The Ballerina's Bad Habit
You work hard on turnout in class every day. But once you leave the studio, make sure you’re in parallel. Walking around turned out stresses your hips, knees, ankles and feet, causing micro-trauma that could lead to injuries like tendonitis or knee pain. It could also hurt your technique. “You’re overusing the muscles you need for ballet class,” says Erika Kalkan, PT, DPT, a physical therapist at the Harkness Center for Dance Injuries at New York University Langone Medical Center’s Hospital for Joint Diseases. “Those muscles will be fatigued, so you won’t be able to use them as efficiently when you’re dancing.”
Kalkan explains that if your legs naturally turn out when you’re walking, your body is probably compensating for some weakness or tightness. Be sure to stretch your calves as well as your external rotators (sitting down with your left leg straight in front of you, cross your right foot over the left knee—making a number 4—and lean forward with a flat back, then switch sides). Kalkan also recommends strengthening your internal rotators with reverse clamshells (lying on your side with your knees bent and together, lift your top foot) and practicing doming exercises to build up the intrinsic muscles of your feet. Then, once you get on the street, consciously remind yourself to keep your toes facing forward until it becomes a habit. Your technique will thank you.