Sports Medicine Tips for Dancers

Healthy Meals & Snacks for Busy Dancers

As an artistic athlete, a dancer’s nutrition directly affects their performance both on and off the stage.  Proper nutrition is important to give you the energy to perform at your best and it can also help reduce risk of illness and injury.

Many dancers do not fuel properly; skipping breakfast, not having a snack before they head to the studio after school, or relying on fast food for dinner. Sound familiar?

Dancers should aim to eat 3 balanced meals (breakfast, lunch, dinner). Additionally, dancers should snack between meals, especially before class. If possible, a dancer should aim to have a snack 30 minutes to an hour before class. And if you have dance class in the evening hours, taking just five minutes to pack a peanut butter and jelly sandwich, banana, carrots with dip and a granola bar will better fuel a dancer than a burger and fries from a fast food drive-thru.

Good nutrition practices and a healthy diet are one of the greatest keys to an artistic athlete’s success. The tips and ideas below can help you find the time to plan more nutritious meals and snacks for you and your family.

General Tips for Healthy Meals and Snacks

• Plan ahead for the week. Take 10 minutes on the weekend to plan out a family calendar of meals.
• If you have to hit up the drive thru, make smarter choices like grilled chicken sandwiches/wraps, apple slices, or yogurt parfaits.
• Pack meals to take with you. Have all items deconstructed in the refrigerator and ready to go for quick preparation.
• Buy food items in bulk to have on hand during busy seasons.
• Provide food for your child to keep in their locker or backpack.
• Pack 2-3 meals ahead of time. Put in lunch boxes or brown bags for quick grab and go access.
• Get the kids involved! Studies have shown greater compliance with healthy eating if your child has a hand in meal preparation.

Healthy Breakfast Ideas

• Homemade smoothies: milk, yogurt, frozen fruit (try adding some spinach!)
• Tip: Put all the ingredients in the blender the night before, and stick it in the fridge overnight so it’s ready to go in the morning when the kids wake up.
• English muffins with peanut butter and banana slices
• Yogurt parfait: yogurt, granola, strawberries, blueberries
• Tip: try Greek yogurt for extra protein
• Granola bar and a piece of fruit
• Hard boiled eggs and avocado toast
• Whole grain cereal with milk
• Non-traditional breakfast is okay too!
• Turkey/cheese sandwiches
• Cheese stick and crackers
• Leftovers from the night before
• Breakfast pizza on an English muffin with sauce, cheese, and veggies

Healthy Lunch and Dinner Ideas

• Chicken breast/fish/lean beef with pasta/rice/quinoa, veggie side dish, whole grain rolls, and frozen yogurt for dessert.
• Pasta with lean meat sauce, garden salad, and whole grain rolls.
• Burritos or rice bowls with rice, chicken/pork/beef, beans, vegetables, salsa, light sour cream and cheese Sandwiches on whole grain bread, turkey/chicken/roast beef, veggies, cheese, and pretzels or baked chips on the side.
• Veggie and chicken quesadillas, with tortilla chips and guacamole.
• Stir fry with chicken/pork/beef and veggies, served over rice or noodles.
• Turkey sandwiches with cheese warmed in the oven topped with veggies. Serve with fruit.

Healthy Snack Ideas

• Granola bars
• Crackers with peanut butter
• Fruit (banana, apple, applesauce in a pouch) and nuts
• Baggie of trail mix
• Pretzels with cheese cubes
• Cheese stick with a piece of fruit
• Popcorn
• Half of turkey sandwich
• Bowl of whole grain cereal

Sports Nutrition for Young Artistic Athletes

Dancers train long hours and, in order to optimize that training, proper nutrition needs to be a regular component of their workout plan.  A car needs fuel to run properly just as people (especially young artistic athletes) need a healthful eating plan.

Meal and snack planning takes extra time and is often pushed to the side due to hectic family schedules, but healthy eating has to be a priority. The benefits of a healthy eating plan include:

• Injury prevention
• Strengthening of the immune system
• Decreased muscle tiredness and soreness
• Muscle healing and recovery
• Improved energy levels
• Increased focus and attention span

What and When Should You Eat Before Practice or Competition?

Your body needs a well-balanced meal or high calorie snack 3-4 hours prior to practice or competition to allow for proper digestion. For early morning events, try to eat at least 2 hours beforehand. Since many dancers practice after school, make sure you bring a small snack to eat 30-60 minutes beforehand for an extra boost of energy.

Some popular snack ideas for young athletes include:

• Granola bar with nuts/seeds, grains, and dried fruit
• Crackers with peanut butter
• Deli meat, cheese, and crackers
• Applesauce squeeze pouch + nuts
• Yogurt with granola
• Fruit (banana, apple) and nuts
• Baggie of trail mix with nuts and dried fruit
• Cheese stick and pretzels
• Popcorn and peanuts or sunflower seeds
• Half of a turkey, ham, or peanut butter sandwich

What Should You Eat After Practice or Competition?

After exercise, your body is like a sponge ready to absorb and replenish nutrients used/lost during your training session. Ideally, have a snack or meal within 15-60 minutes of completing the activity and if you only have a snack during that time, try to have a meal within 1-2 hours. This might mean a snack after late night practices and performances too. If you have a long drive to and from the studio, make sure you plan ahead!  

Make your meal well-balanced with lean protein, grains, vegetables, fruit, and dairy. If you are not able to eat solid food after exercising, try something liquid based like white milk, chocolate milk, or a premade or homemade fruit smoothie. Include ingredients such as milk and yogurt for protein to help with muscle recovery. Smoothies have a great balance of carbohydrates to protein, are cost efficient for teams, and portable for easy transport.

Don’t Forget to Hydrate.

Stick to drinking water, milk, and 100% fruit juice as proper hydration methods.

• Limit juice to 4-6 ounces per day
• Have 2-3 glasses of milk per day
• Aim for at least 64-80 ounces of water per day
• Sports drinks should be used when exercising longer than 60 minutes

Pointe Recommendations

The question every young ballerina has, “when can I go en pointe?”. The decision to initiate pointe work is multifactorial. A dancer’s age relative to their growth and development is only one of many factors the performing artist must consider.

The International Association for Dance Medicine and Science has the following guidelines for initiating pointe training:

1. Not before age 12
2. If the student is not anatomically sound (eg. Insufficient ankle and foot range of motion when pointing foot down; poor lower leg alignment), do not allow pointe work. 
3. If she is not truly pre-professional, discourage pointe training.
4. If she has weak trunk and pelvic (“core”) muscles or weak legs, delay pointe work (and consider implementing a strengthening program).
5. If the student is hypermobile in the feet and ankles, delay pointe work (and consider implementing a strengthening program).
6. If ballet classes are only once a week, discourage pointe training.
7. If ballet classes are twice a week, and none of the above applies, begin in the fourth year of training. 

Having a strong technical foundation before progressing is a must!

If you are concerned about readiness for pointe or injury and would benefit from a pointe readiness screening, please contact Sports Medicine at (614) 355-6001 or Sports PT at (614) 938-2320.

Taken from:
Weiss, DS.; Rist, RA.; Grossman, G. “When can I start pointe work? Guidelines for initiating pointe training.” Journal of dance medicine & science : official publication of the International Association for Dance Medicine & Science, v. 13 issue 3, 2009, p. 90-2.

Pointe Shoe Fitting Tips

Pointe shoes are typically worn by ballet dancers who have had at least 3-4 years of ballet dance training, completed the pre-pointe classes and have the strength, balance and control to hold themselves up en pointe. Here is the ‘anatomy’ of a pointe shoe to get to know when you are trying to find the perfect fit:

• Box/Block: The solid part of shoe that houses the toes.
  • Vamp: Top part of the box that covers the toes. Wings are the sides of the box.
  • Platform: The part of the box that the ballerina stands on when she is en pointe.
  • Pleating: area where the satin gathers under toes.
• Shank: The reinforced inner sole that runs under the foot. It can be full length or 3/4 length (from toes to just before the heel). It can be rigid, flexible, or soft.
• Draw String: the “shoe string” of a pointe shoe that ties at the top of vamp. It keeps the shoe from buckling.
• Ribbon: Secures the pointe shoe to the ankle.
• Elastic: this is stitched into the back part of the heel and helps to hold the shoe to the foot.

Fitting a Pointe Shoe

Multiple factors go into picking the right pointe shoe for a ballerina. We have to consider the skill level of the dancer, her ability to achieve pointe, assure correct fit, and make necessary adjustments for any injuries she may have. The pointe shoes’ material, length, width, and rigidity can impact how the shoe fits. So, it is important to try different styles and different manufactures to make sure that you find the best fitting shoe for your foot.

Here are a few tips when fitting a pointe shoe.

Finding the right width:

Have the dancer sit, roll the heel of the shoe down to expose shank, and place foot into shoe.

• The vamp should cover all the toes.
• The box should be tight enough to keep the toes/foot from sliding around; however, the box should not be so tight that it pinches or causes the toes to cross over each other.
• While seated, put the feet in en pointe position and apply slight weight. If the shank moves away from the heel, the shoe is too narrow.

Getting the right length:

• For pointe shoes that have been worn for a while, loot at the wear pattern on the bottom of the shoe. If dirt or scuff marks extend more than an inch past the shank, the shoe is too short.
• While wearing the shoes, have the dancer perform a demi-plié. If her toes curl, her big and pinky toes and the center of the heel do not touch the floor, or the drawstring pinches the heel, the shoes are too short.
• Have the dancer sit, take off her pointe shoes, and roll down the back of the shoe that covers the heel. Have her place the shoes back on her feet and, with as much assistance as necessary, help her to rise en pointe without doing a demi plié. If the shank moves away from the heel, the shoe is too long.

When looking for the appropriate Block/Box:

• If the vamp (top of the box)is longer than bottom part of the box, it may limit the dancer’s ability to attain full pointe.
• If the bottom park of the box is longer than vamp, it may cause the dancer to go into “ hyper-pointe”.

When considering the different types of shanks:

• A rigid shank is better for beginners & dancers with weaker feet and toes. It provides the maximum assistance when rising into pointe.
• A ¾ Shank, or a shank that runs from the under the toes and stops before the heel, is better for better for strong feet and allows for a deep demi-plie.

When sewing in the ribbon and elastic:

• The ribbon should be sewn in deep within the lining in a slightly diagonally direction just below where the heel meets the side of the shoe. If the ribbon is sewn too far forward it will not be long enough to tie and not give added ankle support. If it is sewn too far back toward the heel, it will irritate the ankle.
• The elastic is stitched into the back part of heel lining.

Regardless of the type of pointe shoe you choose, it should be comfortable and should not tightly squeeze your foot and toes. When pointe shoes are correctly fitted, the shoe will help decrease the stress being place on the body when the ballerina is up en pointe.

Incorrectly fitted pointe shoes can decrease the dancer’s ability to perform and achieve full pointe and increase the likelihood for certain injuries. As your feet continue to grow and change, you will need to be re-evaluated every year or so to ensure that you continue to wear the best fitting pointe shoe for your foot shape. These fit evaluations can be performed by a performing arts medicine specialist, such as an athletic trainer, or fit be by a professional at the pointe shoe shop.

Why Warm-Up?

Warm-up exercises prepare a dancer's body for the physical demands of their classes, rehearsals, and performances. If you are not properly warmed up prior to class, it may increase your risk of injury.

The goal of the warm-up is to engage your heart, muscles and brain prior to the start of class.

A complete warm-up lasts about 15-20 minutes and consists of exercises that will increase heart rate, and warm up muscles and joints.

Considerations

• The warm-up should be specific to the dancer and the style of dance.
• Is there an area of your body that needs special attention?

How to Warm Up

Start by engaging in a simple exercise that will increase heart rate (ie: lightly jog in place, jumping jacks, skipping).

Next mobilize large joints, including the spine and upper body. Exercises such as simple leg swings holding onto the barre, shoulder rolls, rolling out the spine, walking knee to chest, and lunges are great ways to start mobilizing larger joints.

• Exercises that engage the core are also important!
• Keep the time between the warm-up and start of dance to a minimum.
• Wear warm clothing and keep moving between class periods and rehearsals.

A complete warm-up prior to each dance activity will better allow the dancer to work safely and efficiently in their classes, rehearsals, and performances.