Thursday, September 22, 2011

Every BODY Can Dance

I love getting e-mails from people in the dance community, asking questions, looking for me to help them promote a product or service, or just looking to chat about dance! I got an e-mail this morning from Ryan Beck, a dancer and choreographer, who has performed around the world and with some of today's biggest names. He has co-started a project with Jason Ray Brown called Every BODY Can Dance, a project which I think many of us can relate to.
If you've ever thought "I'd love to dance but I don't have the right body for it" and given up on your dream of dancing, then you need to check this project out. For those of you who've read this blog and know my story, you know that I was told I could never dance because I was too tall- no shoes would fit me, no leotards either (although now thinking back, I would have made a great Balanchine ballerina [Balanchine was known for loving very tall ballerinas]). At the age of 16 I threw caution to the wind and followed my heart.
Ryan and Jason are firm believers that every one can truly dance, no matter what body type or anatomy they have. They are looking to study the body's anatomy first, and then develop a technique that will fit you personally. It's a stand out idea. Ryan likens those who try one style and find that their body won't work in it like putting a square peg into a circular hole.
Research will begin in October and culminate with a free community workshop at the Manhattan Jewish Community Center in March 2012.
They are looking for pledges to get their project started. Donations fit every pocket, with pledges starting at $1. I hope they are able to make their goal, because this is a project I would love to see come to fruition.
Dancingly, Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Wednesday, September 14, 2011

Improving Your Arch: Gone Bad

In an April 2011 I received an e-mail about improving your arch, but I think it's an important topic that needs to be reemphasized. Safe products like the AFX will help you maximize what you already have, but if your foot is not designed that way, you will be disappointed. Dancers who become obsessed with how beautiful their feet are are only setting themselves up for disaster, and more importantly, injury. When you put your feet under the couch, have a friend sit on your toes, or hang from the barre putting all your weight on that arch you are likely overstretching the tendons and ligaments in your feet. After doing this for several weeks or months you will lose the stability you need in your feet and ankles. Bad news is ligaments don't heal on their own and take forever to heal.
If you're looking for ways to get a better arch, work harder on using all the muscles in your feet, from ankle, to midfoot, to toes. You can also use the AFX to work your foot safely and properly.
Dancingly, Jenn
Dr Tina Boucher, Dance Podiatrist

Tuesday, September 13, 2011

After Ballet Class...

So for those of you who are curious, here is a follow-up to my last blog post on my triumphant (haa!) return to ballet.
Class was as expected, difficult and hard to keep up, especially the allegro and travelling exercises. It wasn't so much that the moves were unknown, it was how fast it went! I can do a pique turn for sure but not at the speed my fellow classmates were going at. They would have run me over! I forget how unflexible I am as well. Compared to the bodies of 15-17 year olds, my 25 year old body might as well be that of a 65 year old! My classmates continue to surprise me with how high they can get their legs, beautiful back bends, and glorious ponches. Ahh, to be young.
With regards to my injured foot, it held up better than I thought it would. We were in soft soled shoes however, and this week we will take class in pointe shoes. I anticipate there will be a difference from soft to pointe in how my foot feels.
It was, besides the feeling completely out of shape, a refreshing and delightful experience. For those of you who dance, you know that feeling- the simple act of moving is what makes it beautiful and honestly, addicting. My new philosophy about working at this level (advanced, pre-professional) is to go full-throttle! I'm going to look ridiculous anyway, so I might as well go all-in.
Dancingly, Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Thursday, September 8, 2011

Ballet After An Injury

Tonight is back to ballet!
I ended up in the advanced class, since that was the only class that fit my work schedule. I'm always apprehensive about joining the advanced class, since well, I'm far from advanced. The barre is never bad, or the port a bras and adagio, but when it comes to the allegro, boy, I know when I'm beat (sometimes literally! My beats have always been on the poor side.)
It's been since May when I last donned a pair of pointe shoes, and it was a rough summer. Early June I dropped a heavy glass reed diffuser on my right sandaled foot. The result was a soft tissue injury that still has not healed properly. I was in a soft cast for five days, wore a walking boot (very sexy, I know), and currently wear an ankle compression sleeve. Some days are good, some are not (like when Hurricane Irene blew through CT, I woke up in the night with awful pain.) I will follow up next week with a post on soft tissue injuries.
I spent almost an hour on Monday night sewing my ribbons and elastics on my new pointe shoes, which I'd had since Easter. Since I'm so tall (5'10") and have a rather large foot for a ballet dancer (9-9 1/2), getting a new pair of pointe shoes was hard. The combination I needed for my Gaynor Mindens does not exists (Gaynor sizing runs large, so I needed an 11 combination) so I had to settle for the closest thing. And no way was I going to get a traditional pointe shoe.
After my ribbons and elastics were sewn and I had put on my padding, I went to our kitchen to try them out. And there was pain. Pain, which I'm hoping is coming from the fact that they are new pointe shoes and not pain from my injury. I also forgot that while Gaynor Mindens don't need the "breaking in" that a traditional pointe shoe does, they still need to form to your foot.
Tonight will be a test in several ways: see how much strength my feet and ankles have lost over the summer, see if that injury will cause a problem, and see if I can keep up!
Dancingly, Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Thursday, August 18, 2011

AFX: Great tool for Dancers

Matt from Progressive Health Innovations Inc.  got in contact with me several months ago about a product his company produces which is helpful for dancers. The product, AFX, or Ankle Foot MaXimizer, is a foot and ankle strengthener. Its unique design has a variety of resistance bands which allow a post-op patient or a high performing dancer balanced stretching.
Progressive Health Innovations is all about customer-focused innovation. The company was founded in 2005 by three Canadians looking to create a product that would help people suffering with foot pain: Dr. Jordan Myers, Matthew Ferguson, and Rick Hall. Dr. Myers, a chiropractor who saw that many of his patients needed foot adjustments. Dr. Myers soon realized that simply adjusting the foot and relieving the pain was not the complete answer to this foot dilemma. Strengthening the foot so the problem would not recur was the ultimate solution.
Unfortunately, when Dr. Myers went looking for a product to serve this purpose, he could find nothing except rubber bands and products so great they could not only cure your foot pain but cure cancer too! He needed a product that would allow patients to arch their foot and engage instrinsic muscles. With a plan in mind, Dr. Myers called long-time friend Rick Hall (MSc in Kinesiology) and Matt Ferguson, my contact, who had been working as the Medical Device Technology Manager at Simon Fraser University. And magic happened! With the three minds working together they created a product that would serve their initial goal: help those suffering with foot pain (very Three Musketeer-ish to me! All for one. Three people with individual strengths coming together to make one ultimate company.) Their design principles was that it had to be a complete strengthening product through all ranges of motion, allow for stretching, and so easy you could do it while you were watching tv. The team wanted to create the best foot and ankle strengthening product on the market.
So what they came up with was the AFX, a device that does exactly what they set out to do. Matt sent me the AFX to try, and I can see how this would help dancers especially. In one of the last dance classes I had this past season, we tried several "products" designed to increase your arch, help your turnout, maintain balance, etc. What antiques they are! The product for turnout are bulky, heavy shoes you strap on to sneakers and then do the exercises. The device to increase your arch was painful even to look at! You put your foot in this tube of sorts and while someone held it down, you pushed with your foot.
The AFX is something you can throw in your dance bag and take with you everywhere. It is highly portable, light-weight, and relatively easy to put together. There are different levels of resistence you can chose to work from, depending on your level of strength. I would suggest this to dancers who are at the professional level, students in dance schools, or those just looking to build strength. I had an injury this past summer in my right foot, and I know the AFX will help me build the strength I lost all the time I was in a walking cast.
I'll be creating some videos next week with exercises for dancers with the AFX, and I hope you check them out! Check on our Facebook or Twitter pages for more updates on the videos! And of course, make sure you try out the AFX.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist

Monday, July 11, 2011

Dear Jenn: Ankle Sprains

Dear Jenn,
I've found that I'm spraining my ankle a lot lately. I've been intensely training in ballet 4 hours a day, and I find that I'm spraining my ankle often. What could be the problem?

I've gotten a couple of e-mails about this, so it must be a common problem dancers are having! I personally have never sprained my ankle dancing, but with a weak right ankle, I'm sure it will happen someday.
An ankle sprain is an injury to one or more of the ligaments, typically on the outside of the ankle. Ligaments "band" one bone to another and bind joints together. These are especially important in the ankle because they allow side-to-side movement and stability.
An ankle sprain can be a minor or major injury, depending on how badly you injured the ligament. Is it stretched, partially torn, or completely torn? Remember that sprains are not the same as strains, which involve the muscles. You could perhaps have an ankle strain instead.
Sprains are usually caused by falls, spills, twists, and blows that force the ankle out of its normal position (in ballet, that means every position!). If you have weak ankles or previous sprains, you will be more susceptible to ankle sprains.
Symptoms include: pain or soreness, swelling, bruising, difficulty walking, and stiffness in the joint. Symptoms vary in intensity, depending on how severe the sprain is. You may feel your ankle is wobbly and unsteady. The important course of action is seeking immediate medical attention. It is important to get prompt medical attention because leaving it untreated may lead to chronice instability, which is characterized by persistent discomfort and a giving way feeling. A more serious injury could have also happened with the strain, including a bone fracture. The sprain could also be hiding the real source of the problem, which could be a more serious foot injury.
A podiatrist will x-ray your foot and obtain a history of the problem in their evaluation. They will recommend R.I.C.E., along with anti-inflammatory medications. The most important and hardest part of your treatment will be staying off that foot- I know, hard for dancers to do! But if you want get better and stay better, then you need to rest.
Dancingly, Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Saturday, July 9, 2011

Ballet Products For Your Feet

Last night when I finished watching So You Think You Can Dance, I cozied up with the latest edition of Pointe Magazine. I came across an ad for Bunhead's latest product, Anti-inflammatory gel. I made a note to check it out online this morning.
Bunheads is a company that makes great dance accessories. In the past I've used several of their products, including Ouch Pouch, ProPad, the Big Tips and smaller tips for the other toes. I was not familiar with a line of products they have that are for the health of dancer's feet in particular. I had seen the foot wipes in an advertisement in Pointe Magazine before. They come in a box, 25 wipes per box and are designed for the dancer with sweaty feet. Use them immediately after dancing to kill bacteria and refresh your feet. Bunheads claims that they are antimicrobial, antifungal, and antibacterial.
The Exercise Band looks an awful lot like Therabands, but perhaps there is a difference. The band comes in three different resistence levels: medium weight, heavy weight, and super heavy weight. It is designed to help you strengthen difference parts of the body, help young dancers strengthen their feet for pointe work, and for those coming back from injuries.
Toe Tape is used to prevent blisters and reduce friction. It's a crepe tape used by professionals, but I think anyone prone to blisters or chafing would find this product beneficial.
I love the name of this next product: Footsie Roller! This yellow roller comes higher in the center and tapers out to the edges. This is a good product for those who get cramps in their feet and arches while dancing and for those who get tired feet after rehearsal or class.
Foot Balm is a little like the Foot Wipes, but is a spray. It is designed to eliminate foot odor and dry up moisture on the foot. The Foot Balm is an all-natural product with seven essential oils that will moisturize the foot all day long. Your foot will not be slippery after spraying this on.
The anti-inflammatory gel is made of seaweed, water, and willowbark extract, along with other minerals and oils. One of the main ingredients is Arnica, which has been used for centuries as an anti-inflammatory treatment. It is combined with basil and Melissa. You would use it specifically on areas that are over-used, like your joints and muscles. This cocktail helps stimulate new cell growth and turnover.
If you have a product that you would like to review, please contact me at: jenn@centralctfootcare.com. I will entertain products of all kinds that would be helpful for dancers and their feet.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Thursday, July 7, 2011

So You Think You Can Dance Season 8 Week 4

I had called my mom to talk with her after getting home from an adventure with my husband and since So You Think You Can Dance was on, I asked her how the episode was going so far. "I'm not impressed," she commented. Overall, I would have to agree. Why does it seem that every other week, the shows are good? Perhaps last night was less than enthralling because the choreographers were mostly new to the show? And yes, when I saw a round-off, I did scream as promised.
Impressions and comments:
*Boy's Group Number: I loved how they had Marko in the center. He was very strong, believable, and my attention was drawn to him every time. I thought Jess also stood out in this routine. I'm having a difficult time this season believing some of the concepts these choreographers are coming up with. I don't know that I saw all seven stages of grief. I think the choreographers are trying too hard this year to come up with stories to entertain. Instead, why not just come up with a piece for dancing's sake alone?
*Melanie and Marko: When I looked at the choreographer, I assumed that his style would be Fosse-like, or jazz-Broadway. But when the routine began, it was not at all what I expected. The costumes were good, but again, I didn't see the concept played out. What I saw were two very good dancers doing a Spanish infused piece, with strong dancing.
*Sasha and Alexander: Here is a prime example of choreography gone wrong. Nigel said how he thought it was hip-hop 101- well, the dancers aren't to blame for that, the choreographer is!!! Sasha and Alexander had already proven that they could do hip-hop very well in the NappyTabs soldier routine, so this is clearly a case of bad choreography. I liked the use of the tree as a prop, and they were cute in the routine, but it was something you may have seen at your local dance studio.
*Jordan and Tadd: Odd, weird, but beautiful (?!) routine. I think Tadd stole the show once again. For a b-boy, his port a bras is amazing. My husband came down to watch the show for a while, and every time Tadd moved his arms, I went crazy. It proves that if you work hard enough and get over any kind of hang-ups you have about doing a genre outside of your own, it can be done. A side note: my new scream of the week: if I see Jordan do that one leg up in the air thing one more time, ahh!!! Find something else. Put the leg to the side, in front, somewhere else! We all know you can do that, so please stop. Now.
*Clarice and Jess: Finally! A piece where I felt like the chemistry was not forced between them. It was believable, real, and raw. When Clarice put her hand on Jess's side, and he pulled it away, the emotion that was on his face I bought. It was the first routine where I felt like they truly connected. However, isn't this routine about a couple breaking up? So they don't like each other anymore... Perhaps they channeled that from their own relationship!
*Ashley and Chris: Yuck, yuck, yuck. I almost fast-forwarded through this routine. Two weeks in a row, they've bored me. Compare this routine to the samba Caitlynn and Mitchell did last week, there are no comparisons. Mitchell didn't know how to do the steps either, but he was so much more believable than Chris was. Ashley to me just doesn't exude sexiness. She came across as cute, fun, but definitely not sexy!
*Ryan and Ricky: Another weird routine. Good song choice, and decent choreography, but I didn't see how fashion had ruined them. They looked like zombies who got into a closet, pulled out some clothes, and went dancing.
*Caitlynn and Mitchell: !!! What an awesome routine. Done by Mandy Moore, of course, who choreographed one of my all-time favorite SYTYCD routines- the jazz with Neil and Sabra. You remember that one. I didn't necessarily see that it was a love story, but more a celebration of love, happiness, and good feelings. The leaps Caitlynn did were unbelievable, and the passion, technique, and power it took to perform that are beyond anything anyone else on that show could have done. I thought it was sweet how emotional Mitchell was afterwards- congrats to him for making something out of his life and rising above hardship to follow his dream. He's an inspiration to all poor kids who want to dance.

*Girl's Group Number: Liked this routine from the new jazz choreographer much better than the one he did for Melanie and Marko. The girls were cunning, devious. Loved the walking bit the most!
Until next week!
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist

Wednesday, July 6, 2011

So You Think You Can Dance Week 3

So after a lack-luster second week, where I was horrified and upset about Iveta and Nick being sent home (both one of a kind in their genre- what were the judges thinking? Especially after Iveta had been trying to get on the program for three or four years), I was hoping last week's episode wasn't going to be the same.
I must say I'm getting a little sick about hearnig how fabulous and beast-like the girls are this year. You're completely passing over the talents of Jess, Tadd (my favorite guy this year), and Marko.
Impressions this week:
*I didn't really care for either of the group numbers. The concepts were cool, but I don't think they were executed by all dancers as well as they could have been.
*Sasha and Alexander: It is clear which person people are voting for in this couple: Sasha. If the judges are thinking of beasts, Sasha is the prima beast. her every move, transition, and emotion is pure and raw. I feel what she's feeling. I can't say the same about Alexander, who I agree with Nigel has some room for improvement with regards to emotion. My favorite part of this routine was the end, where her hands come out of the piano. Genius.
* Caitlynn and Mitchell: All I could think about during this routine was how much Iveta would have killed it! I also commented several times about Mitchell's rear- he's got quite the bottom on him, which he moved well in the samba! This was a good routine, and I was surprised that they ended up in the bottom three couples. It had a current artist and song, and I always thought that people tended to vote for these types of dances (rather than the foxtrot. I'll talk about that soon.)
*Miranda and Robert: I wasn't disappointed to see Miranda go, but voting Robert off was a huge mistake. Just because he's been in the bottom several times doesn't mean that he's the cause of it- I think Miranda was. Can we talk about how Miranda needs to get better, non-loungerie costumes? It's like she's doing a strip show each time. Anyway. Here again the concept was good, but I really didn't believe either fully embodied the characters. The dancing itself was ok, but it wasn't a routine that I loved.
*Melanie and Marko: My favorite routine of the evening! Loved it. Was Marko truly crying, even after the routine ended? The kiss was just an added touch too. Glad to see NappyTabs back since I didn't think they were in an awful lot of episodes last year. It got a little silly and out of control when Nigel kissed Mary, but it was all in good fun.
*Ashley and Chris: Ugh. Worst routine of the evening. This is one that you can't blame on the dancers however. Sonya is just whack. I don't know if I've ever really liked one of her routines- they're just too weird. And if I see another round-off that ends on the floor, I'm going to scream!!! The music was weird, the dancing was weird, the concept was weird. Not surprised Chris and Ashley ended up in the bottom, but I thought it was going to be Chris that went home, not Robert.
*Jess and Clarice: Can I say how awkward I feel every time I see them dance together? Does anyone else feel the same? And it's not from Jess that I feel that coming from, it's Clarice. I feel like she's oozing "I can't stand you, I don't like you" vibes every time they dance. I was completely surprised that having done a foxtrot, which is not a "popular" dance, they did not end up in the bottom three. It was old-fashioned and I was surprised modern audiences "got it". Does the average 11 year old even know who Frank Sinatra is?
*Ricky and Ryan: Ryan had been one of my favorite girl dancers at the beginning of the season, but she needs to do something about her facial expressions when she's dancing! It seems like every time she's dancing, no matter the subject, she's smiling! This routine was clearly not a smiling routine. I loved the concept, and wanted it to work for Sonya, but it just wasn't as deep or emotional as some as the other routines we've seen on SYTYCD (remember the breast cancer routine? Or even last week, the soldier coming home routine?).
*Tadd and Jordan: What a fun routine. I couldn't believe that with all of Jordan's sexiness when dancing, that she was embarrassed to perform this routine. Tadd clearly stole the attention away from Jordan- as he should because he's a b-boy and hip-hop is close.
Let's see what transpires tonight!
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist

Thursday, June 16, 2011

So You Think You Can Dance Season 8

It's summertime, so you know what that means!!!
So You Think You Can Dance is back!
I know this has relatively little to do with dancer's foot care (although we're already off to an injury-ridden season with Mitchell Kelly's shoulder problem), but it's become a summer tradition.
I didn't get to see much of last night's show, only the first six couples, but what I saw up to that point was quite good.
The breakdown on what I saw:
Jordan and Tadd: AfroJazz would have been more appropriate for Sasha to get, as she tries to incorporate African dancing with her contemporary, but it worked out. I thought Tadd held his own for being a hip-hop/break dancer. Could they have put more clothes on Jordan though? My husband commented that he supposes that's how the girl dancers get more votes- dress them scantily and the votes will pour in.
Clarice and Jess: Holy smokes the pirouette that Jess did that went down and back up again, I almost fell off my couch. It was amazing! For such a small guy, the air that he gets on his jumps is unbelievable. I really didn't believe Clarice in her character. Jess was supposed to be chasing her around and I felt it was the opposite. She smiled dance school recital too much too.
Ryan and Ricky: I love Ryan; she's perhaps my girl pick so far to win the competition. I too however was confused as to why she was smiling all the time during that lovely lyrical hip hop routine. I felt that technique wise she hit it hard, crisp, and clean. Ricky is a good dancer too, but my attention kept going more to Ryan.
Miranda and Robert: Is Robert trying to be Twitch? Wasn't Twitch's signature look the oversized, goofy glasses? Overall, it was a fun routine, and they kept the beat going. I'll be looking forward to seeing them dance other styles.
Mitchell and Caitlynn: Am I the only one who is wondering why all of Sonya's pieces need to be kind of weird and hard (not soft?)? Caitlynn was really great in this piece.

My thoughts on the bottom three (after watching the rest of the performances is:
Mitchell and Caitlynn- because Mitchell is injured, they have to be in the bottom.
Missy and Wadi- Missy was really good in the Sean Cheeseman piece, but Wadi was clearly behind and not together.
Marko and Melanie- I'm not sure that audiences are going to appreciate the beauty and control of the piece Travis choreographed for them.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Thursday, June 2, 2011

Ballet Dance Experts

I stumbled across this cool website called Ballet Dance Experts, http://www.balletdanceexperts.com/, while looking for information on soft-soled ballet slippers. According to the website's creator, Marissa, she wanted a site for people looking for information on ballet- not just a website selling dance supplies.

One of my favorite things about this site are the pictures that greet you when you fit log on. The first picture I saw was of a man and woman, mid-air in a leap. Their costumes are very simple, but in the man's body in particular, you see athleticism at its best. Every muscle in both of their bodies is toned, actively working, and using technique.

Marissa has articles on picking out the best unitards for dance, when to wear silver pointe/ballet shoes, and even a how-to on walking in ballet stilettos (a new one for me!). Beyond that there are also articles on picking out the best ballet classes for your preschooler, things to look for when picking out ballet barres for your studio, and something that caught my attention- adult ballet classes (because we all know I am at 25 way too old for a ballet career!).

I invite you to take a look at Ballet Dance Experts in addition to our blog, since we are just dancer footcare focused.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist

Thursday, May 19, 2011

Dear Jenn: Weak Ankles in Ballet

Dear Jenn,

I'm finding that my right ankle has been "going out" on me during ballet class. My teacher recommended that I do releves to strengthen them, but I haven't noticed a difference. Is there something else I can do?

Are you talking about me? Because this is the exact problem I have! Your teacher is correct in recommending that you continue to practice your releves, both on two feet and on one feet.
It would be good to invest in a TheraBand, a strength resistance band found at podiatrist's offices. Exercises that you can do that would be beneficial are:
*Sitting down, wrap the TheraBand around the ball of one flexed foot. As you wing your foot out to the side, provide resistance on the band, and bring it back to center. Do this 10 to 20 times and repeat with a sickled foot.
*Wrap the Theraband around your arch and flex and point your foot. Repeat 10 to 20 times.
*Tie the TheraBand around both of your feet, midfoot, and slowly move your feet away from each other. Repeat 10 to 20 times.
You can also purchase a balance disc to practice simple balancing exercises. With one foot on the disc, raise the other foot off the ground. Once you have that mastered, try closing your eyes and crossing your arms over your chest.
If you are practicing your releves, with a TheraBand, and with the balance disc, you should notice a difference in your ankle strength. If you do not, then talk with your podiatrist.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, DPM, Dance Podiatrist

Thursday, May 5, 2011

How to Avoid Ballet Foot Injuries

On New Year's Eve, I went with my mother to see Black Swan in the theaters. As a dancer myself, I paid close attention to the dancing (what was with all those flapping arms? No port-a-bras training, clearly.), and their feet. There's a scene in the movie where Natalie Portman is bandaging her feet, which are all bloody and gross looking. I love scenes like this in dance movies, because those who are not in the dance industry, or know someone who is, think that it's all glamour and beauty. Well, take a look at any dancer's foot and you would think otherwise. Dance, especially ballet, is intense! It's demanding! The likelihood of them having serious foot problems in the future is high. Most injuries in the dance world are not from trauma, but from overuse instead. The foot/ankle area in particular is suseptible to stress factures, tendon injuries, and strains. In 2009 160,000 people were treated for dance-related injuries, according to the U.S. Consumer Product Safety Commission. In another study, 204 ballet dancers were screened over five years to identify repeated injuries. 32 to 51 percent of dancers were injured each year. The study found that 53 percent of all injuries occured in the foot/ankle, more than double the next closest injury, the hip.
When it comes to taking care of your feet as a dancer, there are several things which are crucial to remember. First, you need to warm-up and cool down properly before and after classes and performances. Make sure that you are wearing the right pointe shoe for your foot. I've talked about this in the past, so visit those blog posts, but it's still important to remember! Drink lots of fluids, especially water, during the day to avoid cramping. Don't forget to eat! Your body is your instrument and you need to take good care of that instrument. Take multivitamins like calcium and Vitamin D to encourage bone health. Maintain good turnout not from the foot or ankle, but from the hips instead. Finally, if you are in pain, don't ignore it. Your body is trying to tell you something is wrong, and you need to listen. Ignoring these signals will lead to further problems and that will mean more time away from your passion- dancing.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, DPM, Dance Podiatrist
http://www.centralctfootcare.com/

Thursday, April 28, 2011

Dear Jenn: How Do I Get A Nice Arch?

Dear Jenn,
I feel like every ballet dancer I see has a beautiful arch and instep. I have a low arch and instep, making for a foot that does not good terribly good when pointed. I've been using a Thera-Band and it's strengthening my feet, but I'm not noticing a difference. Is there anyway to make them look better?

Ahh, another thing I can commisserate on. I have pretty flat feet and I can point my feet all day, use a Thera-Band, and hope and dream, but nothing happens. Unfortunately, there is nothing you can do to change the bone structure in your feet that will create a more beautiful arch and instep.
Kendra Mitchell, a ballet dancer at Ballet Arizona says "I always wanted great feet growing up, and it used to get me down. But I eventually figured out how to work with them." Working with a Thera-Band will help strengthen your feet and I would recommend to continue your exercises. Mitchell recommends doing this exercise: Keep your heel on the floor and pick up a marble with your toes. Move your foot to the right and place the marble back on the floor. Repeat to the left.
If possible, wear a deshanked pointe shoe during barre to help articulate your foot and toe articulation. This will also help strengthen your demi-pointe. Mitchell used to practice walking and running in her shoes, and continues to work on maintaining good turn-out. Remember that when you are turned out your heel is up and forward and therefore your arch is less visible. Look at how pretty Melissa Hough's back foot looks- it's completely turned-out.
When you reach an advanced stage in your training, you can cut your shanks where your arch bends the most so it will flatter your foot the best. You can also sew the sides of your shoes down to create the illusion of a bigger arch or purchase shoes with a lower vamp.
I have several dancers in my class who have beautiful feet, but often times they have sway-back knees, which makes it difficult for them to fully stretch on pointe. Remember that it is the technique and quality of your dancnig that matters the most and is what professional companies are looking for, not your arch. Concentrate on another part of your body which you feel is your best. Do you have lovely arms or back? Concentrate on an amazing port-a-bras instead.

Send your questions to jenn@centralctfootcare.com.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, DPM, Dance Podiatrist

Thursday, April 14, 2011

Painful Feet After Ballet

Sometimes toes can hurt even more once you take your pointe shoes off. That's because lactic acid builds up in the feet after hours of being constricted. Feet have no extra space, so swelling tends to linger. To decrease inflammation and soreness, follow these five steps:
1. After you take off your pointe shoes, roll your arch over a tennis or pinkie ball to loosen up the foot muscles before putting on street shoes. This will help push lactic acid out of the ligaments and joints and keep the muscles from getting tight.
2. If your feet are extremely stiff, wrap them in an Ace Bandage or put on a compression sleeve to push out swelling.
3. Once you're home, stick your feet in an ice bath for three to five minutes.
4. Put your feet up above the level of your heart to let gravity decrease inflammation.
5. Increase your ankle stability to alleviate the amount of pressure that wearing pointe shoes places on your feet. Use a Theraband, working against the resistance in all four directions: up (flexing), down (pointing), in (sickling), and out (winging).
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr Tina Boucher, Dance Podiatrist

Wednesday, April 13, 2011

Dear Jenn: Bunions from Dancing

Dear Jenn,
I'm getting bunions! I feel like I pad my feet well, but they are still developing. What can I do to prevent them?

This is a popular question we hear a lot and get asked often by dancers. I would first take a look at your pointe shoes. Are they too narrow? Because if they are, then that could be part of your problem. It would be worthwhile to take a look at your street shoes too because too narrow everyday shoes will exacerbate the problem as well.
Unfortunately, many people are simply predisposed to them. Does your mom have a bunion? Grandmother? Roughly 60% of people have the foot type with a long big toe, which makes you bunion prone.
What kind of padding are you using? One of the best things you can do is wear spacers in between your big toe and second toe. This will ease some of the pressure your big toe joint is experiencing and redistribute it to the rest of your foot. You should wear these spacers when you are not dancing as well. We sell in our office bunion sleeves which will help align your foot and again relieve pressure.
If you already have a pronounced bunion, your pointe shoe box should be square and wider to accomodate the bone. However, if the box is too wide, your big toe slips down and jams at the platform. It is best to work with a professional fitter to get the best fit for your foot.
Your street shoes should not be taper-toed or high heels. Round-toe shoes are best with a little bit of a heel. Flats offer no support for arches and should be avoided, along with flip-flops, UGGS, and other low-support shoes. Your podiatrist may prescribe custom-made orthotics to help with the bunion pain. People who tend to pronate in tend to have bunions, so orthotics would help with both issues.
Send your questions to: jenn@centralctfootcare.com
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher Dance Podiatrist

Thursday, April 7, 2011

Ballet Shoes for Children

April is Foot Health Awareness month and the American Podiatric Medical Association has teamed up with First Lady Michelle Obama's "Let's Move" campaign to shine the spotlight on childhood obesity and the importance of keeping children healthy and active. This new campaign launched by APMA is called "Today's Podiatrist Keeps America Moving". Ballet is an excellent way for children to exercise but choosing the right ballet shoe is important.
Children have developing and growing feet, and a properly fitting ballet slipper is vital to keeping feet safe. Certain ballet positions can put excessive strain on the feet, so check with your podiatrist if your child complains of foot pain related to dancing.
A ballet slipper should:
*Have a slightly snup fit to prevent balance issues. The slipper should not be loose or overly snug.
*Have a sturdy heel area, and feature a flexible sole.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist

Thursday, March 31, 2011

Dear Jenn: Bruised toenails

Dear Jenn,
I take advanced ballet class several times a week for several hours at a time. I'm getting a lot of bruised toenails, which are hindering my performance in class. What can I do to prevent this from happening in the future?
I've gotten this in the past and it is definitely painful and not pleasant to look at! Your pointe shoes are probably to blame for the bruising. Are you still wearing the same size shoe you were wearing a year ago? Our feet change over our lifetimes and what may have fit us last year may not fit us this year. Feet get flatter or wider. Take a look at your shoes. Are they too short or too narrow for your foot? This will add unnecessary pressure on your toes. If the shoes are too wide, your toes will shift every time you go on releve. You should probably go back to your pointe shoe supplier and get a professional fit.
Keeping good care of your toenails is important as well. Your toenails should be trimmed short and along its natural curve. If you are unsure how to do this, make an appointment with your podiatrist today so they can show you the proper method. If you are not wearing any toe pads, I highly recommend you wear them (no pointe [har har] in suffering!). There are many different options out there for you to try, including lambswool, the new green bamboo padding I posted yesterday, gel pads, and others. I would also try adding individual toe caps to the nails that are affected the most. You can also apply anesthetic like Neosporin to the toenail to help it heal. If the nail is raised or continues to look bloody, then a podiatrist may have to drain the blood from the nail.
Send your foot and ankle dance questions to: jenn@centralctfootcare.com.
Dancingly,
Jenn
Dr. Tina A. Boucher, Dance Podiatrist

Wednesday, March 30, 2011

Be A Green Ballerina!

I came across this product in an old issue of Pointe Magazine. If you are currently padding your pointe shoes with lambswool, try using instead Green Ballerina Bamboo Pointe Shoe Padding. Made from bamboo fiber, it's a 100% renewable resource that is also 100% recyclable. This material is soft (looks and feels like lambswool!), naturally wicks away moistures and has antibacterial properties. Find it online at places like: http://www.balletboutique.com/pointe-accessories/123-green-ballerina-bamboo-pointe-shoe-padding.html.

Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist CT

Tuesday, March 29, 2011

Blisters from Pointe Shoes

 Pointe shoes are shoes. Just like we get blisters from regular shoes, you can get blisters from pointe shoes as well. When I first started taking pointe, I frequently got blisters on the backs of my heels. Now that my skin has hardened in that area, I rarely get a blister from pointe shoes.
Blisters, while not always painful, are certainly irksome. You may have blisters that are large or small or even in clusters, depending on where your pointe shoes are irritating the skin. Common places of irritation are on the backs of the heels, on the toes, and on the toe joints.

Blisters are caused by increase rubbing of the skins against an object. If the skin rubs hard and often enough against that object, trauma will occur. The epidermis and dermis separate (gross, I know) and fluids seep into this gap. The fluid acts as a layer of protection for the skin underneath and remains as a cushioning agent until the skin has fully healed. Once healed, the fluid will be reabsorbed into the body and a scab will form and peel away to reveal the new skin.
The area surrounding the blister may become red and swollen, depending on how severe the blister is. The fluid within the blister is typically clear. If the fluid appears to be bloody, it is likely a sudden force caused the blister. Also, if the fluid is greenish or yellowish, the blister is probably infected. You may experience a fever as your body fights this infection.
It is best the leave blisters alone so they may heal properly. Apply an antibiotic on them and cover it with a soft bandage. To prevent blisters from occuring again, put petroleum jelly or talcum powder on the spots in your pointe shoes that are irritating you. If you do not wear toe pads and frequently get blisters on your toes or toe joints, it would be best to add these to your shoes. Applying bandaids or medical tape to the affected areas before class will also help prevent blisters. Moleskin is also used for treatment of blisters. Cut the moleskin to the appropriate size with a hole for the blister and place it on your skin and cover with a bandage.
Most blisters if they are small should be left alone and not popped. If a blister does pop then leave the flap of skin that was left behind. Large blisters should be drained. If you are uncertain of doing it yourself, make an appointment with a podiatrist so they can properly do it for you. Doing it at home requires a sterilzed needle soaked with alcohol. Using the needle, pop the blister and make the hole wide enough so it will not reseal. Apply antibiotic and put a bandaid on it.
If you are experiencing recurring blisters, visit a podiatrist. Your feet should be dry at all times, so it is important before and after you take your pointe shoes off to towel dry your feet, as blisters commonly occur on wet, moist skin.
Dancingly,
Jenn
jenn@centralctfootcare.com
Dr. Tina Boucher, Dance Podiatrist, Meriden CT