By Dr Craig Hookham

As a GP and parent of a young ballerina, I’ve gained unique insights into the world of dance. My daughter, Audrey, has been immersed in ballet for years, and her journey has been both inspiring and enlightening. Watching her balance school, friendships, and the rigorous demands of ballet has deepened my appreciation for the discipline and resilience required to pursue a professional dance career. Recently, Audrey suffered a fracture in her foot at the base of her fifth metatarsal—a significant foot injury for any dancer. Remarkably, she was back on stage within a week, performing in a Darco shoe under the close supervision of her experienced dance physiotherapist. This experience highlighted the immense physical demands ballet places on young bodies and the unwavering determination dancers exhibit to perform despite pain. With professional guidance and careful management, Audrey’s recovery has been excellent, though she continues to work on strengthening her foot.

This experience provided valuable insight into the physical and mental challenges dancers face and inspired me to pursue a Master’s in Dance Medicine. My goal is to better understand the unique needs of young dancers and provide the best support possible to help them thrive.

The Physical Demands of Ballet

Ballet is as physically demanding as it is graceful. Every pirouette, leap, and pointe exercise takes a toll on the body, requiring exceptional strength, flexibility, and control. Pointe work, a significant milestone for any ballerina, demands robust muscles in the feet, ankles, and legs. Without proper preparation and technique, dancers are at risk for injuries like tendonitis and stress fractures (Kadel, 2006). Many dancers learn to manage the aches and pains that come with their craft—blisters, muscle fatigue, and soreness are all part of the journey. However, with the right guidance, including proper warm-ups, strength training, and recovery strategies, they can minimise the risk of long-term injuries (Allen and Wyon, 2013).

Common Ballet Injuries

The physical toll of ballet often leads to certain injuries, many of which are preventable with the right precautions. Here are some of the most common:

• Tendonitis: Inflammation of tendons, particularly in the Achilles, caused by repetitive strain.
• Stress Fractures: Tiny cracks in bones, often in the feet, resulting from repetitive force (Kadel, 2006).
• Ankle Sprains: Ligament injuries from incorrect landings.
• Plantar Fasciitis: Painful inflammation of the tissue along the bottom of the foot due to overuse.
• Shin Splints: Pain along the shin from repetitive stress or improper technique.
• Blisters and Calluses: Common among dancers, especially during pointe work, and often painful.

Understanding these injuries helps in their prevention. Proper technique, regular strength training, and adequate recovery are essential for keeping dancers healthy and performing at their best (Kadel, 2006).

The Role of Nutrition in Performance

Nutrition plays a crucial role in a dancer’s performance, recovery, and overall health. Ballet is incredibly demanding, and dancers need to fuel their bodies with a well-balanced diet to maintain energy and aid recovery.

Key components of a dancer’s diet include:

• Proteins: Essential for muscle repair and growth. Sources include lean meats, fish, eggs, tofu, and legumes (Burckhardt et al., 2011).
• Complex Carbohydrates: Provide sustained energy. Whole grains like brown rice, quinoa, oats, and whole wheat products are ideal.
• Healthy Fats: Support long-lasting energy and overall health. Avocados, nuts, seeds, and olive oil are excellent options.
• Fruits and Vegetables: Packed with essential vitamins, minerals, and fibre. A variety of colourful produce ensures a wide range of nutrients (Burckhardt et al., 2011).
• Calcium and Vitamin D: Critical for bone health, especially under the physical stress of dance. Dairy products, fortified plant-based milks, and leafy greens are great sources (IADMS, 2018).
• Hydration: Vital for optimal performance, especially after intense sessions. Water should be the primary choice, but adding slices of fruit or herbs can make it more appealing (Allen and Wyon, 2013).

A balanced, nutrient-rich diet not only enhances performance but also supports long-term health and helps prevent injuries.

Mental Health and Social Balance

Beyond the physical challenges, ballet also takes a toll on mental health. The intense time commitment can lead to feelings of isolation as dancers often miss out on social events. However, building strong connections within the dance community can help. Fellow dancers understand the pressures and can offer invaluable support (Quested and Duda, 2010).

Maintaining mental well-being is just as important as physical health. Research shows that dancers who balance their training with social connections and hobbies outside of dance are better equipped to handle the pressures of performance. Creating an environment where mental health is prioritised ensures that dancers remain resilient and passionate about their craft.

Final Thoughts

The journey of a young dancer is one of extraordinary discipline, resilience, and passion. From managing injuries to maintaining a balanced diet and supporting mental health, every step in the process is an opportunity for growth.

As both a parent and a GP, I’m committed to supporting young dancers like Audrey as they pursue their dreams, ensuring they prioritise their health and well-being. For dancers and their families, my advice is simple: embrace the challenges, but always remember to care for your body and mind. With the right support and guidance, you can achieve incredible things both on and off the stage.

References

Allen, N. and Wyon, M. (2013) ‘Dance medicine: Strength and conditioning in dance’, International Journal of Sports Physical Therapy, 8(4), pp. 360–368.

Burckhardt, P., Wynn, E., Krieg, M.A., Bagutti, C. and Faouzi, M. (2011) ‘The effects of nutrition, puberty and dancing on bone density in adolescent ballet dancers’, Journal of Dance Medicine & Science, 15(2), pp. 51–60.

International Association for Dance Medicine & Science (IADMS) (2018) ‘Bone health and female dancers: Physical and nutritional guidelines’.

Kadel, N.J. (2006) ‘Foot and ankle injuries in dance’, Physical Medicine and Rehabilitation Clinics of North America, 17(4), pp. 813–826.

Quested, E. and Duda, J.L. (2010) ‘Exploring the social-contextual determinants of well- and ill-being in dancers: A test of basic needs theory’, Journal of Sport and Exercise Psychology, 32(1), pp. 39–60.