A dancer's feet and ankles are the equivalent of a pianist's hands and wrists. Any injury to the area impedes optimal performance. The dancer's feet and ankle are particularly vulnerable to injury, explains Dr. Nancy J. Kadel of the Department of Orthopaedics and Sports Medicine, University of Washington, and foot and ankle injuries represent 34 to 62 percent of all dance injuries reported. Proper rehabilitation exercise may therefore save a dancer's career.
Pilates
When ballet dancer Romana Kryzanowska injured her ankle, she consulted the late Joseph Pilates in search of an alternative to surgery. Physical therapists and orthopedists often recommend Pilates exercise as an effective therapeutic method, according to an article in the November/December 2000 issue of the "Sports Medicine and Arthroscopy Review." Pilates exercises use the feet and ankles in conjunction with other movements, making it a functional rehabilitation method for dancers.
Chair and Reformer Exercises
The Pilates Chair and the Pilates Reformer exercises both provide effective rehabilitation for inured dancers unable to bear weight. The Pilates Chair features a platform with a spring- controlled pedal. For the ankle pump exercise, sit on the chair platform with your feet the foot pedal. Place your toes on the foot pedal and press down against the resistance of the springs. To use the Pilates Reformer, lie supine with your toes on the foot bar. Press your heels downward toward the floor, and then gently release them. Your physical therapist or Pilates instructor can advise you regarding the number of repetitions and the number of resistance springs.
Proprioception Exercise
A dancer requires constant awareness of her body's position in space, even when she is not looking down at her feet. This is called proprioception. Ankle sprains may permanently impair proprioception and make you susceptible to injuring the same ankle over and over again. Proprioceptive exercise programs, therefore, play a key role in ankle rehabilitation programs, explains the International Association of Dance Medicine and Science. Proprioception exercises include balancing on one leg with your eyes closed, balancing on unstable surfaces such as an exercise disc, a balance board or a balance beam, or tandem heel-to-toe walking with your eyes closed.
Resistance Bands
Resistance bands play a key role in regaining strength after an ankle injury. To strengthen your plantar flexors -- the foot and ankle muscles that point your toes, wrap a resistance band around the sole of your injured foot, and hold each end with each hand. Press down against the band's resistance, pointing your toes toward the floor. For dorsi flexion -- the muscle action that draws your toes toward your shins -- wrap a resistance band around the top arch of your foot, and secure it to a stable object in front of your body. Curl you toes toward your shin against the band's resistance. Follow your therapist's advice regarding the number of repetitions to perform.
References
- Centerworks; Pilates Chair Manual; Alicia George
- United Pilates Review: Pilates Reformer Tendon Stretch
- NYU Medical; Foot and Ankle Injuries in Dance; Nancy J. Kadel, MD; 2006
- International Association for Dance Medicine and Science: Proprioception
- Physioroom: Ankle Strengthening Following Broken Ankle
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