Take A Walk (Without The Weather)

Cold, dark, slippery...

Even though I LOVE a nice walk outside,

The current weather has got me kinda... NOPE.

Fortunately, with just a little bit of space...

And the magic of 3D movement...

I can still enjoy the benefits of a walk, without having to endure any brutal weather.

Join me and try it out for yourself!

Walk... without the weather. All you need is yourself and a little bit of space!

Warm wishes to you,

Melissa

P.S. If aches, pains, or old injuries are keeping you down, make sure to book a call with me at kinesipt.com/talk so we can help you get back to your normal, vibrant self!

BASEBALL SEASON

I had a great session with a young baseball player earlier this week.

He saw me briefly 2 years ago to address some pain he was having...

And is STILL doing the exercises I taught him regularly. 💪

He's so diligent with his exercises-

Partially to keep the pain away...

But also because he notices how much better he feels (and plays) when he does them.

And for an athlete dedicated to excelling in his sport...

That feeling is priceless.

Now we're getting to work on UPGRADING.

He's doing well, no injuries.

But some improvements in his lower body and torso movement...

(flexibility, strength, and coordination)

Will help him throw harder, faster, and more accurately.

Move better...

Feel better...

Perform better.

I love how all of these things fit together.

And how fun it is to help people do it.

Can't wait to see the smile on his face when throwing someone out at 2nd base becomes EASY. ⚾️

If pain is keeping you from playing at your best in your sport...

(Or if you're just feeling more stiff, weak, or slow than you'd like)...

You don't have to "just live with it."

Movement-based physical therapy is a great way get back to feeling strong, mobile, and pain-free again.

Plus, it's easy and fun to do.

To find out if movement-based physical therapy at Kinesi might help you, book a FREE Discovery Call at kinesipt.com/talk now.

We'll jump on the phone, and have a quick conversation about where you're at now... and what you'd like to improve in your movement.

If I can help you do it, I'll let you know. If something or someone else will serve you better- I'll point you in that direction.

Book your Free Discovery Call now: kinesipt.com/talk.

Talk soon!

Melissa

But can’t I just take a pill?

I mean, it would be so much easier, right?

Just take a pill.

Or just do an exercise or two…

And have all of your pain go away- along with the stiffness and immobility that’s been dragging you down for so long.

It would be nice, I suppose.

After all, we’ve been trying pills for a long time. All different kinds. Different shapes. Different formulations.

Sometimes with positive results. Most of the time with ugly side effects. Stomach problems. Liver problems. Heart problems. Addiction.

And perhaps worst of all, complete lack of efficacy in solving the REAL problem that’s causing the pain in the first place.

In fact, many of my clients come to me because they DON’T want to take pills. They don’t even want to go there. Or if they have in the past, they want to get rid of them.

Same thing with exercises, actually. So many have tried “exercises” just to find out that the very thing that’s supposed to be helping them is making them feel worse. Or because, despite doing them, they still don’t feel comfortable or confident when they move.

That’s because pills and exercises are band-aids. They don’t fix the problem. At best, they only lessen the symptom.

The fact of the matter is this:

You can’t bend if you can’t bend.

You can’t jump if you can’t jump.

You have a physical body that must be able to accomplish these tasks safely, efficiently, and repeatedly if you want to keep dancing, playing your sport, or working out for a long time to come.

No pill of any kind is going to make you be able to do those things WELL... or do them SAFELY.

…Depending on what the pill or exercise is, it MAY help with some small part of the healing process. And that’s fine.

But the ONLY thing that helps you really move well is... MOVING WELL.

For that result, you MUST work.

You must train. Y

ou must SOLVE the problems that keep you from moving well.

And you must consistently EXPOSE and PREPARE your body for the exact challenges you face in your active life.

There is no way around it. There’s no “magic” exercise. There’s no miracle cure.

But there IS tremendous potential inside of you to accomplish these things.

If you have neck pain, I want you to be able to do headstands.

If you can’t quite stand up straight, I want you to dunk a basketball again.

If you think your ankles are just too weak, I want you tripping over tennis balls and walking away like it was nothing.

I’ve seen ALL of these things happen.

Because your body is a million times more capable than any pill.

Yes… even if you’ve been injured or in pain for a long time.

If you’re sick of band-aids and are ready for real change, it’s time for us to talk.

If you love to move- dancing, playing sports, working out, or chasing your kids- don’t waste another minute doubting yourself.

Get started NOW on the transformation that will Change. Everything.

Book your call now: www.kinesipt.com/talk.

Talk soon,

Melissa

Photo by rawpixel on Unsplash

Putting Your Mind To It

Your thoughts create your reality.

I used to struggle with this idea.

Until I realized that this is exactly how I help my clients achieve things they never “thought” possible.

Because that’s exactly it. They never THOUGHT it was possible.

Probably because of experience. Probably because of what someone else told them.

And probably because imagining a new future for yourself is one of the hardest things for human beings to do.

But here’s the thing. Your better future is real... if you choose to claim it.

I know it is. Because I’ve seen it happen lots of times, for lots of people.

A current client is living the healthy, active lifestyle she’s wanted for a long time- exercising regularly, playing with her kids and enjoying life again, despite being restricted by severe pain and fatigue for 10 years.

Another client went on an African safari- riding over rough terrain in a Jeep for 3 days straight with no problems- despite years of suffering with severe neck pain that made her dread even a 10-minute cab ride.

They used to think that being pain free and active again would be impossible.

Because they hadn’t experienced it.

Because some expert said they shouldn’t hope for it.

And because their prior disappointment was bigger than any success they could imagine.

Maybe that’s where you are today.

Thinking that it’s impossible to get better…

Because that’s all you’ve experienced.

Because someone told you you just have to live with it.

Or because you can’t even imagine what your life could be like.

I understand.

But that’s also why I’m here. The people who were able to make these huge changes in their life didn’t do it alone.

They needed someone who had seen the results they wanted.

Someone who could FIRST give them an idea of whether those results were possible or not.

And someone who could help them achieve those results.

They needed someone experienced in the reality that they wanted to be living in. Not just another person telling them to live with the pain.

That’s also why I open up my schedule to take calls from people who are struggling, have questions, and are skeptical about whether it’s even possible to achieve the new reality they are dreaming of. You need support. You need perspective. And you need it before you can really make the change you want to make.

You can book your call now, just by going to kinesipt.com/talk. Pick a time that works for you and we’ll talk. We’ll uncover what you’re struggling with and find out whether getting past it is possible or realistic.

If it’s a good fit for us to work together, we’ll discuss it. If not, that’s totally cool. I’ll be happy to point you in the direction that best serves you. Either way, there’s no reason to wait and wonder anymore.

Let’s go find your new reality. <3

www.kinesipt.com/talk

Talk soon,

Melissa

Photo by Rebe Pascual on Unsplash

Simple, Not Easy

Simplicity seems like such a great thing.

It makes things easier. It provides a clear solution. It's a good thing.

Except when it isn’t.

My clients often come to me because they have been burned by “simplicity on this side of complexity.”

Simple on THIS side of complex look like someone just telling you to “exercise more,” because it reduces pain.

Or... “Here, just take this pain medication.”

Or... “Oh, you’re just getting older.”

Sure, those are simple answers.

But what if you can’t exercise without pain is stopping you?

What if taking pain medication is the LAST thing you want to do?

What if you’re not ready to give up on being fit and living an awesome life… until you’re AT LEAST 80, thankyouverymuch?

That’s why this dude wouldn’t give a fig for that type of simplicity. And why so many people are still hurting and immobile, despite receiving advice like this.

Because that kind of simplicity keeps you in a no-win situation.

Struggling to do more, being shut down by pain, and feeling awful because the exact thing you NEED to do to stay healthy and happy is the exact thing you’re NOT ABLE to do.

Living a very careful, protective life- more focused on how you’re going to stay out of pain than on doing what you love or caring for the people who need you.

Feeling like you have no other option than to live with the pain, get used to it, and just do the best you can despite its continual, gnawing presence.

But what about the simplicity on the OTHER side of complexity?

That’s the simplicity that provides REAL ease. REAL clarity. REAL solutions.

And when you find it, it looks like...

A lot less pain, and a much easier time getting rid of it.

Leaving your workout feeling sweaty, tired, and GREAT.

Picking footwear for a night out based on your style, not your ailments.

Having a plan that’s so well matched to your needs that you actually WANT to do it.

And feeling HOPEFUL about the future, your plans, and your ability to care for the people you love.

Of course, as this quote suggests, you have to pass through some complexity to get to that kind of simplicity… and get the results you really want.

You have to let go of some old ideas, thoughts, and habits.

You have to want to be BETTER more than you want to STAY where you are.

And you need the RIGHT HELP to keep you on track- help that makes the journey faster, more pleasant, and more sure to get you to your destination.

But when you get there… WOW.

That’s why I’ve opened up time in my schedule this week- to speak with you about what’s keeping you from the active life you want... and what solution might get YOU to the WOW kind of simplicity you need.

To get started, just visit kinesipt.com/talk and find a time that works for you. The call is 100% cost and obligation free. It’s also SIMPLE because it’s solely focused on you and your needs.

Oliver Wendell Holmes, Sr. would give anything for it. All YOU have to do is book a call. :)

Book your FREE call: kinesipt.com/talk

Talk soon,

Melissa

Photo by Sarah Dorweiler on Unsplash

New Years Resolution... KEPT.

“You’re on my list of New Year’s resolutions.”

So said my client to-be when we ran into each other at her fitness studio last year. Although she had shared her struggles with me when we first met months earlier, she wasn’t yet ready to try something new.

She had been in pain for about 10 years. She was on more medication than she wanted to be just to try to keep the pain at bay. Fighting pain all day long and needing to lie down by 4:30 p.m. was routine for her- despite the fact that she had a husband and two young children counting on her to take care of them.

She was frustrated and fearful. She had tried physical therapy before, but the exercises just made her feel worse. The only thing that had brought her any relief from the pain was the medication. She didn’t want to take the meds anymore, but she was 100% sure that they were the only thing standing between her and being completely immobile all day long.

Yet, she had kept my card on her refrigerator- with a promise to call me after the new year. She was committed to staying healthy and active and she knew that solving this problem would be a necessary part of that commitment. So she took the leap and scheduled a call to speak with me.

That call was a turning point. It was the moment that began the process unwinding 10 years of pain, frustration, and stuckness.

And now, she’s living a whole different life. She’s rocking whole fitness classes instead of stopping after 15 minutes. She’s still going strong at the end of long days chasing the kids, completing home-improvement projects, and cooking meals for the whole family. She’s feeling better and better despite reducing her pain medication. She’s regaining health, comfort, and control in her life again.

She didn’t do all of that in the blink of an eye. It was a process. It was a journey.

But it all started with her decision to try something new. To book a call and try again despite the fear and skepticism she felt. To stop living the same year of pain over and over again... and start living a new one.

How about you? Are you ready for that change, too?

I mean… What would your life look like a year from now if your pain was gone and you could move comfortably again?

Where would you go? What would you do? Who would you be able to help?

What would it be like... to feel GREAT again?

If you’re ready to make sure that 2019 gets you to where you want to be, it’s time to book a call to speak with me. Let’s find out what’s keeping you stuck... and let’s start getting you feeling like your fantastic self again.

Book your call here: www.kinesipt.com/talk

The call is totally free. Your only obligation is to yourself- to give yourself the chance you deserve... to start living your best year yet.

Talk soon,

Melissa

The Myth of Aging

“Well... I AM 46 years old…”

This was the reason a recent client gave me for backing down on his physical activity.

I can understand. He was playing it safe… trying to be careful not to “wear out” his joints too soon.

He had the impression, as most of us do, that there is a limited amount of “wear and tear” your body can take before it breaks down and will require drastic measures- like surgery or stopping your workouts all together.

And 46 feels old… when you’re 46.

Your body doesn’t bounce back like it used to. Maybe you’ve had a few injuries, a surgery or two, and the idea that you could get hurt again has got your feeling nervous.

Maybe you’ve even gone through physical therapy (like this gentleman had) and despite your diligence with your exercise program... and giving yourself time to heal... you’re just not feeling like your normal active self yet. You don’t feel really strong, flexible, or able to handle the challenges of your workout like you used to.

Or maybe repeated bouts of pain have set you back enough times to make you feel like you’re just pushing too hard.

So you tame it down a bit. You stick to the treadmill instead of playing basketball. You stretch more instead of getting out and running hard. You slow down the steps and twists in Zumba class.

And slowly you starting believing that your time to be young, active, and mobile is up.

You’re getting older, so you might as well get used to the fact that your body is just falling apart.

You can’t keep going around acting like you’re 20 years old anymore...

...Well, you COULD believe all of that. I mean, you’ve probably heard it over and over again, and maybe you’ve even heard it from your doctor or physical therapist.

Or, you could choose to believe something different.

You could remember that while you might be in your forties, you’re only HALFWAY to 80.

You could remember that you have a living, breathing, adaptable body. It will never stop being able to improve, even if you’re getting stuck right now.

You could realize that if you stop gaining strength, power, explosiveness, or agility in your body NOW, it WON’T be available to you when you actually do get older.

(And the tough part of that is... strength, power, explosiveness, and agility are the exactly the movement abilities you need to avoid a fall and a broken hip when you’re 80).

You could choose to believe that while you can’t go back to when you were 20, there’s absolutely NO REASON to act like your time is up now.

The only reason you’re struggling is that we haven’t yet solved the real problem that’s keeping you from being your normal, fully active, self.

Most people in your position only need a couple of things to propel them back to the active and healthy life they want (and need).

1. A new set of eyes.

2. An approach that restores all the movement capabilities you need for the sport or workout you love to do.

I’ve had client or client come to me feeling stuck and hopeless, but leave feeling confident, restored, and strong again. One is back to playing basketball confidently. Another is back to regular exercise classes without having to “modify” everything. Still another- back to CrossFit without any issues.

And most of the time, the process is so much easier and more fun than they expected.

But they ALL started with the choice to believe that they were capable living of a better life. And they ALL took the steps necessary to achieve it.

You can, too. And it starts by booking a free call to speak with me at kinesipt.com/talk. When you do, you’ll have the chance to run your situation by me to see if it really might be possible to get back to the active life you want.

If it is, we’ll also walk you through a step by step plan to achieving it, so you too can get your life and confidence back. If it makes sense for us to help you do that, we'll let you know how. If not, we'll point you in the direction that best serves you.

This free call adds massive value to your life because when you book it, you make the choice to KEEP PURSUING the active healthy life you deserve.

That choice can only be made by you, but it has positive effects for you... AND everyone around you.

What could be better?

Book your call now: kinesipt.com/talk

Talk soon,

Melissa

Combatting Summer Dance Intensive Soreness: 8 Tips To Help Dancers Manage Soreness So You Can Keep Dancing At Your Best

Soreness. It’s very much a part of any summer dance intensive experience. At a summer dance intensive, you’re most likely dancing harder, for more hours per day, and for more hours per week than you usually do. You might also be doing new things- like conditioning, flamenco, or partnering work- that are challenging you in ways you didn't expect.

As a result, your body might feel quite a bit more sore than it usually does. With little time to recover between days of dancing, you need to do everything you can to keep your soreness down and your dancing ability up. Read on for the 8 top tips I gave some summer dance intensive participants earlier this week- simple strategies that can help you dance at your best all intensive long.

1. Understand that soreness is normal. “Delayed Onset Muscle Soreness” (DOMS) or that stiff and tired feeling you have for about 2 days after working out really hard, is common when you do something that is new or something that is much more difficult than what you normally do. This dull ache in your muscles (sometimes you feel stiffness in your joints, too) is a normal part of pushing yourself to your limits. It can be pretty intense, but usually gets better within 2-3 days and gets less intense as you get more used to dancing harder and more. So, hang in there and give it time. With a multiple week intensive, you’ll probably feel less and less sore each week.

2. Warm-up. Although you may think that the warm-up in your first dance class of the day is enough of a warm-up, it’s likely not. Even a basic demi, demi, grande plié at the beginning of a ballet class is actually pretty intense and if it’s the first big movement or your day, your body probably isn’t ready for it. Arrive to your intensive early each day and take 5 or 10 minutes to get your body moving in a way that feels good for you. Your body is “cold” in the morning, so focus on small, gentle movements and easy active stretching, just until your joints feel loosened and your muscles are  a little warm. Just this one small step can make a big difference in the amount of soreness you feel at the end of your day.

3. Cool down. Dance intensive days can end fast, too. At the end of your last class, you are probably really warm, sweating, tired, and dancing “full out” to your best ability… Then, all of the sudden, you stop, gather up your things, and head out the door, right? This quick change from “full out” to full rest can be pretty shocking to your body and can add to your post-dancing soreness. Taking even just 5 or 10 minutes to stretch, relax, and do gentle movements at the end of your day can help your body slowly ease back down from 100%... and can help you feel much much better.

4. Eat enough protein. Protein is essential to keep you strong, healthy, and able to take on the demands of your summer dance intensive without breaking down. Specifically, protein is the stuff that your body uses to build and rebuild your muscles after you challenge them. How much do you need? 1.4-1.6 grams for every kilogram of body weight… which translates, for example, into about 90 grams per day for a dancer who weighs 125 pounds. Protein shakes or supplements are not necessary- regular foods like meats, nuts, milk, yogurt, cheese, rice with beans, and tofu often have plenty of protein to meet your needs.

5. Drink enough water. Water is another critical ingredient to your health and muscle function when you dance. It helps your muscles function efficiently so you don’t have to work any harder than you should or be more sore than necessary after a hard day of dancing. Drink water regularly and throughout your day to make sure you don’t get thirsty and have to gulp down large amounts later. While there are many recommendations out there about how much you should drink, the real answer is actually in your output… clear or light yellow urine means you are drinking just the right amount.  

6. Eat small amounts of food throughout the day. Even though food and water are super important to helping you stay strong and ward off excessive soreness, big meals don’t always work well with a tight schedule or with needing to dance hard all day long. Instead, keep snacks that you can eat in very small portions with you all day. Trail mix, pretzel chip + peanut butter “sandwiches”, or small containers of yogurt in an insulated bag are just a few options to help you make sure you get enough food for a whole day of dancing... without ever feeling too full.

7. Use “pampering” treatments. Pampering treatments are what I call those things that don’t really address the underlying reason why you are getting sore… but feel pretty good and just might help you rebound back todancing a little bit more quickly. Foam rolls, massage sticks, ice packs, camphor and menthol rubs (like Tiger Balm), compression clothing, and massage are all great options for managing soreness between dance intensive classes or days. A couple of words of caution: 1. Be careful to only use ice at the end of your day- not just before dancing- because the numbness and stiffness caused by ice are counterproductive and can be even dangerous when you are dancing. 2. Make sure that you don’t use any “pampering” treatments to try to cover up pain that should be evaluated by a medical professional.

8. Understand that pain is not normal. While soreness is a normal part of challenging your body, any sensation that goes beyond what could be called soreness into what you would call pain is not- especially when it has a bad effect on your dancing or doesn’t go away pretty quickly. If you are experiencing pain, it’s important that you take care of yourself- back off from whatever movement is causing the pain and consult your doctor or physical therapist to get a clear answer of what is going wrong and how you can keep dancing or get back to dancing quickly and safely. If you’re not sure where to go or what to do next, call Melissa Reh, PT at (847) 345-2246  or inquire here for a free, no-obligation consultation to help get you headed in the right direction.

Happy Dancing!!

Additional Resources:

5 Top Ways For Dancers To Stay Healthy in 2017

But Isn't Being A Dancer Supposed To Hurt?

Fueling The Dancer by the International Association for Dance Medicine and Science

But Isn’t Being a Dancer Supposed to Hurt?

A few years ago, I was working with a dancer who was experiencing knee pain. As a part of her care plan, we had agreed that she would temporarily stop doing the things that most aggravated her pain- specifically jumps and leaps, while we sorted out her issue and helped her get strong enough to jump and leap again without pain.

Then, at one of her follow-up visits, she said that she was having pain again while doing leaps across the floor. I asked her if she stopped leaping when she felt the pain, and she said “No.” No? So, I asked “Why not?” She then shared that she kept going because her dance instructor had said something to the effect of…

“When you’re a professional, you’re just going to have to work through the pain.”

Have you ever heard something similar? I have seen that lots of dancers have- it’s like we believe that pain is a prerequisite for progress. I believe that it is so much a part of our heritage that it is really difficult to listen to anyone or anything that tries to tell us differently.

The pressure that dancers feel to perform at their highest capacity- even if it causes pain or injury- only adds to the intensity of this mindset. Pressure may come directly from instructors or coaches who are looking to have you performance or competition ready, like NOW. However, it can just as easily come from our minds... from the ideas we concoct that say we need to be perfect, beautiful, skilled, artistic, motivated, cooperative, and agreeable at ALL times in order to be successful dancers. Case in point: when I recently asked another dancer client what her definition of success was, she replied, “Dancing full out, all the time, in as many classes and performances as I want, with no pain, ever.” Can you relate?

Here’s the problem: We aren’t actually in charge. Our bodies are. Each time we ignore serious pain… Each time we feel we must be perfect… Each time we believe that we have to hurt ourselves to get better… We are fighting a fight that we can’t win.

Pain doesn’t lead to progress- at least not directly. Dancers who are in pain don’t dance bigger, more beautifully, or more confidently. They actually wither as their bodies try to protect themselves from worsening pain or injury. They get weaker, more unsteady, more fatigued, tighter, and less powerful. Pain is a real signal that something is going wrong- a sign that your body needs some help to overcome a problem. Progress doesn't happen until you face the real problem and address it. 

Now if you’ve been dancing for any period of time, you probably know that I don’t mean that dancing should never be uncomfortable, challenging, or difficult. That muscle burn during conditioning or the soreness you feel in your muscles for a couple for days after a tough class? They are indeed part of the package. The emotional pain of not being placed in a class, intensive,  or performance that you were hoping for? That’s part of being a dancer, too. The personal difficulty of giving your time to classes, rehearsals, and performances when you might prefer to be lounging on the couch or hanging out with friends? You got it. These are all parts of the rigor of dance training. They build you up to be a stronger, better, and more dedicated dancer.

However, severe or persistent pain that limits your ability to dance how you would normally be able to is not normal, not healthy, and not productive.

There may come a day, when your paycheck is riding on it, that you choose to ignore a nagging pain and continue with a rehearsal or performance that is expected of you, despite the danger that you may worsen your pain or get injured. That will be your choice to make on that day. But if that day isn’t here yet- if you are still a student, if you are in training, if you have any flexibility in your life or options, and if you are not ready to give up dancing for the sake of your next rehearsal or performance… please don’t. Please do take care of yourself. Take the time and get the help you need to get healthy and dancing well again.

Don’t spend now what you hope to have in the future. Your dancing is worth more than that… and so are you.

5 Top Ways for Dancers to Stay Healthy in 2017

What’s the best way to keep yourself healthy for dancing? Is it a better diet? More dance classes? More stretching? Massage? For every dancer there is a different answer. However, after years of helping dancers get healthy and back to dancing after suffering with pain and injuries, there are a few key strategies that I feel are most important for dancers who are committed to getting healthy, staying healthy, and dancing well today and for many years to come.

As you review this short list, see what fits for you and please try it. Don’t forget to seek the help of your parents, dance instructors, or medical professionals if you need it.  Wishing you a happy, healthy, and dancing 2017!

1. Look Back

New Years is a great time to sit back and reflect on what went well or didn’t go well in your dancing last year. How was 2016 for you? Was it a great year? What made it great? Was it a difficult year? Why? Taking a peek into your past can give you a great sense of where you’ve been and what you’ve accomplished- was it a lot? Was it less than you hoped? Why? Be honest with yourself about 2016 now so you can go ahead into 2017 with a clear mind. While you’re thinking about last year, also take some time to think about why you dance and what it means to you. Grab a piece of paper and write it down. Purposefully remembering why you love to dance gives you the perfect backdrop from which to make great future choices about your health and your dancing.   

2. Look Ahead

Now, it’s time to decide what you’d like 2017 to look like. While no one can actually tell the future, picturing the changes or accomplishments you’d like to see in in the next year can help you make sure your everyday health choices are headed in the right direction. Goal setting is a powerful tool to help you focus your energy on the results you want- those that are most important to you. Clearly set goals also help you avoid the unhealthy behaviors (like ignoring pain) that might keep you from reaching your goal. Get specific, focus on the actions you need to take, and start small. What's one thing you'd like to do to make 2017 your best year yet? Ok. What is it going to take to achieve that one thing? Write down everything you need so you can start working on getting it.

3. Improve Your Nutrition

How has your nutrition been in 2016? Was it great? Could it use some improvement? The nutrition you give your body is fuel for your dancing- the better stuff you put in, the better stuff you're going to get out. Protein helps you build strong muscles, heal from injury, function normally, and have sustained energy. Active dancers need about 1.5 grams of protein per kilogram of body weight per day (Divide your weight in pounds by 2.2 to get kilograms, then multiply that number by 1.5 to estimate how much protein you need). Fruits and veggies contain vital nutrients, vitamins, and minerals that provide you with energy you need for your body to work well, especially under high demand situations, like long or difficult classes or rehearsals. If you feel your nutrition needs a boost, make a plan. What’s one change you can make to your nutrition soon... and stick with? What might have been keeping you from making that change already? What help do you need to make that change a little easier to fit in to your busy dancing life (could be something simple- like getting a small cooler so you can keep a yogurt snack cold while you dance or a water bottle that you can refill)? Reflect on these questions so you can make the best plan possible. 

4. Fully Address Nagging Aches and Pains

While massage sticks, foam rolls, and the occasional ice pack can be great tools to manage the everyday stiffness or soreness you might feel after dancing, they are not made to address injuries or lingering pain. If you have been experiencing pain or haven't fully recovered from an injury, your 2017 health is already in jeopardy. Take the time and get the help you need to fully heal and get strong again. It’s one of the best decisions you can make for yourself and your dancing. Not sure where to start? Call or message me to schedule a free phone consultation or make an appointment with your primary care doctor today.

5. Get More Rest

Getting enough rest is a real challenge for dancers- especially those who are in school or working outside of dance. Sleep is an extremely important part of rest- without enough, your mental and physical function gets worse and you are more at risk for an injury. However, sleep isn't the only kind of rest dancers need. Taking a break from dancing when you need to, making time for other things that you love to do, and knowing when to back down from intense classes or schedules are also smart and effective ways to avoid burning out or getting seriously injured.

Feeling overwhelmed? Don’t worry. Great health is not about perfection. It’s about making small, but consistent, changes in the right direction. Take it one step at a time. Once you’ve mastered your first positive change, you can take on the next one. I sincerely hope that 2017 will be your best dancing year yet.

Additional Resources:

Nutrition: Alisa Levine Bloom, MPH, RD, LDN www.liveyourbest365.com

Dancer Health: How Do I Know How Much Is Too Much?

Dancer Health: 5 Ways To Keep Injury From Ruining Your Dance Career

How Do I Know How Much Is Too Much?

How do I know for sure how much is too much? I received this great question at "The Art of Active Rest" last March. This question reflects a real fear of injury that many dancers (and many active people!) have. Injuries are both physically and personally painful because they complete disrupt your ability to do the very thing you love most- dance. If we could know where the line is between just feeling pain and actually becoming injured, it would be much easier to actually prevent injury.

The bad news is that there is no rule, no hard and fast answer, that can protect you from injury. Each person and situation is different. Have you ever been perplexed by how someone can take great care of themselves and still be frequently sick or injured? Or have you known someone that seems to bounce back from just about anything? These disparities between actions and results can be confusing and frustrating.

The good news is that our body gives us clues to help us stay safe. If we listen carefully, we can take advantage of these clues to help us make a good judgement call about how to best take care of ourselves. 

Here are a few signs that your body might need some help staying safe from potential injury:
1. Your are experiencing pain that is not improving or is gradually worsening over time (days, weeks, months). 
2. You are experiencing a set back in your flexibility, strength, balance, or stamina even though you are dancing or exercising often or very intensely.  
3. You are feeling uncomfortable or unsteady with specific movements that are usually not a problem for you.  
4. The normal soreness you feel after dancing is worsening or lasting longer than usual.
5. You are at the end of a long day of classes and rehearsals and your ability to dance well is declining. 
6. You are feeling aggravated, frustrated, or mentally and emotionally fatigued when it comes to dance or other exercise. 

I encourage you to be honest and courageous as you evaluate your body's signals. It's very easy to accept these negative experiences as normal and expected in life and in dance. However, a reasonable expectation of normal is that these experiences come and go, NOT that they come and stay. Your time dancing should be mostly enjoyable, not mostly painful.

So, how do you know for sure how much is too much? The judgement call is yours, but I hope this answer will give you some helpful guidance. Rest assured that you are ahead of the game by even asking the question.

If you'd like to learn more about how to protect your body from injury and how to get the most out of your time and effort dancing, please join me for "The Art of Active Rest" on Wednesday, August 3, 2016. If you have more specific questions about your situation, please contact me at (847) 345-2246 to schedule a free consultation. 
 

5 Ways To Keep Injury From Ruining Your Dance Career

Many dancers fear injury, and worse, avoid fully addressing their pain or injury once it's happened. Unfortunately, this avoidance can escalate an injury and prolong pain, which makes the recovery process even more difficult. Having a focused and thoughtful approach to injury recovery can help you keep injury from ruining your dance career and can even help you become a stronger and healthier dancer. 

As I look forward to presenting at summer dance intensives for both Dancenter North and Millennium Dance Center this week, I am sharing my hands-down best advice possible to help you heal well after injury so you can keep your dancer career alive and thriving. I have seen these basic practices help many dancers get and stay healthy- I hope they will help you, too.

SEEK MEDICAL ADVICE. 

Many dancers avoid seeing a doctor or physical therapist because they fear being told to stop dancing. The problem is, NOT addressing a problem doesn’t make it go away- it makes it worse. If you are injured or in pain, get it checked out and don’t stop until you get the care you need to fully recover. The time you think you might lose from seeking care is nothing compared to the time you stand to lose if you don't get the help you need now. So, go out and...

FIND HELP THAT MEETS YOUR NEEDS.

Find a physician and/or therapist that will listen fully to your concerns and who will address them to your satisfaction. If your goal is to continue dancing, your doctor or physical therapist should do everything possible to help you do that. While finding the right person to help you can take some work, trying to recover from an injury completely on your own is even tougher. Don’t give up on yourself if you can’t get the answers you need- keep asking. 

DON’T OVERUSE ICE.

Ice can be helpful to reduce pain and swelling if you’ve overdone it. However, you should never need ice on a consistent basis. A much safer and more effective method of managing symptoms is to adjust how much and how hard you are dancing to a level that doesn’t cause you pain or swelling. Your dancing will actually progress much more quickly if you don’t have to spend so much time and effort recovering from it. 

STAY ACTIVE.

Movement is a critical part of the healing process. However, movement that puts you in pain or worsens your injury will not help you heal. Work with your physical therapist on ways that you can stay active and as safe as possible while you recover. If your doctor has not recommended physical therapy, ask for it. 

LISTEN TO YOUR BODY. 

While some aches and pains are a normal part of the experience of pushing your body to its limits, pain that is persistent or keeps you from moving and dancing normally should be addressed as quickly as possible. Ignoring pain or thinking that you can just “work through it” puts you on the path toward more severe injury and more time lost from dancing. Your body is smart- it knows how to take care of you. Listen to it. 

Defining Success

When I am teaching a new exercise to a client, I often modify the exercise to better suit that client's individual needs. My clients sometimes protest my suggested change. They resist making the modification and ask me some form of the question, "But if I do it this way... I'm not really doing it, am I?" 

I get it. We are usually working with a physical therapist because something is going wrong and we want to do all the right things to help ourselves get better. Doing an exercise with textbook form may seem like the right thing to do. However, if we pursue perfection before our body is ready for it, we put ourselves on the fast track to pain city. On the other hand, to not do an exercise the way we think it's supposed be done feels like failure. 

At the heart of this problem lies a key question: How do we define success? Is success based on outcome... or action? Even though the ultimate goal of rehab is to return to doing everything we love to do (outcome), the best way to reach that goal might be to simply find ways to move without pain (action). We can't reach our destination without traveling the path that leads to it.

Today, I encourage you to release yourself from the expectation of a perfect outcome and, instead, celebrate the success of taking action. 

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Squat Success

Are you apprehensive about squatting because of knee pain or because you think that squatting may damage your knees? You are not alone. Although some people do experience knee pain when squatting, the squat itself is not to blame. 

A squat is simply a bending of the legs that brings our body closer to the ground. It's a worthwhile exercise because it helps us better able to reach things on the floor or under the counter, get up and down from chairs, and get up and down from the floor. Pain that occurs while squatting is most likely just a signal that our bodies need a little more help to be able to squat successfully. 

Please take a look at this video to learn how to find ways to build a more successful squat. 

Is a squat that doesn't conform to "correct squat form" still a squat? Yes! Is it still worth doing if it's not perfect? Yes!! Use this information to help you find a way of squatting that feels great to you. If you love squats and feel great doing them, please use these squat variations to build even more flexibility and strength. 

**Please do not continue any exercise that causes you pain or poses a risk to your safety. If pain is keeping you from moving normally or exercising, please seek individualized care from a physical therapist or physician so you can start feeling and moving better now.**  

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This post originally appeared as a part of Kinesi, LLC's biweekly newsletter, "Movement Matters." If you would like to receive "Movement Matters" via email, please subscribe here. Thanks for reading!

Putting In The Work

I came across this video on Facebook last weekend and was absolutely captivated. It’s Paula Abdul teaching Janet Jackson and her dancers some choreography in a 1986. Take a look. 

https://www.facebook.com/deejah818/videos/10153608043931768/?pnref=story

I just love how ordinary it is. Just, you know, two mega stars grinding it out in rehearsal. Doing the plain, repetitive, quiet, unexciting work that needs to happen before a hit video or incredible stage show can exist. No costumes, no microphones, no lights- just working on steps. I like this opportunity to be a fly on the wall, to catch a glimpse of the day to day reality that was obviously so important to their success. Having spent many an hour in the studio working on steps myself, I felt humbled to see first hand that Paula and Janet had to put in the work, too. 

I witnessed something similar to this while watching my husband complete his first ultra marathon- a 50 mile foot race on the Des Plaines River Trail- last weekend. His accomplishment was remarkable, but I think that how he did it was even more remarkable. He followed a simple formula while training and throughout the entire race: run for 5 minutes, walk for 1 minute, eat and drink a little while walking. He repeated this cycle over and over again for hour after hour, mile after mile, while training and throughout his entire race. He focused on his process, rather than getting caught up in the end result. By staying set on putting in the work, he reached his goal. 

I find it comforting to be reminded that when I have a big goal, I can’t and don’t have to achieve it all at once. The process, not the end result, is where I need to focus. It also helps me to see that putting in the work doesn’t have to be fun, exciting, or glamorous to be really, really awesome. I hope it helps you, too. 

The 1 Mindset Change That Can Revolutionize Your Rehab

The foundation of good medicine is in determining a correct diagnosis. Without knowing what we are treating, we can’t possibly choose the correct form of treatment. So, when we have musculoskeletal pain, it’s very important to know exactly what is causing it- be it a ligament tear, a tendonitis, a ruptured disk, etc, right?

Wrong. In fact, focusing too hard on understanding exactly what is causing our pain can drive us to seek out excessive medical tests and to spend too much time treating symptoms, rather than solving the underlying issues contributing to our pain. 

If we understand pain correctly, that it is a sign alerting us that there is potential danger (it does not reliably tell us the type or magnitude of the danger), we can understand that pain does not always equate to injury. What is important is that we rule out the potential for serious injury or illness requiring immediate medical intervention, which can often be accomplished by a doctor or physical therapist taking a complete history and conducting a thorough physical exam. With serious injury or illness ruled out, I believe that there is often very little value to determining the exact physical source of pain. What we know is that there is a movement problem and that’s all I think we need to know. 

With a specific musculoskeletal diagnosis, we sometimes become bound to protocols or site-specific treatments that, if ineffective in alleviating pain, leave us stranded or cause us to chase symptoms. If we simply look at painful movement as a movement problem, we are free to engage in problem solving- in finding and building on movements that are not painful in order to more quickly and effectively restore mobility and function.

As patients with movement problems, instead of injuries, we can let go of the fear of damaging our bodies and feel confident getting back to moving again. 

The Question of the Apple vs. the Orchard

Apple by orangeacid is licensed under https://creativecommons.org/licenses/by/2.0/legalcode

 orchard row by Muffet is licensed under  https://creativecommons.org/licenses/by/2.0/legalcode

“Start slow, and when you think you are going slow enough, slow down.” - advice from Dean Karnazes to Kristin Armstrong before her first ultramarathon. 

My husband, who has his sights set on his first ultramarathon this fall, shared this quote with me this morning. It makes sense. When attempting to run an extremely long distance, you don’t want to run out of gas too soon. It is basic physiology summed up in a very practical manner. 

But even though this advice was specific to running, I couldn’t help thinking about how it applies to injury recovery, as well. It is completely natural to want to get as much out of your body as possible- to push yourself to return to your normal life, exercise, dance, or sports involvement as quickly as you can. It is common to focus on what Stephen Covey calls Production (P), or immediate results, despite feeling pain or having poor quality (limping or other forms of compensation) in your movement. But my question is, how much are we focusing on the now and how much are we focusing on the future? What are we doing to build Production’s wellspring, Production Capacity (PC)? 

Mr. Karnazes’ quote is clearly about PC. PC is ultimately what leads to production not just now, but long into the future. It’s not about how you fast you run at the beginning. It's about whether you are still running 50 miles from now. 

So, where are you in your injury recovery process or workout program? Are you looking to produce results now? Or are you looking to build the capacity to produce results in the future? Are looking to be able to perform today? Or are you looking to be able to perform next month, next year, or 10 years from now? Are you pushing your body to work despite pain? Or are you finding ways to move successfully without pain? 

Which do you want more? To produce results RIGHT NOW, despite any consequences that might follow? Or do you want a build a future that will bring you good results for a long time to come? 

Do you want to eat an apple? Or do you want to grow an orchard?

“To maintain the P/PC Balance, the balance between the golden egg (production) and the health and welfare of the goose (production capability) is often a difficult judgment call. But I suggest it is the very essence of effectiveness.”  -Stephen R. Covey

Cultivating Successful Turnout Part 6/6

Hello and welcome to the 6th and final post about “Turnout,” our workshop at Dancenter North. Last Saturday we reviewed some of the dancers’ favorite exercises and did some Q&A about turnout. Although I joked with the dancers about my elaborate “non-answers” to their questions (because the real answer to most questions is “It depends...”), we did cover some important ideas about turnout. I hope these Qs and As will be helpful to you, as well! 

Q: How can I improve my turnout without hurting myself?

A: The dancers themselves were able to answer this question beautifully. Their very correct answers highlight the fact that improving turnout is a process. Here are their answers: 

• Work slowly. 
• Stay where your body is comfortable. 
• Try to do a little more each day. 
• Push it when you can. 

I’d also add: 

• Work on improving strength and flexibility throughout your entire body, not just your hips. 
• Focus on good alignment and dance technique within your comfortable turnout range- don’t crank your turnout at the expense of the rest of your technique. 
• And finally, as we said in week 1: Start with success and your body will give you the rest. 

Q: How can I make sure I am turning out from my hips? 

A: First of all, don’t force your turnout by planting each foot separately feet with hips and knees flexed, then straightening both knees. This technique, called “screwing the knee” can cause excessive compensation through the knees and feet. Instead, gently place your feet where you think they can go without feeling excessive strain in your legs (keep legs fairly straight while you do this). Then, lift up one leg to passé. If you can keep your pelvis square and level, you are likely using the correct amount of turnout for your body, which will likely include a good amount from your hips. 

Also, if you are turning out from your hips, your knees will ideally glide right out over your toes, not toward the insides of your feet during a plié. If you have difficulty aligning your knees over your toes, get assistance from your instructor or physical therapist- some people do have alignment variances that prevent the knee from tracking straight over the toes. 

Finally, check with your dance teachers. An instructor who is knowledgeable about correct technique and alignment throughout a wide range of dance movement will be able to help you be sure that you are turning out from your hips appropriately. 

Q: How come it’s easier for others to achieve their turnout?

A: Everyone is different. Our bodies, our histories, and our training can all influence how well we turn out. Hip socket depth, femur alignment, soft tissue flexibility, and strength are just a few of the reasons two people might dance with different amounts of turnout. Please remember: turnout is a process and a technique, not a static characteristic of a person. Respecting your body and putting the work it to make improvements will help you find your best turnout.  

Q: How long will it take to reach my goals?

A: This is another question that really “depends”. During this workshop, we were able to measure each dancer’s turnout before and after doing even just a few exercises, and they were all able to see a positive difference. So, in that case, we were able to see positive change in just a few minutes. More significant and permanent change will likely take longer. What your goals are, where you are starting, how much time you put in, how much focus you have, whether you stay safe and successful with your movement, what your injury history is, what your training history is, and how quickly your body adapts to change are all factors that contribute to how quickly you might reach your goals. The important part is putting in the work on a regular basis. Keep at it and you will likely see improvement. If you do not see any positive change over a period of weeks or months, your dance teacher or your physical therapist may be able to help you figure out why and help you make it better. 

Q: How can I hold my turnout longer?

A: Warm up before your start. Start by using your successful turnout, not by forcing it (see question 2 above). Practice using it throughout all movements you perform in class. Listen to your teachers and ask for individual help if you are unable to understand or execute the technical instructions they give you. Lather, rinse, repeat. Doing technically sound work, over and over, will help you build the endurance you need to hold your turnout longer. 

Q: What exercises should I do before class so that I am able to hold turnout from the beginning?

A: The simple, but not easy, answer is whatever exercise helps you the most. This requires that you be a scientist with your own body. Try different stretches or exercises that you already know, but test/retest your turnout before and after doing the exercise. Which one helps the most? Do THAT one before class. Not sure if a new exercise you saw will help? Try it, and test/retest your turnout as above. One size does not fit all for exercise.  Don’t worry if your friend, teacher, or even physical therapist, shows you an exercise that doesn’t feel good or doesn’t help you. Do what works for you and don’t think twice about it!

That being said, some of the dancers in this workshop really liked warming up before class with this exercise. Feel free to give it a shot and see if it works for you!

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PLEASE READ FULLY: A 3D pivot matrix is a movement sequence that can help your feet, knees, and hips work together in a coordinated fashion. The 3D pivot matrix can be either a warm-up or conditioning exercise. For best results, step only in the directions that are comfortable and/or only step as far out as is comfortable for you.

** Please discontinue this exercise and consult with your doctor or physical therapist if you are experiencing pain or if you are unsure as to whether this exercise is right for you.**

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Thanks so much again for joining us! Please comment below or write me at melissa@kinesipt.com if you have any questions- I'd be happy to help in any way possible. Happy Dancing!