Being out of Shape

[MissBaltimore]

I've been off for about 6 months now with only a couple of Ballet classes a week. I had a strenuous rehearsal schedule from January till June for a show dancing about 6 days a week 4 to 5 hrs and then extra for rehearsal on Thursdays and Saturdays. I ended up with severe shin splints from dancing on a stage made of concrete with marley just tapped over.(fun stuff) I took the summer off and want to return to dancing. Besides time and taking classes again and doing releves and theraband exercises to work through my ankles and metatarsals im not really sure how to recover from an injury. If anyone's ever experienced trying to get back into dancing shape can you please elaborate on some of your experiences. And how long it could take to get all of your endurance and strength back?

[Victoria Leigh]

Welcome to the Young Dancers forum on Ballet Talk for Dancers, Katie.

 

I think all dancers have to deal with injury at some point in time, and it's never easy to be off or to get back to full strength. You need to get back into regular classes, but moderate what you do in the center until you are sure the legs are healed. Add the jumps and relevés gradually, to be sure that you do not cause the shin splints to return. Be sure that your teacher watches you carefully for any rolling on your pliés and all landings.

 

There is no way to know how long it will take to get back your strength and endurance because everyone is different. The degree of injury and the length of time out of classes also makes a big difference. The longer you are out, the longer it takes to get back. But, you can't force it. If your doctor has cleared you to dance, that is great, but be sure you know how much to do and what the limitations are.

[MissBaltimore]

Thanks for the advice I'm one of those "impatient" students that over does it trying to get back to class. I definitely don't want to re-injure myself in any way. I've noticed the flexibility diminishing as well, i started with gentle stretching in pilates and yoga before class. But i would like to get the flexibility in my hips and hamstrings back. (I used to use two yoga blocks under each foot in my splits but that flew out the window).

[Victoria Leigh]

It will come back, but you have to be aware that it takes time. It will probably take at least equal to the time you were off. Be sure you are very warmed up when you stretch for flexibility, and forget the blocks because over-splits are totally not necessary.