Click on the image (Hyperextended knees, Dance Anatomy and Kinesiology, Karen Clippinger)

DanceCore

DanceCore is a primarily ballroom dance based instructional studio as well as teaching contemporary dance.

We base our teaching in kinesiology, anatomy, movement analysis, and several posture and relaxation techniques such as Pilates and Alexander Method. With this background we also teach movement training to other forms of dance, athletes, singers, actors, or anyone that moves. The instruction is based on principles of movement that create the foundation of stability, flexibility, strength and quickness.

We currently teach private lessons in both competitive and social ballroom dance, traveling workshops, as well as coach the competitive medley ballroom team at Hillcrest High School and run a supporting after school program at Sandcreek Middle School and the elementary schools in the district.

How to ice swollen body parts

If you have a swollen body parts you want to follow a simple recipe.

72 hours of a major injury: Ice only

Ice 3 times a day for 20 minutes at least

After the three days are over you want to heat it to bring blood to the area in order for the oxygen to heal it.



When you have continued swelling you want to ice 20 min, heat 15 min, then ice 20 min.


I had Tendonitis, Fasciatis, and Tarsal Tunnel in my left ankle. Notice the past tense. Had. I have discovered much in fighting with this in my body and the antagonistic dancing.
1. I warm up before I stretch or dance
2. Consistently do anaerobic or aerobic exercise (3 days a week: 30 min or less or aerobic benefit, 30+ minutes for weight removal.)
3. stretch and make sure I am cool when I finish

When I do these things the Tendonitis and Tarsal Tunnel don't resurface. Fasciatis is one of those things that requires you stretch and play with your skin. It is demonstrated on an earlier post.

Knee pain stretches and anatomy-ish

Somewhere hidden in our computer are some lovely images that we took before our macbook crashed. It happens to have our only camera, so....

Anyway.

Knee pain:

ABOVE THE KNEE - most usually means that your quadreceps are tight. They connect in front of your hip and go over the top of the kneecap and attach onto the Tibia.

Remedy:

Get down on one "bended knee" as if proposing. With your body upright bend the front knee and feel the stretch on the knee that is on the floor. You will feel the stretch on the front of your quad that is pointed to the floor.

I suggest putting something soft under your knee until your quads are more loose. Any floor will feel hard until your quads consistently release their tension.
(If you don't feel the stretch tilt your pelvis to the "ceiling" or as far as it will go.)


OUTSIDE OR BELOW THE KNEE - most usually means that your Ilio-Tibial Tract is tight. Otherwise called your IT Band. This band connects on various muscles in front and behind your hip bones, gathers and runs down the side of your thigh. when it reaches your knee it attaches itself in several places starting with the outside of your knee and going around to the inside on the bottom.

Remedy:

Sit on the floor with STRAIGHT legs. Roll up on your side and take your head toward your knees (for one portion of the IT Band). Stay up on the side of your leg and hold your body up as if you were a mermaid (for another portion of the IT Band). Now roll your hip forward while keeping your body up to the side (the last main portion of the IT band).

I will try to take images of my kidlet doing the stretches. If she can do it so can you.