Expert: Dianne M. Buxton - 12/3/2007

Question
Hi Dianne!

This is the first time I'm asking a question, so I'm sorry if this question is poorly asked. I actually have two questions...

(1) Well, I am 13 years old and i dance 5 days a week in a pre- professional division at our school. We also have a small, but good ballet company that is hosted at our dance school. Well, i was really interested i auditioning, but i don't think i am good enough. Do you have any advice on things I could do to help me improve my strength, flexibility, etc.??

(2) I've been on pointe for a couple months over a year. My feet are not very flexible OR strong, so pointe work is VERY difficult for me. My left arch ALWAYS hurts, and i was wondering if you had a reason for that and maybe also some advice. (P.S. our teachers get bugged if we complain to them about minor injuries, so I would rather not ask them)

Sorry if this is too much, but i would really appreciate a reply!!! thank you SOOOO much!!! :)  :)   :)  :)

Answer
Hi Vina. Good for you! 5 days a week at ballet is great.

My best advice to you has to do with both your questions. I could answer them, but someone else has written an incredible book that goes through not only basic ballet technical points, but has a self-assessment chart and exercises and progress charts for a dance student to work on strengthening exercises at home. I have to applaud her  - it is a manual for dance technique unlike any other. I bought it myself to read all the great detail she put in.

She asks US  $47.77 for her manual. I can honestly tell you that I would have loved to have had this information when I was asking the very questions you are now.

Specifically, as to your left arch hurting, it could be from bones in your foot needing a chiropractic adjustment. Sometimes the heel bone needs an adjustment and then it pulls on the muscles that run under the foot/arch, and you get pain. It may be this, or just extra strain in the muscles.
See a chiropractor if you can, and ice it after class, at home. Icing reduces inflammation in the soft tissues, and the pain will reduce.

The book  I mentioned earlier discusses strengthening of the foot muscles, reducing cramps and pain. It also gives stretching and care of the feet. I believe you would love it. You can get it from this link:
http://www.linkbrander.com/go/54727 The author is a dance medicine specialist. She has truly contributed a wonderful collection of info, with photos, anatomical education and more. I hope you don't mind me mentioning something that costs money, but you will get mileage out of it for years.

I also have written many dance articles at http://www.theballetstore.com They cover stretching,and  exercises for strengthening and preparing for pointe work. While I think my articles are correct technically, and very helpful, I have to admit that I do not have the anatomical training that Lisa, the book's author, has. Thus I recommend it. I hope you enjoy my articles too, anyway.

All the best, 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!