I have a lot of pain in my buttock that runs down my leg. I've been told by other dancers to keep stretching and/or do nothing but ice and rest. What do you suggest?

First, I believe what you are describing can be classified as piriformis syndrome, a condition where the piriformis muscle (the largest of the six deep lateral rotators) irritates the sciatic nerve. This nerve typically passes underneath the piriformis muscle, but in about 15 percent of the population the nerve goes through the piriformis muscle, increasing its potential for trouble.

Resting and stretching in order to decrease inflammation in the area is good advice. In the nondance community, that is often enough to promote healing. With dancers, though, you need to look at the bigger picture and analyze how turnout is created. When dancers overwork the rotators, it causes excessive tension in these muscles, which can then compress the sciatic nerve, creating pain. Balance in the rotators is important and will help you heal. Check out the article on this topic in the July 2017 issue of Dance Teacher magazine!

To your success,

Deborah Vogel

Director, The Body Series

Got a question for Deb? E-mail askdeb@dancemedia.com, and she may answer it in an upcoming web exclusive.

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Photos by Amy Kelkenberg

Whether a dancer has too much or too little, turnout can be one of the most frustrating aspects of technique. Students often feel they must achieve 180-degree rotation to become successful in the field. In reality, the average person only has 45 degrees of external rotation in each leg, meaning their first position should be no greater than 90 degrees.

Because range of motion in the hip is ultimately determined by the joint's structure, it is impossible for dancers to increase their structural turnout. Often, though, students do not use what they have to the greatest potential. By maximizing their mobility they will find greater ease within movement, improve lines and, most important, prevent injuries caused by forcing the joints.

Deborah Vogel, co-founder of the Center for Dance Medicine in New York City, says the best way to unlock external rotation is to balance out muscle strength and flexibility. “Dancers are working the turnout all the time. They're always engaged and focused so much on using it. The minute they learn how to release those muscles they bring everything into balance," she says. “That middle is where dancers last the longest."

Here, Vogel suggests exercises that stretch and strengthen the muscles that activate turnout:

Sitting Stretch: For Stretching Turnout Muscles at the Back of the Pelvis

Sit on the edge of a chair with knees at a 90-degree angle and feet flat on the floor. Cross the right ankle onto the left knee. Lace your hands together and nestle them under the right knee, lightly pressing energy into your hands and toward the floor (though the knee should not actually move). Sit up straight—some may already feel tension here.

With a flat back, bring the belly button toward your legs. Continue gently pressing the right knee into your clasped hands.

Experiment with turning the upper body toward the knee or the foot to stretch different muscles.

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Photo by Jim Lafferty

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Ashley Wheater, Joffrey Ballet

"I want to develop and nurture artists," says Wheater, seeking "people who are not afraid to be expressive, and understand all the layers that go into making a work above and beyond the steps."

Ingrid Lorentzen, Norwegian National Ballet

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Via Kenedy Kalls Instagram

Dancers have a language all their own. From French technical terms to scatting out choreography dynamics, it's a wonder any nondancers understand a word we say! Perhaps some of the most confusing dancer terms are the various foods we use to describe our feet. To help dance outsiders out, DT broke down the foods that are commonplace in dancer lingo. Share them with your loved ones, so they can better understand the weird and wonderful breed of dancer that you are.

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Image via Michaels' Instagram

We all know and love Mia Michaels. She's a fearless choreographer and teacher, who's inspired a generation of dancers with her unique style, grace and brilliance. What's not to love? And now we can't help but gush over a personal confession she recently shared on Instagram.

Bottom line: No matter your age, size or shape, don't wait to love your body or yourself.

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I recently started back in modern dance after a long hiatus—I stopped dancing at age 11 and went back two years ago at age 24. I've found that when I'm on the floor, I can't open to a very wide second. Also, if I'm sitting in butterfly on the floor with my feet together, my knees are some distance from the ground. What can I do to loosen my hips?

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Standing on stage is as important as moving. Photo by Arthur Coopchik

When your students are onstage, every dance step matters, of course. But so does every non-dance step. The simple act of being onstage—whether standing still, walking to a position or running from one place to another—requires a constant presence. And as Kitty Carter, of Kitty Carter's Dance Factory in Dallas, Texas, points out, "walking and running are actually part of the dance. They act as transitions from step to step." So teaching your students to understand the importance of active stillness and pedestrian choreography is essential, and it will help them see the "big picture" of a performance. But it's not easy.

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