Knee injuries are very common for young dancers and athletes either through growth, overuse or because of accidents not generally linked to dancing or a sport. The most important advice and help that I can give to my students is to show them how to keep the muscles that surround and stabilize the knee healthy.
The main muscle groups that control the stability of the knee are the quadriceps and hamstrings. The quadriceps, which as the name suggests consists of a four part muscle, runs along the front of the thigh and attaches itself in the front of the leg on the shinbone right below the knee. It is an extremely powerful muscle and needs a lot of strengthening and stretching. It controls the movement of the knee cap and also the extension of the leg. The hamstrings are the muscles that run up the back of the thigh and they attach to the shinbone in the back of the leg just below the knee. The hamstrings are mainly used to bend the knee and are very important in the use of the 'push off' action so often used in dance. The calf muscles and hip abductors on both the outer and inner thighs contribute in a lesser degree to help stabilize the knee.
Including some basic strengthening exercises into your classes will not only help rehabilitate an injured dancer but it will proactively help reduce the possibility of injury.
Stretches can be done on a much more regular basis; strengthening exercises can safely be done 3 times a week if a dancer is taking classes regularly. All stretches should be executed without a bouncing action and should be held for at least 30 seconds. Encouraging your dancers to take slow deep breaths in through the nose and out through the mouth will assist any stretch. Always stretch after the body is warm and the heart rate is slightly elevated. Stretching the muscles that support the knee is important in preventing injury. Flexible muscles do not injure as easily as tight muscles and if the muscles connected to the knee are tight they can pull the knee out of alignment.
CALF MUSCLE STRETCH
Stand facing the barre. Hold with both hands. Keep both feet parallel. Slowly slide one foot back on the ball of the foot and bend the front knee. Lower the heel to the floor and hold the stretch. Bend the back knee and straighten the front leg. Lift the front toe and hold the stretch. Repeat on the other side. Make sure that the weight stays in the center of the supporting foot and that the knees are over the toes.
QUAD MUSCLE STRETCH
Stand facing the barre. Hold with both hands. Both feet parallel, lift one foot off the floor backwards and bend the knee. Hold the ankle with one hand and slowly and gently pull the leg backwards until you feel the stretch in the quadriceps. Hold for 5-10 counts making sure that the foot stays in line with the knee and then lower the foot to a standing position. Repeat 3-5 times and then repeat on the other side.
HAMSTRING STRETCH
Stand facing the barre. Hold with both hands. Both feet parallel, lift one foot off the floor, bend the knee and place the foot on either the lower or high barre depending on the dancer’s flexibility. Slowly straighten the leg with a straight back and hold for 5 counts. Relax back to the bent knee position. Repeat 4 times making sure that the supporting leg remains parallel. Repeat on the other leg.
Lie flat. Bend the left knee at a 90% angle with the foot flat on the floor. Keep the right leg straight and slowly lift the right foot until it is in line with the left knee. Hold for 3 counts. Repeat 10 times. Repeat on the other side.
HAMSTRING STRENGTHENING EXERCISE
Lie on stomach with both legs straight. Put the left foot on top of the right heel. Slowly pull the right heel towards the buttocks, using the left leg for resistance. Hold for 10 and keep pressing the foot and heel together. Relax for 3 counts. Do 10 repetitions and then repeat on the other side.
Bicycling on a stationary bike is also a good suggestion to give your students if they have access to a gym.
