ICE, ICE BABY : PROPER PROTOCOL FOR ICING DANCE INJURIES

You overdid it on stage or in  the studio it and now  you’ve got a minor injury, like a muscle strain or a sprain.  Unfortunately, we’ve all been there.  If you’re absolutely certain you haven’t done major damage to yourself, you can probably treat the injury at home. If there’s any question in your mind, definitely make a doctor appointment sooner rather than later. But either way, now is  the time to employ R.I.C.E, the acronym for Rest, Ice, Compression and Elevation.

 Problem is, many dancers-even those with more experience- have a really hard time with all of it. Resting for a dancer…are you kidding? No, I’m not; baby that injury! Take a breather, you’re gonna need it so you heal up quickly, don’t make things worse… and can keep on dancing in the near future.

 Compression and elevation are both no-brainers. We’re all familiar with elastic wraps  (like Ace bandages) and various types of  sports tapes. Compression will aid in decreasing the swelling by preventing vasodilation, which is really just a fancy word for your blood pooling in the area where you injured yourself.  Just make sure you haven't wrapped  up too tightly. Elevation will help reduce swelling too. It will also keep  your blood from pooling by propping the injured body part up on a pillow- optimally above the level of your heart- while you’re resting.

 Yeah, I said rest. Again.

  Oddly enough, many dancers balk at icing their injuries.  Here are the two reasons why:

 Ice is rather uncomfortable (that’s an understatement!)

 Because they don’t know how to ice properly.

 Icing is super-important in the first forty-eight to seventy two hours after an injury. I know you probably like heat because it feels better… but when you’ve gotten a soft tissue injury like a strained muscle, ligament or tendon, the capillaries that supply blood to that area have also been injured. They actually rupture and leak into the traumatized tissue, causing bruising, swelling, stiffness and pain. Heat will exacerbate the situation; ice will alleviate it by causing your blood vessels to constrict, which basically stops their leakage…and nips the swelling, bruising and pain in the bud. It won’t stop it entirely, because that is our body’s natural response to trauma, but it will help it to heal up much more quickly.

What’s the best way to ice?

 First of all, you should never apply ice directly onto your skin, or you’ll risk damaging that tissue, too. To protect your skin, always use an ice pack with a covering, like those commercial soft gel packs with the soft flannel or fleece on the outside. If you don’t have one of those on hand, cover your skin with a thin towel or washcloth before applying ice.

 The nice thing about the medical gel packs is that they conform to the shape of your body-specifically, the injured area. If you don’t have one on hand, a package of frozen fruits or vegetables, will do the same thing, just make sure you protect your skin by covering it-or the vegetable package- with a towel before you apply it.

 You can also make a really inexpensive homemade version gel-pack. Mix one cup rubbing alcohol to three parts water, pour it into a large, durable lock-seal plastic freezer bag, and keep it on hand so that it’s ready to go when you need to ice your boo-boo.

 You’ll probably want to ice your injury at least a couple of times a day, three to four times is generally better. The area you’re icing will determine how long it should be done. For example, the skin on your ankles or feet is much thinner and way less dense or fatty than that of your upper thigh.

Quads, hamstrings, hips and knees need about twenty minutes of ice; the wrist, elbows, feet or or ankles needs about ten to twelve minutes, not more. It’s important that you don’t go over these time limits, too!

 While you’re icing, the injured area will first feel cold, then you’ll most likely experience a burning sensation. After that, your flesh becomes numb.   When you’ve reached the numb stage (or just after- set an alarm) remove your ice pack, and take at the very least an hour before re-applying the ice.   Keep doing this for three days, or the afore-mentioned forty eight to seventy two hours.

 After this, check with your doctor about follow-up treatment, the use of heat as well as ice, and remember to rest.

 A good thing to keep in your dance bag is one of those “instant” cold packs, the kind you shake to activate the ingredients… they’re inexpensive, and will work just fine til you get home and settled and can ice your injury properly.

 With R.I.C.E—and the correct and safe use of NSAIDS and icing, you should be able to make a full recovery and get back into the studio or onstage soon!

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  If you liked this  article and want to read more  tips on dance as a lifestyle,  get  yourself a signed copy of “The Belly Dance Handbook” here:  http://www.princessfarhana.com/shop.htm

Photo and design by Maharet Christina Hughes

ON GRATITUDE...AND ATTITUDE

  

 Because Thanksgiving has just passed and The Holidays have started in earnest, many of us are reflecting upon our lives, and what we are thankful for.

Gratitude is the tonic that makes our cups runneth over.

 Appreciation for what we receive or what we already have, whether material, emotional, or abstract, fills us up with joy, and spurs us to count our blessings.

 The concept of grateful thinking and positive psychology have  become buzzwords lately; these theories are studied by mental health professionals  and are also practiced by many people in their daily lives.

It is now widely believed that happiness begets more happiness, and that people with a positive outlook on life will reap benefits ranging from more meaningful emotional connections to better physical health.

Undoubtedly, you know people who are embarking upon a “Thirty Days Of Gratitude” quest, or maybe you have done it yourself, or are in the middle of it right now.  Keeping track of the many things both great and small that you are thankful for will only enhance your dancing and fill it with real joy.

So how can these ideas be applied to your dance practice?

COUNT YOUR BLESSINGS

Trust me, you have many!

 When I was younger, I was surrounded by drama, both real and imagined. I was literally a starving artist, I routinely wanted things I couldn’t have-including men- and I had really bad taste in men.  The ones I always fell for made me cry pretty often.  I used to feel like I wasn’t pretty enough, smart enough or talented enough. I  just wasn’t good enough, period. And speaking of periods, these thoughts always intensified when I was PMS-ing!  

Through the wisdom of age, I now look back on these raging emotions I had, and I  call bullshit! When I see pictures of myself from that (fairly long) time period when I thought I was pudgy and unattractive, with a   despicable round baby face, I now realize I could’ve ruled the damn world…that is, if I knew then what I know now.  And believe me when I tell you that I  these days, I  just wish I had some of that baby-fat collagen  still left!

 Who is anyone- your family, frenemies, your dance teacher or even the media to tell you that you aren’t good enough?  That you aren't beautiful enough, or a good enough dancer?

 You are. Take your  gilded cup  and see it not just as half-full, but  as overflowing and enjoy the heck out of  it…And Dance Like You Mean It!

ADJUST YOUR ATTITUDE

 As far as your dancing goes, instead of comparing yourself to others, measure your progress against your own achievements.

 Dancing and the joy you receive from it is not a competition. Even if you believe you are too young, too old, too heavy, will never be a professional or lack innate talent, you are still dancing!

 Yes, talent is a gift…but so is merely being able to dance.

 Many people do not have that luxury.

People who are injured or infirm can only dream of dancing. There are millions of women  who would love to dance that are currently living in countries where  dancing is against the law. 

Dance for them…as well as to make your own soul sing.

BEING SATISFIED WITH YOURSELF IS NOT BEING COMPLACENT

 There is a huge difference between being happy and being smug. If you love yourself, the best way to show it is by striving for greatness.

  In the world of dance, as with anywhere else, true satisfaction comes from a job well done, not from resting on your laurels, or skating by  while phoning in a performance.

Apply yourself to your dance practice and be the best you can possibly be. Be realistic about your goals and achievements and be thankful for them,  but keep challenging yourself.

BEING GRATEFUL MEANS GIVING CREDIT WHERE CREDIT IS DUE

This is not merely good professional behavior; it is also a way of thanking your dance teachers, your mentors, your costume seamstress, or anyone else who has enabled you to dance.

Remember this also includes your spouse, family members or partner; if you are lucky, they are all 100% supportive of your dancing…let them know you realize that they care.

It doesn’t matter if you are a student, a hobbyist or a professional performer- many people have helped you along your dance journey, and by acknowledging this and letting them know you are grateful for the time, knowledge and support they have given you, 

 you’ll be filling up everyone’s cups!

PERFORMANCE PRETTY: CARING FOR YOUR SKIN

Apply make up. Sweat, powder. Sweat, powder. Sweat, powder. Sweat Powder. Sweat, powder. Sweat, powder. Sweat, powder. Remove make up. Moisturize. Repeat.

For years, this has been a daily routine for me.

Dancers skin takes just as much of a beating as our bodies. We sweat our way through rehearsals, eat on the go, and don’t sleep enough or drink as much water as we should. Constant performance also requires constant stage make up…which leads to touch-ups done over sweaty skin…which leads to the perfect storm for:

Irritated, inflamed skin

Blemishes and outbreaks

Extreme dryness or oiliness

Water retention and puffiness


So, how do we combat this? Everyone’s skin is different, and we all have our own skin care rituals. But there are certain things every dancer can do to improve the health of your skin…and your body in general!


Take It Off!
Make sure to remove every trace of make up before going to bed; on performance days and on the days you’re not onstage. Leftover traces of make up on your skin can clog your pores. Leftover make up-not to mention glitter- around your eyes can cause irritation and infection! Plus, your skin really needs a chance to breathe; the more foundation, powder, colored shadows and blushes you use, you are literally suffocating your face…. so this stuff all needs to come off. How you get it off is your call- there are multitudes of make up removers on the market today, everything from pre-moistened pads and towelettes, creams, lotions and liquid removers that are either oil-based or non-oily. Some people like to use more natural make up removers, such as olive oil, and in the old days, performers basically used two things: Albolene cream or Crisco- yes, lard!

Make Up Removal Technique
No matter what kind of make up remover you use, never scrub it onto your face. This will cause irritation (especially if you use glitter on your face- which can actually make microscopic cuts in the surface of your skin) and will eventually encourage wrinkles to form.

The kindest way to remove your make up is to either spread the pad or towelette over your face, or apply your cream, lotion of liquid remover, and then let it sit for a few seconds- I usually count to thirty- before gently swabbing up the make up. This allows the remover to work on the pigments and products, and makes removal far easier.


Cleansing
I can’t tell you what works for cleansing your skin, since everybody is different, but I can tell you what works for me. After I remove my makeup, I cleanse my skin completely. My skin is combination, meaning it is dry in certain places, and oilier in others. It’s also sensitive- I tend to get red and flakey pretty easily. After a gig, I clean my skin with either Dove or Ivory Soap, and alternate these with a gentle cleanser. In the morning when I wake up, I don’t use soap or cleaner at all just lukewarm water, followed by very cold water. After that, I moisturize, let it seep in, apply my sun block, like a religious fanatic, and I’m good to go.

Your dermatologist may be able to recommend a cleansing product for you, or just test some out on your own. Plain old soap and water works fine for some people, for other’s, it’s too irritating and a mild cleanser might work better.

No matter what you use, keep your skin clean!


Keep Your Beauty Tools in Tip Top Shape
No matter how anal you are about taking off your make up, if you don’t keep your tools clean, you will basically be applying bacteria directly onto your skin. Cosmetic brushes and applicators are always full of old product, and because they are in direct contact with your skin, that means they’re always full of oils and dead skin flakes, which makes them a perfect breeding ground for germs! If it sounds gross, it is… so clean your tools regularly!

I wash all my brushes at least once a week thoroughly with soap and hot water. I use either baby shampoo or mild dish washing liquid. I swish the brushes around in the soapy water, and work them gently with my fingers, to get all the product-and soap- out of the bristles. I lay them flat to dry on a clean towel, and with my fingers, form the bristles into shape.

If you are traveling or doing multiple gigs in a row, you can do a quick-fix on-the-spot cleaning by spraying the bristles with alcohol and drying them with a tissue, or you can swipe the brush against a make up remover wipe.

I date my mascara tubes on the bottom with a Sharpie pen… once they’ve been around for three months, I toss them- because mascara is wet, and because it goes on the eyes, it’s a magnet for bacteria. You can never be too careful about this!

Replace your powder puffs or foundation sponges about once a week. Again, they’re full of germs and oil from your skin, so if you’re using an old puff or sponge, you’re just putting all that bacteria right onto your face!

Never lend your cosmetic tools to anyone- it’s the law.


Hydrate Your Skin
There us no way you can be too obsessive about drinking a lot of water. Water is one of the best- and least expensive- things you can do to improve your skin, and your health in general. Dehydrated skin looks dull, dry, flakey, and often appears bloated! Water retention is one of the things that cause facial bloating; the reason your skin appears puffy is because it is retaining water- because it doesn’t have enough! Everyone has heard the recommendation for drinking eight glasses of water a day…and it’s not an urban legend. Drinking this amount- which is equal to about a liter and a half of water- will help your kidneys clear urea, sodium and other toxins from your body. Water keeps you alert and functional during classes and rehearsals. It will also keep your skin looking dewy and glowing. As dancers who sweat profusely, we need even more. Carry water with you at all times, and make sure you have an adequate amount at a show. Even though most venues provide water in the dressing room, there usually isn’t ever enough…so keep a small bottle in your gig bag, just in case.

If you are really working out, you may also want to try water that has electrolytes added; this will not only keep your skin pretty, it will help prevent your muscles from cramping during a tough class or rehearsal. I avoid sugary sports drinks with electrolytes- aside from the fact that it adds empty calories; sugar is terrible for your skin.


Feed Your Skin From The Outside In
After cleansing your skin, pat it dry and replenish it with moisturizer. The type you use is up to you, I myself favor Neutrogena and Oil Of Olay products, they seem to work well for me, but they may not for you.

If you are older, you may be experimenting with anti-wrinkle formulas and retinols. If you have never used these products before, my advice is to go slowly. Some of these products can be very irritating to your skin before the benefits start showing. Ease into your retinoid use. If I am using a retinoid product, and the directions are to apply it every evening, at first I’ll go for every other night, to see how my skin reacts. If I don’t get too red or blotchy, then I’ll move up to every night, but I keep monitoring the situation, and I do skip nights, too.

Always use sun block; an SPF of 30 or above is best. This is essential if you are using retinoids, which make your skin photosensitive, but even if you don’t use retinoids, the sun can damage your skin. You can’t be too careful about the sun!


Feed Your Skin From The Inside Out
You probably already know this, but whatever you eat is reflected in your skin, so making sure to eat a well-balanced diet is imperative.

Inflammation is one of the prime causes of acne, by triggering cells to clog your pores, so eating foods rich in EFAs (the essential fatty acids Omega 3 and Omega 6) will combat inflammation, and also actually prevent wrinkles…and help heal your dance injuries, too! Some foods that are rich in EFAs are flaxseed, almonds, walnuts, hazelnuts, soybeans, and in salmon, mackerel and tuna. I am not a fan of fish, so I add flaxseed to my oatmeal, yogurt and salads, and eat nuts as a pick-me-up during class or rehearsal.

Your body in general- but especially your skin- needs fats to look good and function well. I’m talking about healthy fats, like you’d find in avocados or in olive oil. Don’t negate them from your diet or your skin will show it.

Many foods are rich in antioxidants (Vitamins A, some of the B vitamins, C and E plus the minerals magnesium, zinc and selenium) that destroy the free radicals in our system.

The collagen in our skin, which keeps our complexions looking young, plump, and elastic, is extremely affected by free radical damage. The older you get, the less collagen you have in general…so eat to keep your collagen healthy and functional, matter what age you are! Highly colored, un-cooked fruits and veggies are loaded with antioxidants. Just some of them are all types of berries, carrots, broccoli, leafy greens like spinach and kale, raisins, peppers, sweet potatoes and tomatoes. You can never have too much of any of these. Eat raw fruit and veggies daily, and throw them into whatever else you are eating, too. I like to include berries in with my yoghurt and cereals, but I also eat them aloe as snack or put them into my salads. I am a kale junkie- I eat it all the time. It’s amazing raw in a salad or lightly steamed, and every morning I also throw in a few leaves or a couple of handfuls of the raw, pre-packaged variety into my fruit smoothies. It will turn the smoothie a sickly shade of avocado green, but you won’t even taste it!


Quick Fixes
Here are some “emergency tactics” that you can use on days you have gigs.

If you notice a pimple developing the evening before a show and don’t have any commercial spot treatments on hand to use, try a dab of toothpaste on the blemish and leave it on overnight. It seems to dry out the pimple, and reduce it in size. I’m not sure why it works, but it does!

If that blemish is still angry and red on the day of your show, apply a little Visine or some other kind of eye drop that reduces redness directly onto the pimple. This really reduces the redness and inflammation, if only temporarily.

I have hay fever and allergies and my eyes are constantly puffy in spring and early fall. My friend Maharet taught me to thinly slice potatoes and put a couple of them over my eyes, then relax for about ten minutes. This old folk remedy is almost as good as a facelift- it reduces the puffiness immediately! For those of you who are allergic to nightshades (tomatoes, eggplants and yes, potatoes) try a couple of tea bags dipped into water as hot as you can stand, and then applied to your eyes. The tannic acid in the tea will help calm down the puffiness in your skin.


Take great care of your skin, and you’ll look radiant- both onstage and off!




Photo: Vintage Ad for Pond's cold cream

HIPS DON'T LIE: HELP CASSANDRA GET BACK ONSTAGE!

Hello dear readers, I'm appealing to all of you dancers and dance fans near and far, to help out a grand dame of the dance.

Living legend Minnesota-based belly dance pioneer Cassandra Shore, is stuck in the wings temporarily due to an injury that is deteriorating, leaving her unable to dance, or live her day-to-day life, without debilitating pain.

Cassandra is suffering from osteoarthritis in her left hip. The cartilage in the hip socket is completely gone, and the bone is eroded and pitted. She cannot walk or sit without pain, let alone dance. The only way to alleviate this condition is a total hip replacement. Without this operation, Cassandra's condition will only worsen, until she is unable to walk.

For decades, Cassandra has been loved and respected by thousands for her talent, teaching skills, and knowledge, but she has not been able to share these unique gifts for much too long. Cassandra has been living with a condition in her left hip which limits her mobility and puts her in constant pain. Because of this worsening condition, she has only been able to teach her regular classes in Minneapolis sporadically over the past year and a half, and currently is unable to teach any dance classes, and she's had to pass up teaching workshops in the United States, Germany, Austria, and Spain.

Her students miss her. Her audiences miss her. On the off-chance that you don't know her or have never seen her, do this just to feel good about yourself, and know you have contributed to the arts!

Please donate whatever you can to the fund for Cassandra's surgery, here:


http://www.jawaahir.org/getcassandradancing.htm

YOUR DANCE TEAM: SPORTS MEDICINE PROFESSIONALS

A late Happy New Year to you...welcome to my first post of 2012.

We all make New Year's Resolutions-and some we actually even keep!

But seriously, as a dancer, there is nothing more important than your overall health and physical well-being. Your body is your instrument, and it needs to stay in tune in order to perform properly.

So, for 2012, I'm proposing that we all make a resolution to get a working dance team in place.

By dance team, I don't mean a troupe- I’m referring to the variety of sports medicine professionals who keep your body- which is your main means of expression- in optimal running order. Usually, we don't think about this sort of thing until we have an emergency situation! Now's the time to change that.

Like athletes, we dancers put a huge amount of strain on our bodies… and most of us also have an extremely high pain tolerance. Unlike mere “civilians”, we are so driven by what we do that we also have a preternatural disposition to keep on working in spite of our injuries and the resulting pain. Some injuries are incurred from accidents and others from exhaustion or over-use, but any way you cut it, injuries suck!

Most professional athletes have a team that keeps them healthy and able-bodied, and as a dancer, you are essentially an athlete. Like any athlete, you will undoubtedly need sports medicine treatment at some point in your career. Basically, sports medicine is the treatment and prevention of injuries related to exercise.

Though you may not have the big bucks budget that a pro basketball player does, you do need to think ahead and anticipate what professional services your body might need in the future.

Your team should be composed of a number of sports medicine professionals with whom you have a working relationship based upon trust. The members if your team, even if you do not see them regularly, should have an understanding of what you do and the demands that you make on your body as well as what you need in terms of overall health.

On my sports medicine team, there are a couple of people I see regularly, which is at least once a month- my chiropractor and massage therapist. I’ve been working with both of them for years. If it wasn’t for them, I swear I’d be down on all fours howling in pain! They’re both familiar with my body and all it’s quirks (a big hello to all of my hyper-mobile joints!) and all of my old injuries. It’s gotten to the point where either my chiropractor or my masseur can take one look at me… and without even laying a hand on me, know where my body is off-balance.

Both of them are fully aware that I am a professional dancer with a demanding schedule, which includes hours of dancing a day plus extensive travel. Because of this, if I have an emergency, or I’m only in town for a day, they will always make room for me in their busy schedules.

My team also includes a physical therapist, who has gotten me through some serious injuries-including six herniated discs which were the result of a rear-end auto collision that occurred in 2009. Knock on wood, I don’s see him nearly as often as the other two, but he’s there in case I need him! Same with my acupuncturist.

Your team can include physical therapists, chiropractors; massage therapists, acupuncturists, personal trainers, nutritionists, Pilates or yoga instructors, performance coaches…go ahead and count in your manicurist or hair dresser if you want to! Your team members should provide services that keep you feeling robust and ready to work, and of course, everyone’s needs are unique.

Do a bit of proactive homework before you actually need any of these services. It’s a great idea to ask around and get recommendations from other dancers whose opinions you trust.

Once you have some likely prospects, introduce yourself by phone or email, explain your needs, say you are “shopping around”, and see what they have to offer, check out the prices, appointment availability, and general policies. That way, if you happen to sustain an injury, need to work on a specific area of dance, or just would love a relaxing massage, you won’t have to call your friends in desperation or troll the internet looking for whatever you need, you can simply call and make an appointment.


How often you work with your team is up to you; it might be weekly, bi-weekly, monthly, or “as needed” - but the idea is that you have your team in place, so that in case of an emergency, they are there when you need them!

Unfortunately, some of these services are not always covered by insurance and can be expensive, but if you stop to consider that all of this relates to your physical well being, (which in turn reflects on your ability to dance and sustain your career) you will realize that the money will be well spent. Determine your needs, and make absolutely sure to find a competent practitioner who is licensed!

Here are just a few basic types of health services that will keep your body tuned up:

Massage Therapy
There are many types of massage, but in general, a massage therapist works the muscles, fascia, tendons, ligaments, joints and connective tissue to keep your body functioning well. Massage can aid in the body’s natural healing process and promote relaxation and wellbeing. Massage can be gentle or vigorous, depending on what type you get- a sports massage or Shiatsu is vastly different than a Swedish massage. Some people like deeper work, others prefer gentle strokes. Massage therapists often work out of doctor’s offices, health clubs, and spas. Some do house calls, others do not.


Chiropractors
Chiropractors are licensed primary care physicians, and will perform a full intake exam before any treatment for your current complaint or injury gets underway. Chiropractors focus on the patient’s health and musculoskeletal body structures. They treat misaligned bones, joints and spinal vertebrae, which can cause problems like chronic head and neck aches, back pain, bad posture and nerve impingements.

The theory behind chiropractic medicine is to keep the body balanced, and chiropractors maintain the patient’s balance through adjustments to the structures of the body (most often to the spine) by gently manipulating the patient’s body manually. By adjusting the skeleton, the body will be able to heal naturally as it returns to it’s own balance.

Chiropractors often use other treatment modalities such as ultrasound treatment, heat or cold packs, electronic muscle stimulation, or the Activator, a rubber-tipped metal instrument that manipulates joints and vertebrae. If a chiropractor believes a patient needs an X-Ray or MRI, they will make a referral to the appropriate facility. Chiropractors do not prescribe drugs or perform surgery, but can refer patients to doctors who do.


Physical Therapists
Physical Therapists are healthcare professionals who diagnose and treat injuries or an illness that inhibits individuals from participating in the functional activities of their everyday lives. Just some of the injuries they care for are fractures and sprains, injuries of the back and neck, arthritis, and repetitive stress injuries.

A Physical Therapist is often referred to the patient by another healthcare provider, and often works in tandem with the referring physician to develop a plan of treatment and rehabilitation. Physical Therapists practice in private offices, outpatient facilities, fitness centers and hospitals. A physical therapist will fully examine a patient to ascertain what needs to be done to restore function, reduce pain and improve mobility. Some of the techniques used in physical therapy include supervised and at-home therapeutic and strengthening exercises, assistive and adaptive equipment, spinal traction, massage, ultrasound, and electrotherapeutic devices.

Acupuncture
Acupuncture is an alternative medicine treatment involving the insertion of thin needles into the body at certain meridians or points to relieve pain, treat diseases and promote general health. There are many types of acupuncture, including Chinese, Japanese and Korean styles. Stemming from the concepts of traditional Oriental medicine, the general theory behind acupuncture is that bodily functions are regulated by a flowing energy-like entity referred to as chi. By inserting needles into specific points, acupuncture practitioners believe that the energy flow will rebalance, stimulating nerves, muscles and connective tissue. The stimulation of the needles also appears to increase blood flow and boost the activity of the body’s natural painkillers. Just some of the maladies acupuncture is beneficial for are sports injuries and muscle strain, nerve pain, chronic pain management, menstrual problems and allergies.

An acupuncturist will ascertain a patient’s needs in many ways- through inquiring about all of the patient’s bodily functions including medical history, digestion and elimination, sleep patterns, and sensory function. They also take note of body type, pulse, posture, movement, the tone of the skin and luster of the hair, and assess the patient’s tongue.

Acupuncture does not hurt, which is surprising to most people. If there is any pain at all, it may occur when the acupuncturist is manipulating the needles into place, but that usually only lasts for a couple of seconds. Acupuncture treatments are generally very relaxing, but some patients may experience a bit of discomfort stemming from remaining absolutely still while the needles are in the body.


Accidents happen and injuries are inevitable...but in 2012, let's all resolve to be better prepared for them!

THE GIFT THAT KEEPS ON GIVING...YOU!

As dancers we spend most of the year giving- we give our time, talent and energy all year round to students and to audiences. We spend our non- dancing time mending costumes, creating choreographies, developing lesson plans, taking classes, rehearsing, and doing our own administrative work. Throughout the year, many of our gigs are in honor of specific holidays, or for parties or special events marking milestones in other people’s lives.

By our very nature, we dancers are the gift that keeps on giving!

Dancers are always “on”, whether or not we are actually onstage. Though we may try to rest up and prepare for this constant out-pouring of energy, we always seem to put ourselves and our own needs last. We usually don’t get enough sleep, we eat on the go, and we rarely allow our bodies to fully heal, even though we think we do. There’s always another important gig, mandatory rehearsal or class to teach or attend.

If, like most dancers, this is your year-round modus operandi, by the time the holidays hit, you may develop an energy deficit that can sap you emotionally and mentally as well as physically. I know I am pretty depleted by this time of year...by mid-December, I've finished all of my travel and my out-of-town workshops and local classes for the year, but I can never seem to make the time to rest and recover, no matter how hard I try! This year, I'm concentrating on doing just that.

During the frenetic holiday season, really try to take some much-needed quality time to recharge your batteries and give back to yourself… even if it’s just a few moments of quiet each day.

Say no to your phone for a few hours....the world will survive without you sending constant texts or making and taking calls. Try to get enough sleep to enable your body heal naturally and become refreshed. Even an extra hour here and there can help. Don’t give in to all those glasses of champagne and yummy holiday treats- the sugar rush and crash will play havoc with your already-exhausted body.

If you don’t have children in your life, try spending some time with someone else’s kids. Even though this may sound trite( and even if you say children annoy you and that’s why you don’t have them!) hanging out with little ones will allow you to see the beauty of the holidays through their innocent eyes, not through the constant force-feeding and barrage of retail ads and blatant consumerism.

Be sure to make time for a private date with your spouse or significant other… remember that our (supportive and oh-so-patient) partners are usually casualties of our careers, too!

Now’s the time you need some pampering- especially if you don’t pamper yourself on a regular basis. This is the perfect time for you to indulge in a massage, a mani-pedi, a nice hot bath with Epsom salts, experiment with baking or some other hobby or craft you’ve always wanted to try. Spend a quiet hour alone writing in your journal, enjoying a good book…or a trashy tabloid! These little escapes are great year round, but it’s a particular a necessity at this hectic time of year.

Treat yourself to some “you time” because it will enable you to keep giving others the gift of your dancing!