Expert: Dianne M. Buxton - 12/30/2007

Question
Hi,

I just started ballet a few months ago and I'm working on my flexibility.  When I do stretches like a middle split or a quad stretch, it feels like something in my knees is stretching and its uncomfortable.  I know that I have weak legs and I'm trying to strengthen them, but I recently read that sometimes you need to stretch the ligaments around your knee.  Do you know if this is true or is it more likely that my legs are just weak?

Answer
Hi Sam. You do not need to stretch the ligaments around your knees. However, if you are working hard at ballet, you do need to relax and stretch your hip, quads, hamstrings and tibial muscles. Your whole leg and hip area, basically.

A rubber ball, smaller than a soft ball but larger than a golf ball, can be used to work tension out of the muscles. You can sit and put it under the edges of your butt/hip area, and roll  over it. You'll feel some extremely tender spots which will gradually work out. Work it under the thigh, and over the thighs, rolling it with your hands. Along the side of the thigh down to the knee, and also across the top of the thigh to the inner muscles above the knee are araes which can hold a lot of tension.

Use the ball under the calves, and also, kneeling down and sitting on your feet, work the ball down the tibia or shin muscles, all the way to your ankles. I learned this from reading Deborah Vogel's articles at thebodyseries.com. I sure wish I had known such a simple thing when I was training!

Knee discomfort can be from the ankle area or the quad and hip area.

Proper relaxation and stretching adds to gaining strength. Stretch only when you are extremely warm after class is best. But try using the ball and relaxing first.

I always recommend that dance students see a chiropractor. You will get all joints checked for alignment, and some physio therapy if needed, on your muscles.

Ice is wonderful for sore areas. Try this Sam, I think it will help. Also, there are lots of technical articles and blog entries at http://www.theballetstore.com They are about technique and stretching, as well as more advanced technical tips.

All the best with this, Dianne.

A brief follow up - I've recommended to almost everyone to read my articles and blog entries at http://www.theballetstore.com You have to create a user name to log in to see all the blog entries - your privacy is safe! I really apologize that I didn't tell you this - I'm not a technical person!