Chiropractic Tips for Better Knee and Ankle Alignment to Prevent Dance Injuries

 April 29 is International Dance Day 💃

A dancer’s jumps, turns, and forward pushing movement all begin with a bent knee. A key way to prevent dance injuries is to ensure you understand your joint positioning during these transitional movements. This positioning includes controlling your knee and ankle alignment to prevent injuries. 🩰

You can train in parallel with a ball placed between your thighs and just above your ankles. This will give you the physical cues you need. These cues remind you to bend your leg with your knee tracking over your foot centrally.  Any deviation towards or away from your body’s midline will cause strain in your ankle and knee joints. This strain will also disrupt the alignment of your spine and pelvis. 🕺

For a dancer, visiting a movement specialist, like a chiropractor, can help reduce their risk of injuries, along with the pain and discomfort they bring. ☑

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Get Set to Garden and Protect Yourself From Injury

Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be easily prevented with a little know-how. 

To tend your garden and protect yourself from injury, follow these tips to loosen up and lighten the load on your back.

Loosen up before you start to garden and protect yourself from injury

Warm-up

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a walk, even on the spot. 10-15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

Stretch before you start

Do each of these stretches for your upper and lower body 5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

UPPER BODY STRETCHES

1. For Your Sides

• Extend your right arm over your head.

• Bend to the left from the waist.

• Hold for 15 seconds and repeat on the other side.

2. For Your Arms and Shoulders

• Hug yourself snugly.

• Slowly rotate at the waist as far as is comfortable to the left, then to the right.

3. For Your Back

• In a seated position, bend forward from the hips, keeping your head down.

• Reach for the ground.

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LOWER BODY STRETCHES

4. For Your Thighs

• Face a wall or tree and support yourself against it with one arm.

• Bend your right knee and grasp your ankle or pant leg with your left hand.

• Hold for 15 seconds and repeat on the other side.

5. For Your Hamstrings

• Stand.

• Reach your hands to the sky.

• Then bend at the waist and reach toward your toes.

• Hold for 15 seconds.

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To tend your garden and protect yourself from injury:

• Kneel, don’t bend, to plant

• Change your body position often

• Take frequent breaks

• Alternate between light and heavy chores

• Drink lots of water

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If you suffer an injury, visit one of our chiropractors so you can get back to doing the things you love to do like gardening.

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