds Amino acids proline, lysine & glycine Essential building blocks for collagen Eggs whites, beans, legumes, Protein (and amino acids) Production of enzymes that support the healing process, reduces swelling by maintain fluid balance, tissue repair and regeneration, collagen synthesis, immune system support Chicken, turkey, lean beef, tofu, milk, cheese, chickpeas, lentils, black beans, tuna, salmon, eggs Vitamin C Collagen synthesis, antioxidant properties, immune system support Orange, lemon, grapefruit, bell pepper, spinach, kale, kiwi Vitamin D Essential for calcium absorption, promotes bone remodeling and repair, anti-inflammatory properties Milk, salmon, sardines, fortified cereal, plant-based milk alternatives, eggs, sun-light (ok, it's not food but it's worth listing) Vitamin E Antioxidant properties, anti-inflammatory effects, cell membrane stability, collagen synthesis Avocado, almonds, walnuts, hazelnuts, sunflower seeds, chai seeds, flax seeds, spinach Vitamin K Plays a role in bone mineralisation, anti-inflammatory properties, cell proliferation and differentiation that aids repair Kale, broccoli, collard greens Calcium Plays a role in bone mineralisation, muscle contraction, cell signalling, nerve function, reduce swelling Milk, plant-based milk alternatives, yoghurt, cheese, kale, broccoli, collard greens, almonds, chai seeds, flax seed, fortified cereal, tofu Magnesium & Phosphorus Muscle function (magnesium), ATP production, bone mineralisation, anti-inflammatory effects (magnesium), cellular processes necessary for tissue repair Almonds, cashews, sunflower seeds, chai seeds, flax seed, chick peas, lentils, black beans, quinoa, brown rice, oats, spinach, kale, swiss chard Zinc Supports collagen synthesis, immune function, cell proliferation and differentiation, antioxidant properties, and aids protein synthesis. Pumpkin seeds, cashew, quinoa, whole wheat, meat, oysters, crab, lobster, chickpeas, quinoa, oat, lentils, chicken & turkey (especially the dark meat), pork loin & pork chops, beef, lamb, salmon, sardines, milk, yoghurt, cheddar & swiss cheese, eggs (especially the yolk), shitake and white mushrooms. Flavanols, polyphenols, curcumin, allicin Antioxidants Strawberries, blueberries, raspberries, tomatoes, curcumin, spinach, kale, dark chocolate, turmeric, green tea, garlic Bromelain, allicin, curcumin Anti-inflammatories Olive oil, tumeric, ginger, garlic, pineapple, Staying hydrated Staying well-hydrated is crucial for overall recovery. Water is the key component of blood, which is the bodies transportation system. Circulating blood delivers oxygen, nutrients, and immune cells to the injury site and helps remove the debris. Water is also necessary for cellular processes for repair and regeneration, and contributes to maintaining the synovial fluid that lubricates joints. The inflammatory response is a natural parting of healing and maintaining proper hydration will help modulate this process. Recovering from an injury uses a lot of energy and therefore produces heat, which requires proper hydration to regulate temperature and optimal physiological functioning. Throughout injury recovery the body needs to remove waste products via the kidneys filtration system, which another important reason to stay well hydrated. There is a lot of information in this blog but you can see that the same types of food keep appearing. If I was to strip it back and offer one bit of advice it would be to consume protein and vitamin C soon after sustaining an injury and to drink plenty of water. Always seek a proper medical assessment of any injuries.
- Alignment Matters: The Key to Injury Prevention and Unlocking Potential
Did you know that small misalignments in the body—like one hip sitting higher than the other—can be the root cause of performance plateaus and even future injuries? Whether it’s a “niggle” you’ve been ignoring or subtle restrictions in your range of motion (ROM), addressing these issues now can save you from bigger problems later. Why Alignment Is Crucial Proper alignment is more than standing straight; it’s about how your body moves and distributes load during dance or exercise. Even minor imbalances can: Cause extra strain on certain muscles and joints. Limit ROM, affecting technique and movement quality. Lead to compensations elsewhere in the body, increasing the risk of overuse injuries. For example, if one shoulder is higher than the other, it can affect arm lines in port de bras, place unnecessary strain on the neck, and even throw off your centre of balance. The Domino Effect of Misalignment Let’s break it down: Niggles: These small discomforts are often warning signs. Ignoring them can lead to compensation patterns that place extra stress on muscles and joints. ROM Restrictions: Limited ROM in areas like the hips or shoulders can prevent dancers from achieving their full potential in movements like grand battements or arabesques. Asymmetry: Over time, uneven loading of joints or muscles can cause chronic tightness, pain, or even acute injuries. Prevention Is Key The good news? Misalignments can often be corrected through targeted therapy, strengthening, and mobility exercises. Here’s why preventative treatment is worth it: Avoid Injuries Before They Happen: Addressing alignment issues reduces unnecessary strain on vulnerable areas like the hips, knees, and shoulders. Unlock Your Full Potential: Improving alignment can enhance technique, strength, and flexibility, helping you achieve more in your training. Feel Better in Daily Life: Alignment isn’t just about dancing—it affects your posture, energy levels, and overall comfort. How I Can Help Through personalised assessments and treatment plans, I work with dancers and athletes to identify alignment issues and correct them before they lead to injuries. Whether it’s: Improving ROM in tight hips. Strengthening muscles to correct a higher hip or shoulder. Helping you address that persistent “niggle” that’s been holding you back. Together, we can take a preventative approach to keep you moving at your best. Call to Action Don’t wait until it’s too late. If you’re experiencing discomfort, noticing asymmetries, or feel like your body isn’t performing at its best, book a consultation today. Let’s keep you strong, balanced, and injury-free!
- Let's Talk About Periods
Did you know your menstrual cycle could significantly impact your training and injury risk? Understanding how can make a world of difference. Whether you're a dancer, teacher, or athlete, understanding the menstrual cycle's impact can help you train smarter. Firstly, we should all be talking about periods more. Whether there are boys in your class or you’re a male teacher, I’d argue it’s even more important to have these conversations. We all need to understand the menstrual cycle and its impact—not just on sport or dance, but on day-to-day life too. In this blog, I’ll focus on injury prevention during the menstrual cycle and highlight some of the effects that should be considered when training. Did you know that ACL injuries significantly increase between the first day of menstruation and the day following ovulation? This increase is linked to hormone fluctuations. Rising oestrogen levels during certain phases of the menstrual cycle cause ligaments to become more lax, making joints less stable. Studies suggest that this can create between 1mm to 55mm of increased laxity in the knee joint. Oestrogen also thickens muscles by promoting protein synthesis (muscle growth) and reducing protein breakdown. This means that while ligaments are more flexible, muscles are simultaneously getting thicker. Now let’s consider the quadriceps muscle group—rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis. These muscles converge into the patella tendon, which connects them to the patella (kneecap). As these large muscles thicken, they place greater strain on the patella tendon. Combine this with the increased laxity in the knee joint, and you’ve got a recipe for instability that raises the risk of ACL injuries, especially during days 9 to 15 of the cycle. Flexibility and Hormones When oestrogen and relaxin levels rise, you might notice an increase in flexibility. This can be a good time to work on alignment-based flexibility training to improve technique. However, during their peak, it’s best to avoid pushing for extreme ranges of motion as joint instability is at its highest. Training at this time should focus on safe, controlled movement rather than lengthening stretches that might increase injury risk. Other Considerations for Training During the Menstrual Cycle Each phase of the cycle brings unique physical and mental challenges that can affect training: During Ovulation: A spike in body temperature caused by progesterone can dehydrate soft tissues, reducing their elasticity and flexibility. Staying hydrated during this time is critical to maintaining joint health. During Menstruation: Bloating is common, which can lead to backache and a shift in your centre of gravity. This can affect posture and balance, so take extra care with alignment-based exercises. Energy Levels: Energy levels may dip at the start of the cycle but often increase as oestrogen levels rise again. Adjust training intensity accordingly to match how you feel. Mood and Concentration: Hormone fluctuations can affect mood and focus, which might influence performance or motivation during training sessions. Lower Back Pain: This is a frequent complaint due to referred pain from the womb. Keeping the area warm and gentle mobility exercises targeting the lower back can be beneficial. Why This Knowledge Matters The effects of the menstrual cycle vary significantly from person to person. However, understanding how hormonal changes impact the body allows us to adapt training to match each phase. This not only improves performance but also helps prevent injuries. By embracing these insights, we can train smarter, listen to our bodies, and create a safer, more supportive environment for dancers and athletes alike. Final Tip Have open discussions about the menstrual cycle with your students or team. Knowledge is empowering, and by breaking the stigma, we can ensure everyone feels supported and understood in their training journey.
- The Truth About Oversplits
You know the nursery rhyme “Pop Goes the Weasel”, and instead of saying pop you make the noise by flicking your finger out of your mouth? Now imagine that the tip of your finger is the femoral head (ball of the hip joint), and your mouth is the acetabulum (socket). That “pop” is essentially what oversplits can do to your hip joint. Most people don’t consider what’s happening in the hip socket as the leg rises higher in an oversplit. Like a seesaw, when one end goes up, the other must go down. As you can see in the video, the femoral head is held in place by many ligaments that create a capsule, which is not elastic, unlike muscles. If these get stretched they will not go back to their normal shape, they remain stretched and unstable. This will allow the two surfaces on the femoral head and acetabulum to slide against each other, creating friction and gradually wearing the cartilage. Here is a picture of front splits, notice that the pelvis is tilted forwards to achieve the position. Now picture what will happen to the femoral head of each leg as it is raised off the floor. The femoral head will rotate further and apply excessive force against the ligament capsule and the acetabular labrum, which is there to stop it form going "pop"! The labrum will sustain micro tears and, due to limited blood supply, is very slow to repair. Training oversplits therefore causes constant micro-damage—even if muscles seem capable of the stretch—which can lead to injuries that are slow and difficult to rehabilitate. Another consideration that is extremely important are the growth plates of young dancers. These don't fully ossify (harden) until teenage years and the younger the child, the softer the bone. The femur has four growth plates (which are identified in blue on the picture below), damage to these can be irreparable and lead to deformations and leg length discrepancies. I’m seeing more young children being trained like adults, yet their bodies are not the same. Putting young dancers in oversplits places enormous pressure on the growth plate near the femoral head, where the articulation happens. In conclusion, the truth about oversplits is that they’re over-glorified. Oversplits aren’t necessary for creating beautiful lines, and they can be career-ending before a dancer’s career has even begun.
- Overtraining and Burn Out
Training smarter, not harder, is the key to avoiding burn out. It’s easy to think that training longer, more frequently, and with more intensity will boost your results. However, this approach is often unsustainable and can lead to burnout, increasing your risk of injury and illness. Symptoms of burn out include: Impaired muscle function Physical fatigue Weakness Loss of coordination Loss of balance Impaired cognitive function Mental fatigue Reduced concentration Impaired decision making Impaired memory and recall For dancers and athletes, these elements are essential for progress. It’s easy to see how overtraining can hold you back rather than help you move forward. That’s the short answer—but read on for the science behind it! How Overtraining Leads to Burnout When you exercise, your body initiates muscle protein synthesis, a process vital for muscle repair and growth. Overtraining, however, prevents adequate time for this repair, breaking down muscle tissue instead. Not only does this weaken muscles, but it also reduces ATP (energy) production, which happens in the mitochondria, the “factories” of energy in your cells. Without enough muscle mass, your body’s energy supply declines, leading to fatigue. Exercise also produces ROS (Reactive Oxygen Species) —by-products that, in moderation, play important roles in the body. Yet, too much exercise leads to a build up of ROS, resulting in oxidative stress and cellular damage to proteins, lipids, and DNA. This process impairs muscle function, raises inflammation, and causes fatigue. Excess ROS can also interfere with neurotransmitter function, leading to mental fatigue, mood changes, and cognitive decline. The Role of Sleep in Recovery Adequate sleep is essential for both physical and mental recovery. During sleep, growth hormone is released, stimulating tissue repair and growth throughout the body and brain. Lack of sleep or poor-quality sleep can disrupt hormone balance, weaken immune function, increase the risk of illness and injury, and reduce both performance and cognitive abilities. How to Train Smarter Understand your anatomy to target muscles and skills effectively. Schedule rest days—ideally, train for four days and rest for three. Eat the right foods at the right times and stay hydrated. A simple rule to remember is that when output exceeds recovery for too long, burnout is inevitable. Like most things, balance is key.
- Why I Stopped Using R.I.C.E. for Soft Tissue Injuries
We’ve all heard of and probably used the R.I.C.E. method—Rest, Ice, Compress, Elevate—when dealing with a sprain or soft tissue damage. I used to follow this protocol too, until I learned about a better approach. Now, I always keep Arnica cream on hand instead. How Did R.I.C.E. Come About? The R.I.C.E. method started in the US in 1962, when a 12-year-old boy’s arm was completely severed after he jumped onto a moving freight train. A team of doctors performed the first successful limb reattachment surgery in history, and the story quickly became global news. A key part of the success was the use of ice to preserve the severed arm tissue. However, like a game of Chinese Whispers, the facts began to get distorted. Over time, the idea that ice should be applied to any injury, regardless of its severity or origin, became common practice. (1) Breaking Down the R.I.C.E. Protocol Rest, Ice, Compression, Elevation. These four actions are widely promoted as ways to alleviate pain and swelling. But while they may provide temporary relief, they don’t actually address the injury itself—and some of them can even slow down the healing process. Why Inflammation is Key to Recovery When soft tissue is damaged, the body’s inflammatory response kicks in. Blood vessels dilate, increasing blood flow to the injured area. This is crucial because it allows immune cells, like macrophages, to reach the injury site to clear away debris and promote tissue repair. The swelling that happens during this process is a sign that the immune cells are doing their job. It might be uncomfortable, but it’s necessary. If ice is applied, it reduces blood flow, limiting the amount of oxygen and immune cells that reach the site. Even when immune cells make it to the injury, applying ice prevents them from releasing essential hormones, like IGF-1, which aids the healing process. Why Rest Isn’t Always the Best Medicine Another major issue with the R.I.C.E. method is the rest component. The body clears away debris from an injury through the lymphatic system, which relies on muscle movement to function. Think of the lymphatic system like a drainage system that needs a pump to work. This pump is your muscles. When you immobilise the injury and rest, the lymphatic system slows down, and the debris stays in place longer. This means swelling takes longer to go down, and healing is delayed. Studies have shown that immobilising an injury can also prolong pain because it slows recovery. (2) What to Do Instead of R.I.C.E. So, how can we help soft tissue injuries heal more effectively? We need to promote blood flow to the area rather than restrict it. This is where Arnica cream comes in. Arnica is a vasodilator, meaning it increases the diameter of blood vessels and improves blood flow. I like to gently massage Arnica cream around the injury site (it’s also useful for kids when they bump their heads). If you don’t have Arnica cream, simple massage can still help increase blood flow. Just avoid using anti-inflammatory creams like Ibuprofen, as we want the body’s inflammatory response to help, not hinder, the healing process. The Importance of Gentle Mobility It’s also important to keep the injured area moving. This doesn’t mean you should go back to full activity right away, but gentle movements can help increase blood flow and encourage the tissues to rebuild. Gentle loading of the tissue also helps the lymphatic system clear away debris, promoting faster recovery. Nutrition and Hydration Good nutrition and hydration are also crucial to speeding up the healing process. I’ll be covering more about this in an upcoming post, so stay tuned! Conclusion: In summary, while R.I.C.E. is widely recognised, it is not be the most effective way to treat soft tissue injuries. The body’s natural inflammatory response is key to recovery, and techniques that promote blood flow—like using Arnica cream and gentle movement—can help you heal faster. References and Further Reading: I learnt about the debunked R.I.C.E. advice during my studies of Philip Cutts' accredited Applied Anatomy & Physiology course, which is the primary source of the information presented here. To ensure balance, I have also referenced other sources. The R.I.C.E Protocol is a MYTH: A Review and Recommendations – The Sport Journal R.I.C.E. may not be all it’s cooked up to be for injury rehabilitation... | BMEG442: Engineering Exercise and Sports Disclaimer For educational purposes. Always consult a medical professional.
- Why Ankle Weights Are Unsafe for Dancers
Let’s talk about ankle weights—when they can be useful and when they can be harmful. Ankle weights can be risky if students treat them like any other dance accessory, such as a turn board, without understanding how or when to use them. While they can be beneficial if applied properly and at the right stage of training, I personally avoid them—and here’s why. The Risks of Using Ankle Weights Wearing ankle weights during kicks or jumps is particularly unsafe. Even just walking around with them can do more harm than good. Here’s why: Imagine holding an object close to your chest. Now, picture holding that same object with your arm fully extended—it feels much heavier, right? This is because it's farther from your centre of mass. Now, imagine swinging that object with your arm extended. The inertia it creates puts extra strain on your joints, disrupting the natural alignment of your legs, hips, and back. Ankle weights are often believed to improve strength for jumps (elevation), but in reality, they mainly engage slow-twitch muscle fibres, which are responsible for maintaining stability and preventing the weight from pulling away from the body. However, dancers rely on fast-twitch muscle fibres for explosive movements like jumps. These fast-twitch muscles need to be trained in a completely different way—without the added strain of ankle weights. When Ankle Weights Are Safe (and When They Aren’t) The safe use of ankle weights involves slow, controlled leg movements with methodical progressions. Before incorporating any form of weight into training, students need to demonstrate a high level of technical accuracy and the ability to maintain focus. Age is also a crucial factor—considering the student’s bone development (ossification) is essential to prevent any interference with joint and bone health. In addition, improper use of ankle weights can cause students to engage the wrong muscles, leading to imbalances that impact technique and increase the risk of long-term injuries like tendon strains or joint damage. This is why it’s important to use ankle weights only under the supervision of a qualified instructor who understands the student’s individual needs. Smarter Ways to Build Strength While ankle weights can be used safely in certain situations, there are smarter and safer ways to increase load and develop strength. In my opinion, training with your own body weight is the safest approach—and it’s all you really need. Bodyweight exercises naturally encourage better muscle engagement, helping dancers build strength, control, and balance. Plus, training without weights avoids the risk of over-relying on tools that can lead to injury, while still providing the necessary challenge for improving as a dancer.