1. Stretch It Out
Stretching and warming up properly are the best ways to prevent hamstring injuries in ballet. Full body stretching helps the body to warm up; however, to protect the hamstrings from injury, it's important to stretch out the front as well as the back of the legs. Start on the floor with feet and legs directly out in front of you resting on the floor. Sit up straight and lean forward to touch your toes until you feel your hamstrings stretching. Remember to take deep breaths to give your muscles plenty of oxygen. Hold for at least 20 seconds to get the full benefit of the stretch. Also, stretch over one leg at a time with the opposite leg bent inward. The foot rests up against the inside of the thigh of the straight leg with the knee resting on the floor. Next begin leg stretches at the ballet bar to prevent hamstring injuries in ballet. Stretch forward over one leg at a time as it's propped up straight on the ballet bar. Also, move your leg slightly to the outside of your body on the bar for a side stretch. For a full warm up, begin with simple ballet exercises and prevent hamstring injuries in ballet.
2. Nourish Those Muscles
Eat right to prevent hamstring injuries in ballet. Muscles need fuel and building material to develop and function properly. Besides complex carbohydrates needed for energy, your muscles need protein and a variety of vitamins and minerals to grow and perform at their best. Prevent hamstring injuries in ballet by eating lots of green leafy vegetables, a variety of other vegetables and fruit, plenty of whole grains and protein, such as fish, eggs or meat. Legumes or beans are also a good source of protein but remember to eat them with other foods, such as brown rice, to form a complete protein. Low-fat dairy products are a great source of protein too and include calcium, which helps muscles cope with stress and aids in preventing cramping. If you don't get enough natural calcium in your diet, consider taking calcium supplements along with your daily vitamin to prevent hamstring injuries in ballet.
3. Jump High, Land Low
Ballet dancing involves a lot of jumping and leaping so learning to land correctly is key for preventing hamstring injuries in ballet. Try not to land flat-footed or with a straight leg. Instead, concentrate on landing gradually starting with the ball of your foot and slowly moving down to your heel. Bend your knees slightly when you land even if you're moving right into a high toe shoe step with a straight leg. Use your knees and ankles as shock absorbers as well as springs. Keep your core engaged, so you can control the way your body lands out of a jump or leap to prevent hamstring injuries in ballet.
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