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Injury Prevention for Dancers

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Injuries are common in dancers and physiotherapists and dance specialists are trying to minimize this. The principal physiotherapist of the Australian Ballet, Sue Mayes, has established 6 injury prevention rules for dancers.

  1. Calf endurance
    Ankle impingement issues and calf tears seemed to be somewhat common among the dancers of the Australian Ballet. Mayes assessed the dancers to get a better picture of their strength and it seemed calf endurance was the only thing that had a relationship to these injuries. Mayes recommended the dancers do 24 slow calf rises on each side during class and saw a significant reduction in the amount of ankle impingement and calf tears in the company as well as 0 surgical interventions for ankle impingements.
  2. Limit stretching and foam rolling
    Mayes said “Your body should be a spring, not a piece of floppy gum. If you spend the day rolling out every part of your body, you’re depleting that spring.” So whilst stretching and foam rolling might feel good, it may not be doing any good in the long run. When introducing the daily calf rises, Mayes also recommended taking out the stretching afterwards, which increases the risk of calf tear if done before jumping. Taking out stretching did not change the range of motion of the ankle and can in fact, restore power in the lower limb.
  3. Don’t ignore cramping!
    Research at the Australian Ballet found among the dancers, foot cramping was common in a dancers lead up to a stress fracture in the foot. Additionally, overly tight pointe shoes can also lead to the problem!
    Mayes educated the dancers that it is important not to ignore it as it could be the muscles cry for help that they are not strong enough. It is recommended to get your feet assessed so a modified workload can be established temporarily so the muscles have time to strengthen and avoid injury.
  4. Be careful during Barre recovery
    Mayes found that labral tears of the hip are very common and can occur with and without pain. It is assumed that people that have a labral tear will have pain, but this wasn’t the case. According to Mayes, barre work can aggravate hip injuries if the dancers grip their turnout muscles too much and believes the key to minimizing hip pain is to keep flow and freedom of movement in the hip when warming up. Mayes has created her own free flow hip program for dancers with hip pathologies to do as a warm-up instead of barre, before joining the class for centre work.
  5. Strengthen the smallest feet muscles
    Having strong small feet muscles is important for the body to absorb impact and to give you the spring you need to jump! There is a simple exercise you can do for this:
    • Sit on a chair with your feet flat on the floor
    • Wrap a resistance band around your big toe and pull it up whilst keeping your other
      toes on the ground
    • Pull the toe straight down against resistance and hold for 1-2 seconds and slowly
      release
    • Repeat this 10 times
    • Once this is easy, try it on your little toe, then the second, third and fourth!
  6. Keep learning!
    It is important for dancers to read all the best up to date research for injury prevention and correct technique for movements. Having a deeper understanding of anatomy and injury prevention helps the dancer understand why they are doing these exercises and how they can better their technique.

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rupsikha baruah
rupsikha baruah
11:26 25 Feb 20
Friendly staff. Lvl 8 in Rhodes Shopping Centre..accessible via lift. You have to pay..check for discounts.
Fahad Alotaibi
Fahad Alotaibi
00:10 28 Nov 19
Excellent service with dr Louis. Have really back pain due to having a bad massage previously. So he really... helped.Thanksread more
Mellissa Admin
Mellissa Admin
01:01 11 Sep 19
I work in the local area and have found Bodyfocus to be amazing and would highly recommend. I had the pleasure of... having Sarah as my physio and she was friendly, knowledgeable and professional. She explained my injuries to me in easy to understand language and was able to get me back on my feet quickly. Every interaction with staff at Bodyfocus has been extremely positive and helpful. Would not go anywhere else now for physio.read more
Vanessa reinmuth
Vanessa reinmuth
06:48 07 Sep 19
Would recommend this place in a heartbeat! The service and care provided is second to none. In particular, I'd like to... call out Lauren who has been nothing but amazing, supportive and genuinely interested in how I'm progressing. I injured my hip and initially went to a physiotherapist closer to where I live, but my condition didn't get any better, so I decided to come over to Rhodes and give Bodyfocus a try - right after the first session I felt an instant relief. That was a few weeks ago and my mobility has been steadily increasing, while the pain has become so much better. Lauren also motivated me to exercise and I actually enjoy it. Overall, it's just been a fantastic experience.read more
Yuyan Cai
Yuyan Cai
00:43 04 Sep 19
Highly recommend Sarah. Her attitude and knowledge has made my recovery a quick and easy process. She has a great... understanding of how the body works and teaches you the process to live life to the fullest.Do not hesitate to reach out and connect with this amazing physio!read more
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Lucy-May Pitt
Physiotherapist

Bachelor of Physiotherapy (Charles Sturt University)

Lucy is a passionate physiotherapist who graduated from Charles Sturt University Albury-Wodonga. Lucy studied ballet from age 11 and has danced both in Australia and in the UK. Lucy has enjoyed a variety of clinical settings, both public and private, encompassing cardiorespiratory, orthopaedics, vestibular/neurological physiotherapy, general musculoskeletal injuries and women’s health, where she found a keen interest in furthering her clinical skills.

With a 10 year background of full time ballet training, Lucy has gained an in-depth understanding of the demands sport puts on the body and what it takes to become a successful dancer and athlete. Lucy also has a strong interest in sporting injuries and worked as the Head Sports Trainer with an O&M league AFL team in Albury for 2 seasons. Lucy believes that the key to effective rehabilitation and future injury prevention is to empower patients to take control of their own health. 

Having recently moved to Sydney, Lucy is on the hunt for the best hiking locations! In her spare time, you can find her at the gym, exploring Sydney with friends or  getting stuck in a good book.

Sabina Bireroglu

BHlthSc/ MPodMed Podiatrist

Sabina has completed a Bachelor of Health Science/Mastering in Podiatric Medicine at University of Western Sydney. She has experienced working in different treatment settings including private practice, hospitals and mobile care. One experience in which takes forefront in her experiences is working in Ireland at Merlin Park Hospital.

She incorporates evidence based treatment plans in all scopes of podiatry including the general and chronic foot, injuries and pain, nail surgery, biomechanics and paediatrics. Outside of the clinic environment Sabina enjoys running, playing netball and playing the violin.

Dr Louis Darmizin

Chiropractor

From early childhood, Louis was exposed to Chiropractic due to his scoliosis and constant back pain. Being only 10 years of age, he was unable to participate in social and sports activities in fear of being in pain. Upon seeing the benefits of Chiropractic for his back, Louis focused his life on helping others achieving a pain free and healthy lifestyle.

Louis graduated with a Bachelor and Masters of Chiropractic Science from Macquarie University. After practicing in the best clinics in Sydney, he is now the founder of Dynamic Spine Clinic. He is a very passionate and motivated practitioner that makes your problems his own.

Louis has a extensive knowledge in posture and back related injuries. He combines his treatment with soft tissue therapy, acupuncture, rehabilitation and lifestyle advice. His treatments are individualized to suit each patient in order to achieve the best outcome possible.

Louis has a passion for soccer, tennis and rugby. He also earned local, regional and state level competition titles as a squad swimmer.

His goal is to inspire, educate and encourage his patients to reach a happy and enjoyable lifestyle. He believes that Chiropractic care is an essential tool to maintain wellness, improve posture, eliminate pain and stress.

Sarah D’arcy

Physiotherapist - General & Women's Health Physiotherapy

Sarah is a passionate physiotherapist who graduated with distinction from Charles Sturt University, Orange, NSW. Sarah has worked within the public health system and has experience in orthopaedic, fracture clinic, medical, respiratory, musculoskeletal, rehabilitation, hydrotherapy, emergency department, intensive care and women’s health physiotherapy.

Sarah has an interest in all areas of musculoskeletal physiotherapy and is always looking for opportunities to expand her knowledge to grow as a clinician. Sarah is highly ambitious and applies herself in all areas of work and life. She is driven by her desire to become a go-to physiotherapist by providing the best evidenced-based care to all of her clients to achieve positive outcomes. Sarah enjoys staying active, being outdoors, and socialising. Sarah enjoys new experiences and is always willing to try new things. Sarah believes you can achieve anything if you put your mind to it and are willing to put in the effort.

Sarah has completed training in comprehensive assessment and treatment of the pelvic floor. This includes complete subjective and objective (including internal examinations) of pelvic floor problems, such as:

  • Bladder and bowel issues
  • Antenatal and postnatal pelvic floor
  • Pregnancy related back pain
  • Pre and postnatal exercise
  • ProlapseTears during child birth

Sarah consults from our Rhodes clinic.

WILSON HUI

APA TITLED MUSCULOSKELETAL PHYSIOTHERAPIST

Wilson graduated from University of Sydney as a physiotherapist and he has always been keen on learning new things so that he can do what is best for patients. On top of ongoing professional development, he completed a Master in Musculoskeletal Physiotherapy from University of Melbourne to gain further knowledge.

Wilson has worked in various private practices in the past and managed a variety of clienteles, from acute musculoskeletal and sports injuries to pre/post-op rehabilitation, and from injury prevention to performance enhancement. He has also done a range of sports coverage as a physiotherapist, such as City2Surf and Sydney Half Marathon etc.

Wilson has done extensive training and obtained certifications in multiple techniques and areas, below are some examples but not limited to:

  • Dry Needling
  • Mulligan’s Concepts
  • McKenzie Method of Mechanical Diagnosis and Therapy
  • Kinesio Taping
  • Sports Level 1 and 2

When Wilson is not working and not injured (if injured, rest and doing own rehab), he plays competitive table tennis. He is also a recreational road and trail runner.

Wilson can speak Cantonese and Mandarin.

Jay Kasthuriarachchi Senior Physiotherapist

Grad. Cert. of Sports Physiotherapy (La Trobe University)

Jay is a relaxed yet attentive and thorough physiotherapist whose passion lies in sports and musculoskeletal physiotherapy. He has worked in private practices in North Sydney and Richmond, as well as doing sports coverage work over a variety of sports including Gridiron, Football (Soccer), Rugby Union, Rugby League, AFL and is currently the lead physiotherapist of the West Tigers SG Ball (Under 18) and Harold Matthews Squads (Under 15). He was recently part of the medical team working at the Goldcoast Commonwealth Games in April 2018.

Jay is currently completing postgraduate qualifications in Sports Physiotherapy at La Trobe University as well as attending regular professional development courses. As a result, Jay is extremely knowledgeable and skilful with the ability to lead you to excellent results. He will find out why you cannot perform at your peak and develop a treatment plan that addresses your goals.

Jay also has had experience playing cricket, having played 1st grade cricket for the North-West Sydney Hurricanes in the Sydney Shires Competition and understands the frustration that “weekend warrior” athletes have with missing out on playing sports due to an injury.

He has completed advanced training in:

  • Trigger Point Dry Needling Level 1
  • Sports Level 2 (APA)
  • Rocktape Level 1
  • Strength and Conditioning Coach Level 1