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Hello Everyone!
Welcome to September, month full of excitement and some very serious ballet talk! This month we'll be guiding you through some of the most common ballet injuries and how you can identify and prevent them.
Like any other form of physical activity, injuries are really common in ballet, especially if dancers aren't careful enough when dancing and practicing. These injuries can range from minor, insignificant ones to major, career-breaking ones and that is why it's important that we all know why they happen and how we can identify them before they become worse.
This week, we'll be learning about an especially important ballet injury called Achilles Tendinitis.
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Tendinitis is essentially the inflammation of the Achilles tendon due to its overuse. Inflammation is the body's immune system's response to recognizing and removing harmful stimuli such as bacteria or injuries. Fever during a cold or infection is one example, it occurs when the immune system is fighting the virus or bacteria that has infected you by trapping them and heating the body to kill the pathogens.
There are 2 types of inflammation, acute and chronic:
Chronic inflammation occurs when the immune system keeps a part of the body inflamed for very long periods of time even when it is healthy. This can cause damaged joints and other inflammatory diseases.
Acute inflammation occurs when there is a sudden injury or illness. It usually lasts for only a short span of time. This is the type that happens during Achilles Tendinitis.
Achilles Tendinitis isn't just inflammation however, it also involves a number of other symptoms that are much worse. These symptoms depend on the type of tendinitis:
Insertional Tendinitis: Insertional tendinitis occurs where the Achilles tendon attaches or inserts to the heel bone (calcaneus). It is very common in runners although it can occur at any age and at any level of activity. It is commonly caused by tight calf muscles which stress the tendon at its insertion, causing it to inflame.
Noninsertional Tendinitis: Noninsertional tendinitis occurs somewhere in the middle portion of the Achilles tendon, rather than where it inserts into the heel. This type of tendinitis typically affects younger, more active people, especially dancers and athletes who put significant strain on the tendon during activities like jumping, sprinting, and quick directional changes. Micro-tears form within the fibers of the tendon, leading to thickening, swelling, and pain.
Recognizing Achilles tendinitis early is crucial to prevent it from worsening. Here are some of the most common symptoms to watch out for:
- Pain and stiffness along the tendon, especially in the morning.
- Swelling around the tendon.
- Thickening of the tendon.
- Limited ankle movement.
- Sharp pain after dancing.
- Difficulty standing on your toes.
- Warm up: Always warm up before dancing.
- Stretch: Regular calf and tendon stretches.
- Strengthen: Do calf raises and ankle exercises.
- Rest: Take breaks to avoid overuse.
- Proper footwear: Wear supportive shoes outside of dance class.
Achilles tendinitis is a common yet preventable ballet injury. With proper care, strengthening, and awareness, you can reduce your risk of developing this painful condition. If you suspect you have Achilles tendinitis, make sure to rest, ice the area, and consult a medical professional for further advice.
As always, it’s important to listen to your body and take preventive measures to keep yourself dancing at your best. Let's prioritize our health, so we can continue to enjoy ballet safely and without unnecessary setbacks.
Feel free to share your thoughts or experiences with Achilles tendinitis in the comments below—your insights could help fellow dancers stay injury-free!
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