0 comments / Posted on by Sonja Church

How To Prevent Pointe-Related INJURIES

It's easy to misuse muscle groups or to develop bad habits over time. These things can alter your pointe work from good, to bad, to painful.

                       To avoid foot strain and injury -- apply these                        
4 SIMPLE TIPS as you train en pointe:

1. USE KEY PARTS OF YOUR BODY -  Use everything in your foot, lower leg, and body the way it was designed to be used. This will translate into strong, less injury-prone pointe work. 

This may seem obvious, but dancers are not always trained to utilize other parts such as their inner thighs, feet, and lower legs. If you do not draw on these other key areas your body will try to compensate in other, more vulnerable ways. This is where injuries come in. 

A lot dancers have weaknesses in their feet and end up using other structures or muscles that were never meant to be used.

2. USE INTRINSIC FOOT MUSCLES V. EXTRINSIC ONES
 - If your intrinsic foot muscles are weak, your feet are more susceptible to injury and stress. This is another reason to focus on strengthening exercises. For more information on identifying the difference between these two groups and how to strengthen intrinsic muscles click here

3. DON'T CLAW YOUR TOES 
- Clawing also known as "curling" can lead to blisters or corns. If you curl your toes, you will likely not use the correct muscles in your foot. This results in a weakly positioned foot on pointe. You can correct this habit by simply correcting your tendu. Practice a proper tendu exercise that breaks down the tendu movement for you, and corrects any place you were in error. You may need to do this slowly and intentionally, many times over again to get the correction into your body. Try wearing socks at the barre so you can see the articulation of your foot through tendu. Click here for a demonstration.

 

4. DON'T GRIP TENDONS - Gripping your tendons happens at the front of your ankles. This can lead to some damage over time, mainly tendinitis. I formed a habit of doing this and it resulted in inflamed achilles tendons. Not fun. Ask your instructor to examine you closely for this. If you have this habit, really try to break it. Habits can develop even after years of training and doing things properly. For some photos on what gripping looks like, click here.

Let us know if you have any thoughts on this topic! We'd love to hear. 

Xx,

Sonja 
Founder 
Ballet Belle




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Measurements in U.S. INCHES

Belle Leggings

SIZE XS S M L XL 
WAIST 25 28 30 35 37
35 38 41 45 49
INSEAM LENGTH 26 1/4 26 3/4 27 1/8 27 1/2 27 7/8

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 36 hips.

Belle Crewneck

SIZE S M L XL 2XL
ACROSS SHOULDER 20 22 24 26 28
BODY LENGTH 28 29 30 31 32
CHEST WIDTH 21 23 25 27 29
SLEEVE LENGTH 24 24 24 24 23 1/2

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.


Belle Off The Shoulder Long Sleeve

SIZE XS  S M L XL 2XL
CHEST 24 1/4 25 1/2 26 1/2 27 1/2 28 1/2  29 1/2
CENTER FRONT LENGTH 19 19 3/8 19 3/4 20 1/4  20 3/4 21 1/4

 

Model wears size M and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

 

Belle French Terry Long Sleeve

SIZE S M L XL 2XL
HPS 25 1/2 26 26 1/2 27 27 1/2
BUST 19 20 21 22 1/2  24

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size M and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust. 

Belle Muscle Tee

SIZE S M L XL 2XL
CENTER FRONT LENGTH 20 1/4 20 5/8 21 1/8 21 5/8  22 1/8
WIDTH 16 16 3/4 17 3/4 18 3/4 19 3/4

Width measured 1" below arm hole

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

Belle Tee

SIZE XS S M L XL 2XL 3XL
HPS 25 3/4 26 1/4 26 3/4 27 1/4 27 3/4 28 1/4 28 3/4
BUST (14" from HPS) 17 1/2 18 1/2 19 1/2 20 1/2 22 23 1/2  25

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

Belle Tank

SIZE XS S M L XL 2XL
HPS 25 7/8 26 1/2 27 1/8 27 3/4 28 3/8 29
BUST 15 16 17 18 19 1/2 21 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust. 

Measurements in U.S. INCHES

Belle Princess Tee

SIZE XS (3/4) S (6/6x) M (7/8) L (10/12) XL (14/16)
HPS 19 20 21 23 25
BUST 11 1/2 12 1/2 13 1/2 15 16 1/2 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size M (7/8) and is 4’3” tall, age 8. This shirt is very fitted and long in the torso. For a looser fit, order one size up.

Model wears size M (7/8) and is 4’3” tall, age 8. This shirt is very fitted and long in the torso. For a looser fit, order one size up.


Belle Princess Crewneck

SIZE XS (3/4) S (6/6x) M (7/8) L (10/12) XL (14/16)
HPS 19.75 21.25 22.5 24 25.5
WIDTH 16 17 18 19 20 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S (6/6x) and is 4’3” tall, age 8. This crewneck runs slightly large and yields a roomier fit.

Belle Toddler Tee

SIZE 2T 3T 4T 5/6T 7T
AGE 1-2 2-3 3-4 5-6 6-7
HEIGHT (in) 33-35 36-38 39-41 42-45  46-49
WEIGHT (lbs) D28-30 30-33 34-39 39-49 50-55

M = months

Belle Baby Onesie

SIZE NEWBORN 6 MONTHS 12 MONTHS 18 MONTHS 24 MONTHS
AGE 0-3 M 3-6 M 6-12 M 12-18 M 18-24 M
HEIGHT (in) 18-21 22-24 25-28 29-31 32-34
WEIGHT (lbs) 5-9 10-16 17-20 21-24  25-27



Belle Baby Tee

SIZE NEWBORN 6 MONTHS 12 MONTHS 18 MONTHS 24 MONTHS
AGE 0-3 M 3-6 M 6-12 M 12-18 M 18-24 M
HEIGHT (in) 18-21 22-24 25-28 29-31 32-34
WEIGHT (lbs) 5-9 10-16 17-20 21-24  25-27

Measurements in U.S. INCHES

Men's Tee

SIZE XS S M L XL 2XL 3XL 4XL
HPS 27 28 29 30 31 32 33 34
WIDTH 17 1/2 19 20 1/2 22 24 26 28 30 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Chest measures across the rib cage 1" below the armhole, seam to seam.

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