Ballet Training
Emily Giacalone, modeled by Elizabeth Steele of The School at Steps.

If you're feeling wobbly in adagio or wish you could hold your piqué attitude a bit longer, there are ways to assess and improve your balance. Try these four exercises, recommended by Heather Southwick, Boston Ballet's director of physical therapy.

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Viral Videos

ThePointeShop's Josephine Lee gives some of her top tips on finding the best fit for dancers prone to sickling.

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Ballet Stars
Elle Macy in Benjamin Millepied's Appassionata. Angela Sterling, Courtesy PNB.

Cross-training misconceptions: Before Elle Macy became an apprentice with Pacific Northwest Ballet, she was apprehensive about cross-training. "I was warned that it might bulk you, or not to do certain activities because they could potentially injure you." But a stress fracture in her foot changed her perspective. Unable to bear much weight, Macy reluctantly tried stationary biking at her physical therapist's suggestion. "What I learned is that you're not going to get injured from being on an elliptical for 20 minutes or by taking a Pilates class," says Macy. Today, it's not uncommon to find the soloist training on the elliptical, doing ankle stability exercises, using the Pilates reformer or taking a hot yoga class.

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Health & Body
Emily Giacalone, modeled by Elizabeth Steele of The School at Steps.

In fall 2012, New York City Ballet associate artistic director Wendy Whelan, then a company principal, was taking morning class when her foot slid out from under her, causing her to pull the very top of what felt like her right hamstring muscle. "It shocked me from the inside out," she notes.

Whelan spent three months nursing her hamstring. But once she got back to performing, her right hip flexor began flaring up. "By the end of Nutcracker season, I could no longer bear standing in fifth position. I could not lift my right leg without severe pain," she says. "I couldn't imagine why or how this was suddenly becoming so debilitating." A sonogram revealed a complex labral tear in Whelan's hip.

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Health & Body
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I have very tapered Morton's toes (longer second toes). My big toe joints are about a half centimeter shorter than my second and third toe joints, so I have a terrible time finding stability on demi-pointe. My weight lands on that second toe joint, which is pretty narrow and uncomfortable under that pressure. How can I find a more stable relevé? —Larissa

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Viral Videos

Have small heels? Josephine Lee of the California-based ThePointeShop gives her top tips on finding the best fitting pointe shoes for when your heel tends to slide around.

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Health & Body
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Picture this: It's the end of class. You're exhausted and ready for reverence when your teacher decides it's time for a drill of 32 changements. If you feel like you might not be jumping at your best, take extra caution. According to a study led by Danielle Jarvis, an athletic trainer and associate professor of kinesiology at California State University Northridge, when dancers are tired, they may lack the muscle control to land jumps correctly, putting them at risk for injury.

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Health & Body

Josephine Lee of the California-based ThePointeShop explains how to find the best fitting pointe shoes when recovering from a broken metatarsal, plus extra tips on recurring injuries, and getting over the box of your shoes.

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Viral Videos

Master pointe shoe fitter Josephine Lee of the California-based ThePointeShop offers pointe shoe fitting tips for weak ankles, particularly when coming back from a sprained ankle.

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Health & Body
Rodrigo Bernasc via Pixabay

I'm a dancer who is currently injured and unable to walk a lot. My physical therapist and my massage therapist are giving me opposite instructions. My PT believes that I should do her exercises, even if they cause some of the "bad pain," and take three different kinds of exercise classes. My massage therapist tells me that I shouldn't do anything that causes "bad pain" and only do one exercise class per week for now. Who should I listen to? —Rachel

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