All Access for All Occasions!
Dance pushes me to the edge of my comfort zone and beyond. It finds the cracks that need more love to create success. I truly believe that dance has made me more sensitive and aware of what I need to feel my very best.
If you are flying to Europe you'll need more fuel. The same is true of an athlete and I encourage you to take it one step at a time and learn how to fuel yourself.
Injuries and Prevention!!!
Stay consistent with training. Watching class will help you witness why you may be injured. Consistency in training is key to prevention!!!!
This is number one for preventing injures. Warm up using the Hip Bridge below and stretch after you are warm!
Warm-up, then stretch, then balance! Do not stretch and then dance . . . you will weaken muscles for 30 minutes.
For injuries or pain you want to ice immediately.
Use arnica ointment for inflammation and the Ultimate Bedtime drink shown here.
The KT tape website shows you how to tape anything and it's what the Olympians use.
The Hip Bridges in here are great for strength and help the hips keep the knees and ankles aligned and strong. This is a great warm up!
Listen to your body. If you've been out of class for a bit take some precautions:
1. Start back slowly.
2. Stop dancing before you feel pain as your natural endorphins mask pain.
3. Limit use of Advil during class as you may push through pain. Advil after if you want.
4. Ice for 20 minutes regularly after activity and daily to help aid in healing.
5. Drink Ultimate Bedtime drink from the website before bed to aid in recovery.
6. For ongoing injuries a PT or Sports Medicine Doctor is helpful.
(Keep in mind some doctors only look at the affected area and our bodies work as a unit- don't let them dismiss you if they can't solve your problem or see a PT)
https://sites.google.com/view/itsallinthetraining/dance-resources
My favorite people to see for injuries and prevention:
Boulder Family Network Center and Denver Vitality Center (Lakewood)- Very gentle life changing chiropractic
After 2 months, I stopped tripping and twisting my ankles. Our nerves can get damaged with injury, but they are designed to reconnect and you can improve your proprioception with these exercises.
We are desinged to stay connected to ourselves!
Reduce Inflammation for Injusry prevention or to help heal faster when injured!
You need better nutrition to be athletic. Don't give up what you love, but add nutrient dense foods & it will help you prervent injury.
Alexis specializes in PT for dancers and I find her work brilliant.
Supportive, yet flexible. This is what Olympians and I use for injuries and they have videos on how to tape. We can also help you ususally. Looks like they even have a new formula. I just use the cotton one, but they have some with anti-inflammatory and now looks like better oxygen flow. Their website: also at Target/Amazon/Walgreens, etc. https://www.kttape.com/
“I focus better when my hair is in a bun.”-Quinn 12
“Yes, it helps me get into ballet mindset.” -Eimi 14
Get the guide below, too!
Search for Royal Academy of Dance Enterprises
Look up your grade and purchase the grade level
exception: Dance Class 1 & 2 are not on the app.
The app works on tablets and phones. Feel free to double check with yur teacher!
Adults Beginning: Grade 3-Not Grade 3 Character!!!
Adults Intermediate: Grade 4
Practice, Perfect, Express!
There's also a slow motion feature!
Pre-Primary and Primary socks:
Darning shoes can help the shoe platforms last longer, but the real beauty behind this skill is the stability of placement added to the shoes. Just like most cups or jars that you have in your cabinet, the bottom is not flat rather it is concave, allowing the lip around the center to even out the carried weight, stabilizing the object (in our case, a dancer en pointe). Darning can also help shoes sound better on stage. If you want your audience to pay attention to the dance your feet are helping to produce and not the sound, this is a good trick to use.
