06/24/2025
🩰 Dancers: Protect Your Knees, Ankles & Hips with Smarter Technique! 💪🦶
Whether you’re turning out, jumping, or pushing forward — your movement starts from the ground up. Proper alignment is essential to stay strong, safe, and injury-free.
🔄 Turnout Done Right
“Cranking” turnout from your feet instead of your hips.
❌ This leads to flat arches, heels hitting the floor first, an arched lower back, and strain across your spine, pelvis, knees, and ankles.
✅ Instead, use your external hip rotators (deep hip muscles) to initiate movement from the hip joint.
📊 Healthy Turnout Breakdown:
🔹 65% from the hip
🔹 25% from the ankle
🔹 10% from the knee
Your body’s anatomy (hip depth, flexibility) will influence your turnout — and that’s okay!
🚫 Unhealthy signs:
– Flattened arches
– Outer heel hitting the floor first
– Overarched back or tilted pelvis, knees, and ankles.
🦵 Better Knee & Ankle Alignment in Motion
Jumping, turning, or pushing forward? It all starts with a bent knee.
✅ Use balls between the thighs and ankles to cue proper alignment: knees tracking over feet, avoiding strain or collapse inward/outward.
⚠️ Misalignment can disrupt your spine, pelvis and performance leading to preventable injuries.
🙌 Bonus Tip: Work with a movement specialist like a chiropractor to stay aligned and performing at your best.
