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What are the differences between real injuries versus aching feet and sore muscles? The answer is often resolved with two basic home remedies – Compression and Ice.
COMPRESSION
Research conducted by Connecticut University Professor of Kinesiology William Kraemer in 2011 shows that wearing a compression suit improved an athlete’s performance while they rest. It also helped boost performance under fatiguing conditions, improved stability and helped reduce injuries caused by tired muscles.
“Our research in the area of compression and soft tissue damage helped us develop this idea of using compression for recovery purposes after typical hard workouts or competition,” said Professor Kraemer.
Compression increases blood flow and can help muscles recover more quickly.
You can read more about this amazing research HERE.
Here’s another remedy that works too.
TAKE THE PLUNGE!
As a dancer, you’ve probably experienced sharp pain, burning sensation or discomfort in the balls of your feet, general foot tiredness after hours of classes and rehearsals or maybe your knees hurt and swell from jumping and impact? Well, whatever part of your body is feeling it, your body will always remind you of the tremendous workout it goes through as a dancer.
The Mayo Clinic suggests the best way to treat these symptoms is ice.
You can use ice packs (apply to the affected area for 20 minutes several times a day) and remember to wrap the ice packs with a thin cloth or towel to protect your skin. Make sure you do it after a workout. Cold after the workout! (And remember to be fully warmed up before a workout!)
Some dancers truly take the plunge by filling up a bucket with ice and sticking both feet in for 10 minutes or however long they can stand it to reduce swelling and inflammation. It works.
Some professional ballet companies have whole ice bathtubs. The Birmingham Royal Ballet for example, has a bathtub dedicated to whole body ice baths as well as a huge ice machine to fill the bathtub with buckets of ice. At the end of each working day, you will see dancers with their entire body in the “ice tub” with only their head sticking out. Most dancers that start doing it stick with this treatment as a frequent recovery routine. When touring, after a long flight, many professionals use cold water and ice from the hotel’s ice-machine to fill up the tub in their room and ice down to fight swelling.
Ice is easy to get. And so is a pair of our tights designed with compression technology to get you through your dance day. You will feel and see the difference. And your legs and feet will thank you.
Remember...if you have any pain that continues for more than 3 days, please seek medical attention from your doctor or a physician that specializes in sports medicine for treatment.
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