5 Ways to Prevent Knee Injuries in Ballet

1. Strengthen Above and Below the Knee

It's critical to strengthen the hip and knee muscles to prevent overuse injuries. Strong, balanced muscles help take the strain away from the knee. Focus on strengthening your hips, quads and hamstrings on a regular basis. Keep up with your lower body strength training, even on your days off. Motivate yourself through your fatigue to take this important step in preventing strain or injury.

2. Take Care of Your Whole Body

Whole body health keeps injuries from striking. Eat nutritious natural foods including fresh fruits, vegetables, fish and raw nuts. The nutrients you take in make natural internal repairs possible. See your doctor regularly for maintenance checkups and at the onset of an illness or suspected ballet knee injury. Putting off a small cold or a minor pain in a joint or muscle leads to larger problems, including chronic pain and other incurable problems down the road. Explore alternative routes for care like chiropractic, physiotherapy and massage with your regular medical routine.

3. Talk to Your Instructor

Get help before an injury happens. Proper technique prevents knee injuries in ballet. Talk to your instructor about any moves, positions or turns you do not feel comfortable doing. Have the instructor take a close look at your knee placement during plies and other bent knee positions. Ask about any moves that cause you pain, irritation or doesn't feel quite right. Instructors appreciate students who show initiative to improve and continue to learn.

4. Take Time off

Heal your body naturally with a little time off your feet. The strenuous schedule of rehearsals and performances takes a toll on your body, especially your knees. Your knee is the largest joint you have, bearing over three to four times your body weight. It is easy to take your knees for granted, so schedule some down time to let them recoup.

5. Stretch it out

Pulled muscles take a toll on your knees. The tight muscle puts undue strain on the knee joint. Stretch regularly to keep your muscles long and lean. Take extra time stretching your hamstrings, quads and hip muscles to relieve tension to your knees. The flexibility you gain from stretching provides relief for tired joints, tendons, ligaments and cartilage.