NYCB Dancer getting rehab on an injured foot.

What are you doing to ensure that your body is in top form every morning when you step into the studio?

There are many factors that contribute to injuries in dancers that could have easily been prevented. Muscle fatigue, lack of proper rest and recovery are essential to keep your body in top form. Here are a few simple maintenance routines to get you on the right track.

Get at least 8 hours of sleep each night. Without proper rest your body will not have proper time to recover from the day before. Plus you won’t be alert in class and rehearsal making it hard not only on yourself, but also your co-workers!

Don’t forget to stretch. It seems like something so simple, but it is also something that is easily forgotten. Tight muscles are more suseptible to injury.

Supplement. No, don’t take Advil. Try a natural approach. Did you know that Bromelain is a natural anti-inflammatory? Also, try a Calcium/Magnesium complex to relax the muscles while supporting healthy bones.

Drink Water. Enough said.

Soak in the tub. Soaking sore muscles in a few cups of Epsom Salt and hot water can make a world of a difference. Try stretching after the hot bath too!

Seek massage and chiropractic work. Let’s face it, we’d like to have all the answers ourselves, but sometimes we must rely on the help of others. A weekly visit to the chiroprator or masseuse will fine tune you…at least until you have to rehearse some overhead lifts in a pas de deux.

 Practice these simple techniques to help promote an injury free career. Your body will thank you for it!

As always, please feel free to contact me if you have any questions!

-Nikol Klein, Certified Personal Trainer/ Professional Ballet Dancer