In the dance world , we are trained to push through pain, fatigue, and exhaustion all to create the perfect performance. This mindset sometimes makes it difficult to for dancers to take the time to rest and repair their bodies. However, it’s so important not to forget to take this extra time for yourself ! Even the trainer of American Ballet Theatre says that going all seven days of the week without a break is UNHEALTHY! So I want to share some of my best tips for recovery so you can make the most out of your rest days. Plus I’ll share things that you can even do on a daily basis after rehearsals to set yourself up for success the rest of week.
Vitamins & Supplements
First, in order to look and feel good on the outside, you have to take care of the inside! A must-have of mine is my Turmeric Curcumin Supplement . When I trained at UNCSA, one of my teachers recommended turmeric to aid in soreness. It did the trick! I started taking this daily supplement and I kid you not, if I forgot to take it one day, I definitely noticed! No matter which brand of turmeric pill you take, make sure that the pill contains black pepper. This aids in muscle absorption. Another big tip I have is to take Multi-Collagen Peptide Capsules. This is key in preventing bone loss and relieving joint pain. Lastly, a great way to relieve specific places of pain, like your ankle, knee, or Achilles try Tiger Balm. It provides a cooling sensation that you can apply exactly where you need to relieve the pain.
Rollers & Equipment
Make sure to roll out your muscles, all of them! For larger muscles groups, like glutes and hamstrings, I use a LuxFit Foam Roller. For medium sized muscles like calves, I like using a lacrosse or tennis ball (unless my dog steals them from my bag!). Lastly, for your tiny feet muscles, use a golf ball or my favorite: Due North Industrial Foot Rubz Foot, Hand ,& Back Massage Ball. Also , remember to roll out properly. Roll slowly and once you find a particularly tight spot, hold it there for 3-5 seconds and try your best to relax!
Soak those Feet!
If you have the time, you need to ice & soak your feet. It is such a critical step in preventing injuries! Personally, everyday after I’m finished with rehearsals I’ll come home and pull out my Inomata Foot Detox Massage Bucket and fill it with Epsoak Espom Salt for Athletes and ice. I ice my feet for 10-20 minutes. Then after I’m done with that, I’ll empty and refill the bucket with hot water and more espom salt. Let those feet soak for another ten to twenty minutes. Trust me, this has helped my feet and ankles so much, especially during intense rehearsal weeks. You will not regret taking this time to help your body and don’t worry, you will get used to the freezing ice!.
Compression Sleeves & Socks
Compression helps get rid of any extra inflammation or swelling, thus it’s reduces the risk of injury. That’s why I wear my Copper Infused Grip Socks Non Slip Socks whenever I can at home! Another great option is getting these: Copper Compression Recovery Foot Sleeves. These are great for wearing all the time, even under your tights if you ankles are really bothering you.
Now Relax, Refresh, & Release!
I hope that you treat yourself (and your body) and invest in some of these amazing recovery products for repairing, replenishing, and rejuvenating your body after long, hard dance days. Links to everything can be found in the pictures and italics. Let me know what tips you are most excited to try. Plus, I’d love to hear about your favorite ways to enjoy a great rest, recovery day!
Every Ballerina Needs to Take a Bow