What do you think is wrong ?
Question:
Now, when I do the splits, somewhere between my hip & my upper thigh, it really really hurts. I think it's JUST below my hip.
It also hurts when I do a full retire & a kick to the side.
It's been hurting for a few weeks.
What do you think is wrong ?
What should I do ?
How long will it take to heal ?
Answers:
Rest is the first thing. While you are resting it, not doing dance or exercise with it, heating pads and ice help with swelling and stiffness. When the initial swelling has gone down and you can move the muscles, light exercise and stretching. You will experience some initial immobility, but work through it. If it hurts too much then lay off, but movement is key to healing. Once it feels good enough to start to stretch it out for real, then you can go back to the same kind of stretches.
Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well.
Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds.
While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg.
Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds.
From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center.
Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.
I JUST THINK its a sprain or maybe sum stomach pull of not eating at the correct time.
Your dance teachers would probs have the best advice. They know what muscles you use in every strech and routine.
Try and rest up cause exams must be pretty important.
Its probaly something pretty minor that is just being empisizes cause your using them muscles alot.
If it gets worse go see a doctor
More Questions & Answers...