How to avoid sprain before your next ballet competition

Ballet is an incredibly demanding physical artform which rival any kind of Olympic sports. A ballet dancer is an athlete and the demand of rigour training for extreme strength, control and flexibility is required to perform at high level.

The risk of injury is always present in any sports and for any high performing athletes, it is imperative for them to understand risk awareness, injury prevention and how to mitigate risk when dancer sustain injury and implement practices of habit in recovery process.

Among the risks of injury posed to dancer, one of the significant emphasis is placed on ankles and foot. Dancers are required to demonstrate explosive leg power and flexibility in jumps. Taking off and landing especially involving movement turns of body in the air can be risky for distribution of force injuries. A dancer's landing technique will expose weakness in their external rotators and ankle stability and therefore conditioning training to these areas can help to prevent injury.

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From clinical perspective derived from many studies eg, Journal of Athletic training, balance training is an effective intervention to improve static postural sway and dynamic balance in both athletes and non-athletes. Balance training also affects in improving outcomes jumping performance and agility. The use of balance exercises can be coupled with strength training for postural and neuromuscular control improvements. Given that these are desirable adaptations after injury or disease to prevent long-term functional restrictions, balance training can be useful both in rehabilitation and for preventive purposes.

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In MetaBalance training solution (including phone app) offers varying level of conditioning training program. Balance training is incorporated with strength training and tracks data of progress.