Expert: Dianne M. Buxton - 2/26/2008

Question
QUESTION: Dear Dianne,

Thanks for taking the time to help me out. I decided to start ballet class and had my first class yesterday evening. I felt like I did well for never taking ANY dance at all. I am 24 and although I don't have any professional goals, I want to be as good as can be reasonably expected. I have a sequence of questions. First, I'm training for my first marathon and want to make sure I don't overdo it with all my exercising and training. I know my body, and I can honestly say after one hour of ballet I could feel my shin splints acting up. I stayed after class and talked to my instructor about exercises I can do to strengthen my shins. What is your advice? Do you feel it is unwise to engage in running, ballet, along with my other sport boxing? I also do yoga weekly, which I feel will be helpful since I've never been flexible. What are your thoughts on all these sports combined with ballet? I only box and do ballet once per week right now. I run six days per week and do yoga once as well. I really enjoyed last nights class and would actually like to do it (ballet) more like twice a week!

My other question is regarding my “ballet timeline.” I would like to have an idea of how many years and how many hours per week I should be dedicating to ballet if I’d like to go on point someday. I’ve read about guidelines and requirements online, but not many of them relate to me since I’m older, not looking to pursue a career, and have no experience at all... except for last night :) So, what can I expect? I realize it would help you to see my feet and body structure, so here’s an idea to go from: I’m 5'2, 120 pounds, I’m in good physical shape and focus on a healthy diet. My feet are size 6 ½ (US) and my arches are normal, not high or low. I don’t pronate or ... the other one.. I’m sorry I can’t think of the word! As mentioned earlier, I’ve never been flexible. Yoga is helping and I have improved over the past couple of years. Attitude wise, I am a determined and ver dedicated person. Alright, that’s my novel of a question. Thank you so much for your help and expertise! I really am excited about this!

Truly,

Jennifer

ANSWER: Hi Jennifer. The following link is an article by a dance medicine specialist, Deborah Vogel, regarding shin splints. She has a newsletter series you will find interesting. Even though it's geared toward dance, she discusses many conditions relating to sports. http://www.thebodyseries.com/newsletters/2003/12/12_19_2003.html

Yoga will definitely help with flexibility. So will using a 'pinkie ball' (mine is blue) which Deborah talks about, because you can use it to work out the tension in any muscle. Relaxing muscles enhances their tone.

You are certainly at some risk for over training. I'm not saying you are, but you must certainly learn the best of body care if you are going to add ballet. And foot care especially, if you aspire to eventually do pointe work. If you can get onto pointe, with knees straight, that's the first issue. And also if your demi pointe shows that your ankle is flexible enough - does it arch out at all? If so, if there is some curve, then you would likely be able to get onto pointe.

I couldn't predict right now whether or not you'll do pointe work. You could get a manual on pre-pointe and pointe work, that has self-assessment charts and routines for strengthening towards pointe - you wouldn't need it yet, though it's great reading, with photos, anatomy info and much more.

At http://www.theballetstore.com, there are many articles on ballet technique, the basics, in very nit-picky detail that might be good reading for you. There is a glossary as well. Most of the articles are in the blog section.

You will also see a link to the pointe book on theballetstore site.

You seem to have a realistic attitude and your running has probably built up good stamina for you. Just take of your muscles, ice when they are sore, stretch gently a lot, and stay healthy! If any serious concerns come up, see a chiropractor who is used to treating athletes.

I hope this helps! Please feel free to get back to me if you have more questions or if I missed something. All the best, Dianne

---------- FOLLOW-UP ----------

QUESTION: Dear Dianne,

Great advice! I've ordered a pinkey ball and have my second class tomorrow. I have been reading more about doing both ballet and heavy running. I have come up with another question. I've noticed (and please correct me if I'm wrong) ballet books seem to suggest a very high protein diet also stressing fresh (and often organic) fruits and vegetables, along with faty acids and fish oils. My question is with regards to keeping a good diet for both. I’m a healthy eater, but for running the experts mostly suggest adding an abundance of healthy carbs, like whole wheat and high in natural grains. What would you suggest for a diet which would give be the nutrients and energy I need for both?

Thanks again!

Sincerely,

Jennifer

Answer
Hi Jennifer! Good to hear from you.

The best bread product I've found to date is a brand called Ezekial - and there may be similar brands too, not in my area. What is unique about this bread is that it is multi-grain - up to 12 in their selection - and also it is sprouted, flourless bread. Richer in nutrients and no irritation from flour in the intestines.

Another healthy grain mix is 5 grains, you cook it like rice in a rice cooker - and this mix makes a whole protein. It is: whole rye, whole red wheat berries, whole oats, millet, and whole short grain brown rice. I used to buy them in 2 lb. bags, and mix 4 together, keeping the rye separate. It is a harder grain and I would (I use a Rival rice streamer) steam it for 20 minutes before adding the other 4, which I mixed altogether. Just add to  a meal like you would with rice.

You can also grind about 4 oz of the 5 grains in a coffee grinder, for hot cereal. You boil 8 oz of water, and then turn it off. Add the grains (they're a little chunky) with 1/2 tsp of sea salt. The salt draws out the trace minerals which remove heavy metals from your body. A nice side effect, especially for runners out there in the smog...you let it soak, covered for 5 minutes and you have a whole protein breakfast, with the good carbs, and you can add a little maple syrup or a pat of butter to taste.

Carrots are very high in carbs too - a good carb snack.And keep up all the other good stuff! All the best, Dianne