In our previous post, we covered what is and what causes Achilles Tendonitis. In this post, we will elaborate further on the kind of exercises As a recap on the causes:
(i) Imbalance in the muscles
If the other muscles in the feet and legs involved in releves, plies etc are underdeveloped, the Achilles Tendon will take on most of the load in these movements.
(ii) Poor Technique
In landing (not placing heels down) during jumps or not rolling through the feet, or lacking the depth and quality of a good plie; adds pressure to the achilles to absorb the shock of the landing
Working the turn out from the feet instead of the hips.
(iii) Anatomical Issues
Recovery and Strengthening will involve the muscles involved in both dorsiflexion and plantar flexion. Dancers work in both in extreme ranges; in maximum dorsiflexion in the deepest point of a demi plie, and maximum plantar flexion when en pointe.
Working with equipment in a 1-1 session is great when recovering from an injury (once the acute phase is over). Equipment gives both feedback and allows the body to work without needing to fight against gravity.
Exercise 1: Rises on the Reformer (Two Legs, Single Leg)
Exercises done on the reformer promotes length, strength, flexibility, and balance. Most reformer exercises have to do with pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs. In this exercise, the rises are done against the springs.
Feet are placed on the foot bar, heels are stretched under the foot bar before rising up to full demi-pointe, working on maintaining alignment of the entire leg.
Exercise 2: Calf Rises on Naboso Mat (Two Legs, Single Leg)
Naboso™ (meaning “barefoot” in Czech) is the first-ever small nerve proprioceptive material commercially available and designed for the purpose of improving posture and enhancing movement. More about Naboso here: Barefoot Science.
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Dancers work in both extremes of ranges; maximum dorsiflexion in the depth of the demi plie and maximum plantar flexion when en pointe. Recovery and strengthening is thus required of the muscles involved in both dorsiflexion and plantar flexion. More on our latest blog post on www.bodytreeballet.com . . #bodytreeballet #naboso #danceinjuryfree #dance #ballet #balletsg #plie #relevé #pointe #pilates #pilatessg #sgpilates #danceconditioning #conditioningfordancers #barefootstrong #powerplate
Exercise 1: Jumps on the PowerPlate
The vibrations produced by the Power Plate promote reflexive engagement in the body. Involuntary muscle activity promotes quick, reflexive responses in muscle fibers and an increase in circulation thus development in whole–body balance, mobility and stability, strength and motor control (muscle memory), and in a shorter time frame than with traditional methods.
BodyTree Ballet has 2 exciting workshops coming up in October!
Enhancing a dancer’s foundation with foot to core by Dr Emily Splichal
Dr Emily Splichal, Podiatrist and Human Movement Specialist, mind behind Naboso Technology™, will be here in Singapore on 01 October to give an exclusive 2 hour talk for dancers. This is a rare chance to learn from an expert on how your body takes impact so that you can learn how to prepare yourself better for dance. Recommended for Dance Studio owners, Dance Teachers, and Advanced dancers.
BodyTree Women’s Day
Join us on 6 October as we dissect and discover the anatomy of a jump and work with Foot-to-core sequencing and key exercises to get your jumps more air time.
OR Book a session with us today! Email: firstname.lastname@example.org