Alison Deleget, athletic trainer at Harkness Center for Dance, says dancers can use these exercises as a warm-up to help prevent shinsplints and stress fractures. For each exercise, perform 10–15 reps, two to three times. The goal is not to fatigue the muscles, but to activate them.
I have a student who's complaining that her hip's popping out of the socket. I notice that when I ask her to rotate her leg in and out while in a tendu, it seems to pop out when she's turning in and goes back in place when she's turning out. I've never seen this before. Can you shed some light on what it is and how I should deal with it?
Courtney Henry remembers a time in middle school when she grew several inches just as her dance training began to intensify. Now a member of Richard Siegal/Ballet of Difference in Germany, Henry would take dance classes at her school during the day, then have more classes and rehearsal at her studio afterwards. "As a result of this constant expansion in every direction—my hormone levels were growing as well—I remember enduring painful cramps in my lower and upper legs almost every night."
Such pains are typical symptoms of a growth spurt, or rapid growth in a short period of time. While they can happen at any point during childhood, growth spurts are most common during early to mid-adolescence: ages 12 to 13 for girls and 13 to 15 for boys. According to Chris Fisher, a physical therapist for Central Pennsylvania Youth Ballet, height change can sometimes be visible in a one-week period. During such a dramatic phase of development, young dancers need to have extra patience and support surrounding their ballet training.