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Foot & Ankle Injury Prevention

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Isabella McGuire Mayes • 5 Lessons

  • Introduction
  • Introduction From Aimee
    03:00
  • Level 1, Part 1.
    31:00
  • Level 1, Part 2.
    32.00
  • Level 2
    43:00
  • Level 3
    30:00
Introduction

Welcome to Foot and Ankle Injury Prevention

Course outline

About this course.
Injury Prevention for dancers –  Foot and Ankle, Level 1, 2 and 3.
A comprehensive guide for injury prevention to the foot and ankle.
This course endeavors to provide a foundation of optimised neuromuscular function addressing strength, stability, flexibility and mobility- all components that a dancer requires in order to best protect their bodies from injury.
The 3 levels of this course will be delivered in a progressive manner to assist you to build fundamental control of movement and develop necessary tissue capacity in order to safely progress and obtain optimal results from each level.
The guidance for each level is provided to assist you to adapt the exercises to suit the requirements of your body. You can progress gradually through each level. You don’t have to do each level back to back. We suggest doing level 1 for a few weeks before progressing to level 2 and then 3. 

This course has been created by Aimee Higgs physio Ltd ( Bsc Physiotherapist )MCSP based on up to date research as of April 4th 2023.

By purchasing and taking part in one or several online classes/courses you, the client agree to hold the company Ballet With Isabella and Aimee Higgs physiotherapy Ltd entirely free from Liability, including financial
responsibility for injuries incurred, regardless of whether injuries are caused by negligence.

Yоu also acknowledge the risks involved in taking the classes off of your own accord.

Course breakdown.

 

Introduction From Aimee
03:00

An introduction with Aimee Higgs.

Aimee shares everything you need to know about the course as well as why foot and ankle injury prevention is so important for dancers.

We hope you enjoy the course!

Level 1, Part 1.
31:00

Level 1 aims and objectives:

1. To learn activation of foot intrinsics and arch support.

2. To activate and build endurance to movements of foot inversion, eversion – tibialis posterior and peroneals.

3. To build optimal neuromuscular control of plantar flexion utilising gastrocnemius and soleus to demi pointe.

4. To obtain optimal range of motion into dorsi flexion and learn control of this range.

5. To build single leg stability in standing and stability on double leg demi pointe.

Level 1, Part 2.
32.00

Level 1 aims and objectives:

1. To learn activation of foot intrinsics and arch support.

2. To activate and build endurance to movements of foot inversion, eversion – tibialis posterior and peroneals.

3. To build optimal neuromuscular control of plantar flexion utilising gastrocnemius and soleus to demi pointe.

4. To obtain optimal range of motion into dorsi flexion and learn control of this range.

5. To build single leg stability in standing and stability on double leg demi pointe.

Level 2
43:00

Level 2:

1. To activate essential hip stabilisers; gluteus medius and maximus.

2. To further develop single leg stability with increased perturbations.

3. To progress plantar flexion strength endurance, advance tendon loading and build tissue capacity to single leg positions.

4. To learn how to utilise hip stabilisers to support foot and ankle movement.

5. To introduce plyometric and agility components, learning to control accelerating, decelerating and direction control.

Level 3
30:00

Level 3:

1. Advancing calf loading exercises to more challenging positions and further building tissue and tendon capacity.

2. Progressing single leg stability to include thoracic mobility perturbations and demi pointe stability challenge.

3. Learning to develop and control isometric plantar flexion as a stabiliser during movement.

4. Increasing range of movement to develop control of foot and ankle as well as hips into more dynamic positions.

5. To build plyometric and agility to be able to optimise control of single leg movement

Meet your teacher.

Isabella McGuire Mayes

Aimee is a London based Physiotherapist Bsc (MCSP) with a specialist interest in dancers’. She previously trained at The Royal Ballet School for 8 years herself and after battling several challenging injuries decided to focus her attention on new passions. With a curiosity into the variability in physicality of one dancer’s body to another and a personal fulfillment in helping other dancers’, a progression into Physiotherapy for dancers’ seemed natural.
After qualifying as a Physiotherapist in 2016, Aimee has gained years of valuable experience working with many dancers’ from as young as 7 years old, through to vocational level, professional and also adult amateur dancers and ex professional dancers’. She has successfully rehabilitated many different and complex conditions and believes in creating tailor made rehab plans based on individual presentations and client goals.
Aimee’s input with dancers’ doesn’t stop at injury management. With an in-depth understanding of the anatomical differences that can impact technical abilities and performance, she also strives to assist dancers’ to improve their aesthetic performance by providing specific strength and conditioning programs based on assessment findings and the personal goals of each dancer. Aimee believes that the individual and personalised approach to her work is what achieves the most optimal results for her clients and endeavors to allow each dancer to be listened to, understood and fully supported under her care.
See our Affiliates page here on how Aimee can help you. 

 

What you’ll learn.
  • Three in depth levels of foot and ankle injury prevention
  • Strength, flexibility balance and stability work
  • Isolation of intrinsic and extrinsic foot muscles
  • Build endurance of the foot muscles
  • Build understanding of foot terminology
  • Understand how hip stabilising support the foot and ankle
  • Two leg and single leg stability
  • Agility and plyometric work
  • Learn how to accelerate and decelerate with control
Who is this for?
  • Children aged 10 and above and adults of all levels.
  •  Dancers’ wanting to improve and optimise their neuromuscular control.
  •  Dancers’ wanting to develop body strength, awareness and reduce their risk of dance related injuries.
  • Dancers’ wishing to understand more about their anatomy and how to protect their bodies.
  • Dancers’ who want to improve strength, stability, flexibility and mobility for improved dance technique.
Who is this not for?
  •  Dancers’ carrying acute injuries.
  •  Dancers’ requiring specific rehab in relation to an injury.
Pricing.

Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!

pricing
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.

Watch anytime and anywhere.
£30 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
Committed
Most popular!
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!

Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
Serious
Principal 0 Spaces Available!
Tired of wondering what class to do? Need structure in your routine?

Structured plans made just for you by Isabella along with direct communication with her.

Isabella will help you reach your desired goals. This gets results.

If no spots, contact us to be put on the waitlist.
£75 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
Casual
Corps
Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes. Watch anytime and anywhere.
£30 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
Committed
Most popular!
Soloist
Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more! Expect a greater understanding, detailed lessons and big progress.
£50 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
Serious
Principal
Tired of wondering what class to do? Need structure in your routine? Structured plans made just for you by Isabella along with direct communication with her. Isabella will help you reach your desired goals. This gets results. If no spots, contact us to be put on the waitlist.
£75 / Month

  • Access to Online Studio Classes
  • Live Weekly Online Classes
  • Access to all online studio plans & courses
  • 30 min call with Isabella to discuss goals
  • New personalised plan every 8 weeks
  • Plans broken down into two levels every 
4 weeks
  • Personalised video where Isabella walks you through each new plan
  • Discounted rate to in-person workshops
  • Access to live online classes throughout 
the week
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