Dancer’s muscles often have predictable strengths and weaknesses. Here are a few exercises that you can try right now to begin addressing common muscle imbalances related to the hip.
Flexibility:
See our previous article on hip flexor stretching via this link.
Strength:
Often times the question “Can you fix this?” comes up. The answer to that question depends on many factors, such as:
When you enter into Physical Therapy, you are committing to a partnership with your care team (Physical Therapists, Athletic Trainers, Physical Therapy Assistants, Doctors, and others).
Here is a self-quiz to help you clarify your commitment to getting better. Try rating each one of these questions on a scale of 1-3.
1 = I don’t see myself doing that regularly at this time
2 = I think I will commit to doing that most of the time
3 = I am 100% committed to the plan
Items to rate:
1. I will make time in my schedule to attend and actively participate in my rehab as my Physical Therapist prescribes.
2. I will make time to do my home exercises as prescribed.
3. I will consistently avoid performing movements that can make my injury worst.
4. With the help of my rehab team, I will change daily habits or athletic techniques that may be contributing to my injury.
Scoring:
11-12 = You are likely to see quite a bit of improvement
8-10 = You are likely to see some improvement
<8 = Your plan would benefit from revision so that you can start to see results
Have you ever had an injury? Do you have one now? Give this quiz a try and share your thoughts!
*This article is designed to help increase awareness of factors that
determine successful outcomes when rehabilitating an injury. It is not
intended to diagnose, treat, or replace professional medical advice or care.This article was written by Meredith Butulis, DPT, MSPT, ACSM HFS, CPT.
Have you seen people using foam cylinders to roll on muscles? Do you wonder if you should be doing that too?
This practice is commonly referred to as foam rolling or self-myofascial release. It used to decrease muscle “knots”.
As the National Academy of Sports Medicine (1) describes it, inflammation activates pain receptors; this leads to heightened activity in particular areas of the muscle. These areas of the muscle become less elastic so that they do not stretch. Holding pressure on these areas can decrease this tension, which can then be followed with stretching techniques.Additionally, a muscle that does not have optimal length does not have optimal strength. Releasing these “knots,” can be beneficial prior to your strength training.
If you feel muscle tension, want to improve your posture, want to get more out of your strength training, or are involved in sports or activities that require range of motion, you may want to consider trying this technique as part of your regular practice. If you are new to this technique, try holding about 30 seconds or until the spot is 20-30% less tender. If you are experienced, try 90
seconds or until the spot is about 70% less tender.
Here are a few of my favorite techniques. Stay tuned, as we will share more in weeks to come! have a question or want to share ideas? Leave us a reply!
Please be sure to consult with a medical professional prior to trying this if you have any possible contraindications including but not limited to: osteoporosis, active infections, bursitis, bleeding disorders, eczema/skin conditions, healing fractures, poor sensation or circulation, organ failure, blood clot, or are taking anticoagulants.
(1) Clark, MA, Lucett, SC. NASM Essentials of Corrective Exercise Training. Wolters Kluwer Health: Philadelphia. 2011.
Have you ever been curious about those foam rollers? If so here is an introduction to foam rolling and the what’s, why’s and some how’s.
We will have more videos in the future with even more foam rolling exercises!
Enjoy.
