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This article supports my research into how a dancer should train to reach their individual maximum potential.

Dance Magazine. (2018). Cross-Training Tips from Joel Prouty, Trainer to the (Ballet) Stars. [ONLINE] Available at: https://www.dancemagazine.com/joel-prouty-2621874022.html?utm_campaign=RebelMouse&socialux=facebook&share_id=4208068&utm_medium=social&utm_content=Dance+Magazine&utm_source=facebook [10/12/2018].

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Cross-Training Tips from Joel Prouty, Trainer to the (Ballet) Stars

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A good personal trainer can coach you through a challenging, safe workout. A great one understands the unique demands dance places on your body and helps you correct specific weaknesses to make you an even stronger performer. Enter Joel Prouty.

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This website gave clear information about the female athlete triad. It broke down what it is, who it affects and tips to prevent it.

Kidshealth.org. (2018). Female Athlete Triad. [ONLINE] Available at: https://kidshealth.org/en/teens/triad.html [10/12/2018].

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What Is the Female Athlete Triad?

The female athlete triad ("the triad," for short) is a medical condition with 3 parts.

Girls with the triad may:

1. not eat enough for their activity level. Some girls may diet, avoid some foods, or have an eating disorder.

2. miss periods or stop having periods

3. have weak bones that can lead to osteoporosis

A female athlete can have one, two, or all three parts of the triad. Because girls with one part of the triad are at risk for the other parts, it's important to catch the signs early.

What Are the Signs & Symptoms of Female Athlete Triad?

Signs of the female athlete triad include:

What Happens in Female Athlete Triad?

Exercising a lot and not eating enough calories can cause problems like a decrease in the

hormones(such as estrogen) that help control a girl's monthly cycle. Low estrogen levels, poor nutrition, and not enough calcium or vitamin D in the diet cause bone loss.

Who Gets Female Athlete Triad?

Female athletes, especially those who play sports that look for thinness - such as dancing, gymnastics, cheerleading, figure skating, distance running, and rowing - are more likely to have the triad. Other things that make someone more likely to have the triad include:

focusing on one sport at a young age

training too much

dieting, losing weight, or feeling pressure to lose weight

family problems

How Is Female Athlete Triad Diagnosed?

A doctor might think it's female athlete triad if a girl has period problems, stress fractures, overuse injuries, weight loss, or a low BMI. At yearly checkups or sports physicals, female athletes might be asked to fill out a questionnaire. The answers can help doctors find girls who may get the triad. The doctor also will ask about periods, diet, and exercise habits.

There's no test to diagnose the triad. But a doctor may order:

blood tests to check for other reasons a girl may be missing periods or losing weight. The doctor also may check for anemia, low vitamin D, or other nutrition problems.

electrocardiogram (EKG) to look for irregular heartbeats in girls with eating disorders

bone density testing (dual-energy radiographic absorptiometry, also called DEXA or DXA scan) to measure bone health. This might be done when girls have stress fractures, poor nutrition, or no periods for 6 months or more.

How Is Female Athlete Triad Treated?

A team of specialists usually treats girls with female athlete triad. This may include doctors, nutritionists or dietitians, mental health specialists, and athletic trainers. The goal of treatment is to help girls get their energy into balance, start having periods, and improve bone health. Girls will learn to eat enough to support their level of physical activity.

The treatment plan includes:

increasing calories eaten

decreasing calories burned through exercise

improving calcium and vitamin D intake through diet and supplements

Some girls have a hard time changing their eating habits and training schedules. Mental health specialists are an important part of the team, especially when dealing with eating disorders. Family members, friends, and coaches also can support and encourage athletes.

What Else Should I Know?

Exercise is part of healthy lifestyle. Girls and young women who exercise regularly feel better about themselves, do better in school, have better bone health, and are more like to keep a healthy weight.

Here are some tips for female athletes:

Keep track of your periods. It's common for girls to miss periods once in a while. But talk to your doctor if:

You miss periods often.

You had regular periods and now are missing periods.

You are 15 or older and have never had a period.

Don't skip meals or snacks. Athletes need more fuel, not less. Schedule 3 meals and 1-2 healthy snacks a day.

Meet with a sports nutritionist who works with teen athletes. A sports nutritionist can help you find out if you're getting enough calories to match your activity level. They also can see if you're getting the right amount of key nutrients like calcium, vitamin D, and protein. Good nutrition can help improve your sports performance.

Take a break. To help prevent injury and burnout, take time off from your main sport. Experts recommend taking off at least 1 day a week, plus at least 1 month 3 times a year. You can still do other sports and physical activities during the time off, but keep it fun.

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dealing with sports pressure and competition

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Female athlete triad is a combination of three conditions: disordered eating, amenorrhea (loss of a girl's period), and osteoporosis (a weakening of the bones).

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This PDF gave specific details on the suggested food intake of a dancer.

Challis, J., Stevens, A. and Wilson, M. (2016). Nutrition Resource Paper 2016. [PDF] p.10. Available at: https://www.iadms.org/page/RPnutrition [4/12/2018].

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This article was extremely interesting and had a great quote within it.

“The same drive to succeed that makes so many ballet students great, may also predispose them to depression.”

Kathleen McGuire – Dance Magazine. (2017). Why Are We Still So Bad At Addressing Dancers’ Mental Health? [ONLINE] Available at: https://www.dancemagazine.com/why-are-we-still-so-bad-at-addressing-dancers-mental-health-2466177083.html [27/11/2018].

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This research showed the BMI of a Russian ballet dancer in the industry.

Wilkinson, S. (2008) Ballet’s Approach to Medicine is an Ugly Tragedy, [ONLINE] The Guardian. Available at: https://www.theguardian.com/stage/theatreblog/2008/may/05/russianballetweight. [19/11/2018].

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Ballet's approach to weight is an ugly tragedy

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Hopefully, this new documentary exposing Russian ballet's size zero culture will put dancers' plight in the spotlight

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What does it mean to be a healthy dancer?

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What does it mean to be a healthy dancer?

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This image allowed me, at a glance, to see the different factors affecting a healthy lifestyle in dance.

Dance Orlando. 2013. What Does Dance Healthy Mean? [ONLINE] Available at: https://danceorlando.wordpress.com/2013/09/06/what-does-dance-healthy-mean/

[27/11/2018].

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Organisations such as One Dance UK, International Association for Dance Medicine and Science (IADMS) and National Institute of Dance Medicine and Science (NIDMS) research thoroughly into dance science. This provides us with the knowledge to improve our health and fitness as a dancer.

One Dance UK. 2016. [ONLINE] Available at: https://www.onedanceuk.org/

[4/12/2018].

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This helped me in my research to keep in mind the different components of fitness and their definitions.

The Physical Educator. 2017. Teaching the Components of Fitness. [ONLINE] Available at: https://thephysicaleducator.com/2017/01/24/fitness-components-resources/

[27/11/2018].

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This video shows Amanda Lacount and how she is conquering the commercial industry with her body confidence.

Youtube. 2018. Amanda

LaCount's Body Confidence Campaign. [ONLINE] Available at: https://www.youtube.com/watch?v=8cTDso4EEb8 [27/11/2018].

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Amanda LaCount's Body Confidence Campaign | Features | Dance Spirit

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Dance Technique, Injury Prevention and Care of the Dancer, (3rd Ed)

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Dance Technique, Injury Prevention and Care of the Dancer, (3rd Ed)

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This research taught me about the effects of injury on the whole body.

Howse, J. and McCormack, M. (2009) Dance Technique, Injury Prevention and Care of the Dancer, (3rd Ed), London: A and C Black, pp 76.

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The NHS defines physiotherapy as a practice to 'restore movement and function when someone is affected by injury, illness or disability. It can also help to reduce your risk of injury or illness in the future.'

NHS. 2016. Overview Physiotherapy. [ONLINE] Available at: https://www.nhs.uk/conditions/physiotherapy/ [12/11/2018].

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Physiotherapy helps to restore movement and function when someone is affected by injury, illness or disability. It can also help to reduce your risk of injury or illness in the future.
It takes a holistic approach that involves the patient directly in their own care.

When is physiotherapy used?

Physiotherapy can be helpful for people of all ages with a wide range of health conditions, including problems affecting the:

Physiotherapy can improve your physical activity while helping you to prevent further injuries.

Physiotherapists

Physiotherapy is provided by specially trained and regulated practitioners called physiotherapists.

Physiotherapists often work as part of a multidisciplinary team in various areas of medicine and settings, including:

hospitals

community health centres or clinics

some GP surgeries

some sports teams, clubs, charities and workplaces

Some physiotherapists can also offer home visits.

What physiotherapists do

Physiotherapists consider the body as a whole, rather than just focusing on the individual aspects of an injury or illness.

Some of the main approaches used by physiotherapists include:

education and advice - physiotherapists can give general advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries

movement, tailored exercise and physical activity advice - exercises may be recommended to improve your general health and mobility, and to strengthen specific parts of your body

manual therapy - where the physiotherapist uses their hands to help relieve pain and stiffness, and to encourage better movement of the body

There are other techniques that may sometimes be used, such as exercises carried out in water (hydrotherapy or aquatic therapy) or acupuncture.

Read more about the main physiotherapy techniques.

Finding a physiotherapist

Physiotherapy is available through the NHS or privately.

You may need a referral from your GP to have physiotherapy on the NHS, although in some areas it's possible to refer yourself directly.

To find out whether self-referral is available in your area, ask the reception staff at your GP surgery or contact your local hospital trust.

Waiting lists for NHS treatment can be long and some people choose to pay for private treatment. Most private physiotherapists accept direct self-referrals.

Read more about accessing physiotherapy.

Page last reviewed: 09 December 2022
Next review due: 09 December 2025

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Read about physiotherapy, including why it's used, what it involves and how you can access it on the NHS or privately.

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This journal was very helpful. It gave a clear result on the effects of weekly fitness classes on a class of dancers.

Rafferty, S., Redding, E., Irvine, S. and Quin, E., 2007. The effects of a one-year dance-specific fitness training program on undergraduate modern dance students: an experimental study. JOURNAL OF DANCE MEDICINE AND SCIENCE, 11(1), p.37.

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World Health Organisation. 2018 - Nutrition

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World Health Organisation. 2018 - Nutrition

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The World Health Organisation gave a clear but detailed definition of nutrition, as well as the definition of good nutrition - 'the intake of food in relation to the body’s dietary needs. Good nutrition - an adequate well-balanced diet combined with regular physical activity - is a cornerstone of good health.'

World Health Organisation. 2018. Nutrition. [ONLINE] Available at: http://www.who.int/topics/nutrition/en/. [2/11/2018]

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Nutrition: WHO health topic page on nutrition links to descriptions of activities, reports, publications, statistics, news, multimedia and events, as well as contacts and cooperating partners in the various WHO programmes and offices working on this topic.

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Anthropometry, Somatotypes, and Aerobic Power in Ballet, Contemporary Dance, and Dance Sport. Medical Problems of Performing Artists

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Anthropometry, Somatotypes, and Aerobic Power in Ballet, Contemporary Dance, and Dance Sport. Medical Problems of Performing Artists

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This journal contained research on the fitness and body types of dancers from different genres of dance. From this, I found that female ballet dancers had a lower fat percentage than females in

Liiv, H., Wyon, M. A., Jürimäe, T., Saar, M., Mäestu, J., & Jürimäe, J. (2013). Anthropometry, Somatotypes, and Aerobic Power in Ballet, Contemporary Dance, and DanceSport. Medical Problems of Performing Artists, 28, 207-211.

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I used this diagram to assist me when I was looking at how the muscles and bones work within the body.

MSD Manuals. 2017. Muscles. [ONLINE] Available at: https://www.msdmanuals.com/en-gb/home/bone,-joint,-and-muscle-disorders/biology-of-the-musculoskeletal-system/muscles. [12/11/2018].

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Runners World - Top 3 Foods for Muscle Soreness

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Runners World - Top 3 Foods for Muscle Soreness

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This research looked into the top 3 foods for an athlete to prevent or recover from muscle soreness.

Salmon. It is classed as both a protein and a healthy fat, both categories are the crucial in rebuilding and repairing muscles.

Eggs. They have a certain protein which is ideal for combating muscle soreness.

Tart cherry juice. They are made up of compounds known as anthocyanins which help to relieve muscle pain and reduce inflammation and cellular damage.

Runners World. 2018. Top 3 Foods for Muscle Soreness. [ONLINE] Available at: https://www.runnersworld.com/women/a20799168/top-3-foods-for-muscle-soreness/. [12/11/2018].

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I am a huge advocate of paying careful attention to postworkout nutrition. As runners, we often get caught up in what to eat before the run (it's all about getting the best run, right?!) and how to fuel during the run. Then, once it's over, we feel like we can walk away from it-do a quick stretch and them BAM! Emails to answer. Rushed shower to get to work in time. Kids pulling at you. The list goes on. A lot of times we're lucky if we have time to grab food, let alone pay attention to what it is. And without paying attention to that refuel, we can be setting ourselves up for prolonged recovery times and increased muscle soreness.

There are a few foods and food groups that will help to fight inflammation and delayed onset muscle soreness (both things that are inevitable after a long, hard workout) when you incorporate them into your postworkout eats, whether immediately after your run or at a meal later in the day.

Below are three everyday foods that go above and beyond to help fight muscle soreness.

Salmon
Salmon falls into both the protein and healthy fat category, both of which play an integral role in rebuilding and repairing muscle. I'm going to focus on the rich, high levels of healthy omega-3 fatty acids that are delivered in each serving. Omega-3s are known for fighting inflammation, boosting blood flow to muscles during exercise, and, following exercise, decreasing muscle soreness and reducing swelling.

Try: Purchase a double serving of salmon for dinner one night. Pile the leftovers on a leafy green salad with pistachios, berries and balsamic for lunch after a big morning run.

Eggs
I consider eggs the perfect food. They can be prepared in a bajillion ways, are easy and portable, and deliver a hefty dose of nutrients in each serving. Plus, the quality of protein delivered from an egg is uniquely suited to combating muscle soreness and promoting muscle growth. With each egg, you get six grams of protein coming from all essential amino acids. You also get important vitamins and minerals, specificaly vitamins A, E and K along with B vitamins.

Try: Hard boil and peel a batch of eggs as part of your weekly meal prep, and grab daily as snacks or part of a meal.

Tart cherry juice
Like other berries, cherries are known for their high antioxidant and anti-inflammatory properties. Research shows, however, that the compounds specifically delivered from cherries, known as anthocyanins, help to relieve both muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise. While cherries will deliver antioxidants, it's the research specific to montmorency tart cherry juice, which delivers a much more concentrated form of compounds. (higher boost of antioxidants in less volume).

Try: I love sipping on a spritzer of seltzer water, tart cherry juice and a wedge of lemon. Or, blend a smoothie of chocolate protein powder, ½ cup cherry juice, frozen cherries and almond milk. A frozen banana is optional.

Learn more about recovery nutrition and let us know what your favorite go-to recovery food is.

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I am a huge advocate of paying careful attention to postworkout nutrition. As runners, we often get caught up in what to eat before the run (it's all about getting the best run, right?!) and how to fuel during the run.

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Muscular Fatigue: Considerations for Dance

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Muscular Fatigue: Considerations for Dance

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This journal talks about the effects of fatigue on injury and the importance of rest and recovery time.

Wyon, M.A. and Koutedakis, Y., 2013. Muscular fatigue: considerations for dance. Journal of dance medicine & science, 17(2), pp.63-69.

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I used the BMI calculator to apply the required height and weight of a Russian ballet dancer to myself to put into perspective the requirements for a Russian ballet dancer.

NHS. (2018) BMI healthy weight calculator. [ONLINE] Available at: https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/ [19/11/2018].

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The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

Who can use the calculator

The BMI calculator is suitable for adults and children aged 2 years old and over.

The BMI calculator may not be suitable if you think you have an eating disorder or are being treated for one. Ask a GP for advice.

If you are pregnant, use your pre-pregnancy weight when calculating your BMI.

BMI weight ranges

Adults

A BMI calculation in the healthy weight range is between 18.5 to 24.9.

For Black, Asian and some other minority ethnic groups, the healthy weight range is 18.5 to 23.

For people of White heritage, a BMI:

below 18.5 is underweight

between 18.5 and 24.9 is healthy

between 25 and 29.9 is overweight

of 30 or over is obese

Black, Asian and some other minority ethnic groups have a higher risk of developing some long-term conditions such as type 2 diabetes with a lower BMI. People from these groups with a BMI of:

23 or more are at increased risk (overweight)

27.5 or more are at high risk (obese)

Children's BMI

For children and young people aged between 2 to 18 years old, the BMI calculator takes into account age and gender as well as height and weight.

A child's BMI is given as a "centile". The centile number shows how their BMI compares with other children of the same age and sex as a percentage.

For example, a girl on the 75th centile is heavier than 75 out of 100 other girls her age.

The BMI calculator works out if a child or young person is:

underweight - on the 2nd centile or below

a healthy weight - between the 2nd and 91st centiles

overweight - 91st centile or above

very overweight - 98th centile or above

See a GP if you're concerned about your child's weight. They may be able to refer you to your local healthy lifestyle programme for children, young people and families.

Limitations of the BMI

Muscle mass

The BMI calculation does not include muscle mass, which weighs more than fat.

This means muscular adults and athletes may be classed as overweight or obese even though their body fat is low.

BMI results

Underweight

Being underweight could be a sign you're not eating enough or you may be ill. If you're underweight, a GP can help.
Find out more in underweight adults
If you have an eating disorder, the BMI calculation results do not apply. Please get further advice from a GP.

Healthy weight

Find out more about having a balanced diet and find fitness videos you can try at home to maintain a healthy weight.

Overweight

If you want to lose weight, you can find more information at NHS Better Health.

Obese

Read more information about obesity. You may want to see a GP for help and advice.

Waist to height ratio

Measuring your waist to height ratio can tell you if you have excess tummy fat, even if you have a healthy BMI.

To calculate your waist to height ratio, measure your waist and divide it by your height. Use measurements in the same units (for example, centimetres or inches).

A waist to height ratio of 0.5 or higher means you may have increased health risks such as heart disease, type 2 diabetes and stroke.

To measure your waist:

1. Find the bottom of your ribs and the top of your hips (just above your belly button).

2. Wrap a tape measure around your waist midway between these points.

3. Breathe out naturally before taking the measurement.

How the BMI is calculated

The BMI calculation divides an adult's weight in kilograms (kg) by their height in metres (m) squared.

For example, if you weigh 70kg (around 11 stone) and are 1.73m (around 5 feet 8 inches) tall, you work out your BMI by:

1. squaring your height: 1.73x1.73 = 2.99

2. dividing 70 by 2.99 = 23.41

Your result will be displayed to 1 decimal place, for example 23.4.

A child's BMI is expressed as a "centile" to show how their BMI compares with other children of the same age and sex as a percentage.

For example, a girl on the 75th centile is heavier than 75 out of 100 other girls her age.

Next steps

You can use your BMI result as a starting point for further discussion with a GP about your weight and general health.

A BMI above the healthy weight range or too much fat around your waist can increase your risk of serious health problems like:

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Check your BMI and understand your result