Tessa McNeil Summative Assessment by

Physical + Periodization Goals for Term 2 and onwards

tessamcneil2 — 2024-12-07 15:19:29 UTC

Looking over my progression over the last few months in ballet, I have congratulated myself on my accomplishments and growth in certain skills or areas, but have also reflected on the areas I might still be finding weakness, or feel I might be able to find more growth.

Physical goals within Ballet:

Continuing to find length and physical growth in positions
Continuing to work on supporting and lengthening myself in my standing leg(s), while reaching through when legs might be extended
Working on my spot in turns
Correcting bad habits such as over turnout

Periodization goals:

Making sure I am using the short weeks to stay on top, not fall behind, and properly rest
When I experience fatigue and/or flare ups, making sure I am properly resting + recharging, before returning and pushing through

Reflection of Term 1 regarding strength + injury flare-up's

tessamcneil2 — 2024-12-07 15:19:29 UTC

After getting through the first month at LCDS, I started noticing changes in my physical state, as in experiencing more physical fatigue and flare ups, especially with jumps and cardio. After completing a triage appointment and seeing Lydia for a physiotherapy appointment, we assessed that my original recovery physical therapy exercises had not properly prepared me for all areas of returning to dance, hence why I was finding fatigue and moments of pain in places like jumps and/or cardio. This is the list of physiotherapy exercises given to me by Lydia, to help re-strengthen my ankle, and help work on reducing + pushing through the fatigue, so I can and will continue to dance at my greatest, fullest ability.

Psychological impact: Post operation, isolation, and recovery

tessamcneil2 — 2024-12-07 15:19:29 UTC

When my injury happened, it was a major change to my life. I went from 30 hours of ballet school, to being bedridden for the next 6 months; waiting two weeks painfully in-between my injury to complete my scheduled surgery. I was able to find a picture when I was in the recovery process, feeling very disassociated and depressed; due to being stuck in the unknown of my future, experiencing FOMO, and having to question my passion for dance.

My Initial Injury + Surgery

tessamcneil2 — 2024-12-07 15:19:29 UTC

Unfortunately, I do not have access to my original x-ray, but I wanted to give an example of physical evidence of my injury: fracturing my fibula and tearing three ligaments. I had surgery in May 2021, permanently securing a plate and 8 screws in my right ankle. I was 6 months bed-ridden in a boot, 6 months back to walking again in a boot; following, I spent 3 months in an ankle brace, to once again be independently walking.

Introduction

tessamcneil2 — 2024-12-07 15:19:29 UTC

I wanted to use this as opportunity to discuss my own personal journey of navigating a severe injury in a ballet school, coming out of surgery, and pipelining to physical therapy; taking a gap year, and navigating the obstacles of being back in full time dance training: while still having injury flare-up, and making sure my body is adequately equipped for the demand of the course. I wanted to discuss the psychological impact of injury, how topics such as nutrition, and rest impact injury recovery and well being, as well as the importance of periodization within injury recovery, and dance longevity.

How does nutrition affect me in the classroom space? Reflecting on Term 1:

tessamcneil2 — 2024-12-07 15:19:29 UTC

After implementing time in each of my mornings to eat a proper breakfast before I leave for the day, I understand the importance of fueling your mind and body. Tracking my nutrition each day since being a student at LCDS, I can notice significant changes. Similar to the effects I noticed from my sleep hygiene, I noticed a difference in:

My focus
Ability to absorb information
Mental stamina
Mood
Energy

Typically, days or times when I didn't take the proper time to fuel for the day and/or ballet class, I could notice

Stronger lack in motivation
Feeling more impatient, losing focus on in-class material quicker, and feeling my mind wander a bit more to unrelated places.

Significance of Breakfast: My morning fuel

tessamcneil2 — 2024-12-07 15:19:29 UTC

As someone who struggles with fatigue, nutrition has become an important factor, alongside injury recovery and full time dance training. I find a significant difference in my focus and energy, from morning to lunchtime, when I get a good breakfast in. Typically, I like to make oats, with oat milk, peanut butter, chia seeds, dried fruits, and honey on top for my own enjoyment, getting in protein, fiber, micro and macro nutrients.

How have I applied periodization through my injury recovery, all the way to today?

tessamcneil2 — 2024-12-07 15:51:08 UTC

When I was coming out of operation and beginning focusing on getting back to dance, physical therapy, and periodization, were a major part of my recovery. I understood proper rest, re-strengthening, and patience were going to be a significant part of the next few years if I really wanted to find returning to dance a possibility, in the safest way; without the fear of re-injury.

Making the decision of taking a gap year after graduating in May, 2023, I believe was the best decision. I had made full recovery from my injury by graduating, but I was very close to burnout. I felt with my recovery time, I had spent more energy getting back to a place I felt confident, yet still being consumed by the fear of falling behind. Practicing periodization upon graduating, and before coming to LCDS: I was able to strengthen other areas of myself, get to know myself better, and engage in professional dance opportunities.

Dancing then: Adagio

tessamcneil2 — 2024-12-07 15:55:02 UTC

This is a ballet video from earlier this year, specifically a center adagio combination, during the audition and admission process. Since I had been taking time off from full time dance training during my gap year to focus on other aspects, as I still struggled with injury flare -ups from time to time, you can still see moments of weakness in the standing leg, and moments of less stability.

Dancing Now: Adagio

tessamcneil2 — 2024-12-07 15:55:54 UTC

This was a recent video in Kate's ballet class, showing a center adagio combination as well. As noticed, I still have moments of struggle, or instability, but overall I am able to find a better foundation, and hold positions for longer; enjoying myself a bit more.

Dancing now: Grand allegro

tessamcneil2 — 2024-12-07 15:56:48 UTC

This was a video in Kate's ballet class as well; performing a sequence of a grand allegro combination. Looking back at the first video and comparing the time gaps, you can see more strength progression, with better stability in the adagio over time, to finding better stability as well in more fatiguing places for my injury, such as grand allegro.

My nighttime routine + goals

tessamcneil2 — 2024-12-07 16:47:42 UTC

As a dancer, it is easy to want to keep going with the adrenaline of the day, so I make sure to adequately prioritize an evening routine to help wind myself down, make sure I am getting quality sleep, as well as preparing myself for the next day of socializing, training, and focus.

I start out the evening with:

Dinner
Showering; following with lotion + moisturizer
Preparing items for the next day
Rolling out and gentle stretching
Meditation + Daily Reflection

How does rest affect me in the classroom? Reflections of Term 1:

tessamcneil2 — 2024-12-07 16:51:02 UTC

Upon reflecting on my sleep hygiene over this term, I took time to reflect on my stamina, focus, energy, and overall mental + physical mood in ballet.

I tracked my levels in comparison to how much sleep I was getting -

What time at night I was going to sleep?
What routines or practices was I implementing before actually going to sleep?
How did that affect my mood upon waking up, and overall performance in ballet?

Noticing when going to bed at midnight or after, I was less engaged, and struggled to absorb information, for example, knowing the combination before performing it, versus mentally spacing out while the combination was being taught, and having to follow classmates mid-combination to keep up.

Things I do to help during or after a flare-up

tessamcneil2 — 2024-12-07 23:54:16 UTC

Demonstrating the physical position on the wall: legs up on the wall, also known as viparita karani, is a great resource to finish off a long week of strenuous dance training - or draining fluid/swelling from the legs and ankle. Typically, when swelling and/or pain arises in my ankle during, before, or after class, this is a phenomenal position to spend time in and restore the body. I will take about 15-20 minutes, but if needed, I will stay in the position for as long as felt needed. Another resource I use for flare ups is pain relief ointment or medication, such as Advil Liquid Gels (ibuprofen), and Tigers Balm or Voltaren, to help prevent and reduce swelling, redness, and pain; during, or after a flare up.

Rest goals for Term 2 onwards

tessamcneil2 — 2024-12-09 15:33:09 UTC

While reflecting on the ups and downs of my rest within periodization, short weeks, and sleep hygiene, my goals for Winter Break into Term 2 are:

Consistent wake up and bedtimes
Minimum of 1 rest day a week
One full day a week off social media

Nutrition goals for Term 2 onwards

tessamcneil2 — 2024-12-09 15:33:39 UTC

After reflecting on my relationship with food and overall nutrition hygiene, I feel positive about fueling myself throughout the day looking over the past term, but of course I still have areas I would like to improve/keep improving in.

Focusing a bit more on protein
Making sure I’m not eating too late in the night

tessamcneil2 — 2024-12-09 15:44:30 UTC

Bessel Van Der Kolk. 2014 Body keeps the score: Brain, Mind, and Body in the Healing of trauma, New York, New York: Penguin Books.

Chan, A. 2021 Book Review: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma [Online] (Aug 18, 2021) Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8418154/#s2

Fernandez, M. 2021 Exploration of Dancers' Post-Injury Psychological Experiences [Online] (Spring, 2021) Available at: https://cedar.wwu.edu/cgi/viewcontent.cgi?article=2053&context=wwuet

Turnagöl, H. 2021 Nutritional Considerations for Injury Prevention and Recovery in Combat Sports [Online] (December 23, 2021) Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8746600/

Charest, J. 2023 Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health [Online] (February 23, 2023) Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9960533/#R174

Yu, Y. 2023 Oat milk analogue versus traditional milk: Comprehensive evaluation of scientific evidence for processing techniques and health effects [Online] (September 3rd, 2023) Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10534225/#:~:text=Oat%20milk%20contains%20a%20good,promising%20alternative%20to%20traditional%20milk.

2021 Insight Timer App: [Online] Available at: https://insighttimer.com/en-gb

How does my injury still psychologically affect me?

tessamcneil2 — 2024-12-09 20:05:12 UTC

In his work “The body keeps the score,” Bessel highlights that traumatic stress is at the root of neuroscience. Traumatic stress is associated with functional and chemical changes in the emotional part of the brain—the limbic area and brain stem. Knowing the functions of the amygdala, hippocampus, and prefrontal cortex, as the primary stress responders in the brain, can provide a new therapeutic direction for PTSD management. The hyperactive status of the amygdala triggers the release of stress hormones (Badura-Brack et al., 2018 ) and impairs the functioning of the hippocampus, causing traumatic memories to remain vivid."

After forcefully having to be out from dance for such a long period of time, and becoming used to the factor of physical limitation when I was in recovery/physical therapy, the topic of mental blocks has continually become an obstacle to overcome. Feelings of isolation, alienation, and self limitation have arisen in all forms during and after the process of recovery, as the fear of never fully catching up or missing out with your classmates can and has definitely felt overwhelming.

Practicing things such as:

Mindfulness
Affirmations
Patience with myself

Have all been things that have helped my recovery time significantly, as well as continued to help in moments my injury might have arisen in a flare up, or when having mental blocks in class.

tessamcneil2 — 2024-12-09 21:01:00 UTC

Chan, A. 2021 Book Review: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma [Online] (Aug 18, 2021) Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8418154/#s2