How to Rehabilitate a Hamstring Injury in Ballet
A hamstring injury doesn’t have to end your career as a ballet dancer, but it is something that you need to watch carefully. The hamstring is a very vulnerable spot on your body because it is directly between two joints: the knee and hip. When you damage your hamstring, the area will often be swollen or inflamed. This can make the rehabilitation process a little harder. Since you use your hamstring muscles frequently in ballet dancing, you need to rehabilitate the muscles slowly and focus on stretching.
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Instructions
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Slow down on your exercises when you begin to feel pain or tightness. Continuing to use the same routine you did before the injury can slow down the healing process.
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Rest the hamstring muscle. Many dancers find it helpful to take a few days off, to give their body time to heal.
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Stretch and strengthen the muscle using exercises and routines prescribed by a doctor or trainer. You want to take things slow and steady.
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Use different techniques to increase the strength in the muscles. Many doctors recommend swimming as a way to rehabilitate the hamstring because it stretches the area without putting too much pressure on the spot.
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Tips & Warnings
If the injury becomes extremely painful, seek medical attention and stop dancing.
Do not keep the muscle covered with a dressing or bandage. This can make the injury take even longer to heal.
Avoid over-stretching the hamstring muscles as this can make the muscle even tighter.
