Ballet with "Bad Knees"
Your body came with only one pair of knees. They are hard workers and absorb about 1.5 times your body weight of pressure as you move around. That pressure, plus regular wear and tear, takes a toll over time.
Here is a summary of her tips:
As you age, muscles and ligaments get weaker. The knee's shock absorbers (pads of cartilage called menisci) start to deteriorate. So does the cartilage protecting the ends of the leg bones where they meet the knee.
The cool thing is that ballet-based exercise can help "age-proof" your knees, by keeping the supporting muscles and connective tissues strong and flexible. It also helps improve balance, which reduces knee strain.
When done incorrectly, however, ballet-based exercise can harm your knees. That's why it is so important to understand how to do ballet movements correctly, to protect your knees.
Tiekka, at Everyday Ballet, has a great video with tips for those with "bad knees," but it's also a great video for those with good knees who want to keep them that way!
Here is a summary of her tips:
- When bending your knees (such as in demi-plies) always keep your knee aligned with your toes. Don't let your knees fall inward or outward.
- When doing plies, keep your pelvis over your feet. Don't let it swing backward into a squat, or tuck under into a scoop.
- When doing plies, keep your heels on the floor. Don't let them pop up.
- Keep your knee-bending movements smooth and controlled. Don't pop and don't pulse.
- Don't do overly-repetitive plies; two or three in each position is be plenty. More just fatigues your muscles.
- Use your core muscles to support your posture as you bend and rise in plie. A solid core is easier for your knees to support.
- Don't bend too deeply. Demi-plies are really all you need. Grand plies aren't recommend for those with "bad" or aging knees.
- Press into the floor when rising from a plie. Engage all your leg and core muscles when rising to take some of the burden off your knees.
- And as always, modify or skip any movement that gives you pain. Pain is your body saying, "Don't do that!" Listen to it!