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Below is a MRR and PLR article in category Health Fitness -> subcategory Other.
Understanding Achilles Tendon Issues in Dancers
Summary:
Achilles tendon problems are prevalent among dancers and often misunderstood. This article by Lisa Howell outlines key steps for a successful rehabilitation program, emphasizing eccentric loading principles. It also highlights factors that predispose individuals to Achilles tendinopathy and provides guidance for returning to dance. Please remember that this information is general and should not replace professional medical advice.
Key Points for Rehabilitation:
1. Early Diagnosis and Initial Treatment:
Promptly diagnosing and using RICE (Rest, Ice, Compression, Elevation) can prevent further damage. Consulting a sports doctor or physiotherapist is crucial to rule out other potential issues like an 'os Trigonum' or 'Posterior Impingement.'
2. Eccentric Strengthening Program:
Eccentric exercises are crucial for recovery. These involve the muscle contracting while lengthening, which can initially cause discomfort. Begin with a warm-up, proceed cautiously, and only progress based on professional advice. Always ice the area post-exercise.
3. Addressing Predisposing Factors:
Correct any muscle tightness, weaknesses, or abnormal movement patterns. A core strengthening program can also aid in recovery.
4. Functional Progression:
Gradually progress to sport-specific rehabilitation activities. Returning to dance should be gradual, with the use of a small heel raise in shoes to reduce tendon load.
Rehabilitation Exercises:
- Bilateral Heel Drop:
Stand with your feet on the edge of a step, using a barre for support. Lower your heels below the step, keeping your feet and arches stable. Perform three sets of 15 reps, twice daily. Alternate between straight and bent knees to target different calf muscles.
- Single-Leg Heel Drop:
Rise onto demi-pointe with both feet, then shift weight to one foot and lower the heel below the step. Gradually add weights and ice the area after each session.
Additional Rehabilitation Tips:
- Ensure you have a full range of motion in your ankle and mid-foot joints.
- Focus on arch and small toe muscle control.
- Maintain pelvic stability and abdominal control.
- Consider 'Floor Barre' exercises and Pilates to maintain strength and mobility without overloading the tendons.
Returning to Dance:
Only resume dancing when tenderness subsides. Use 'Floor Barre' to avoid excessive loading and gradually incorporate dancing styles. Supplement with Pilates to rebuild strength and prevent weakness.
Conclusion:
Achilles tendon issues require careful management and a structured rehabilitation approach. With the right techniques and professional guidance, dancers can effectively recover and return to their passion.
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