TURNOUT  -   HIP INJURIES.

The term TURNOUT is used in the danceworld  to describe outward rotation of the legs due to  external rotation of the hip joint.   Adequate turnout is a fundamental necessity for success as a ballet dancer.  The range of turnout is determined by the shape of the hip joint and the strength and flexibility of the muscles that surround the hip joint.  There is some evidence to show that dancers who begin ballet at a very young age tend to “mould” the shape of hip joint so that the range of turnout is increased.

The shape of the hip joint is generally formed by the age of 12 years.  This means that the skeletal capacity to turnout is fixed by about this age.  However, tightness of the soft tissues (joint capsule, ligaments, tendons, muscles) which cross or surround the joint can restrict this potential range of motion.

Dancers must continually work to ensure that the muscles which assist turnout are strong while other regional muscles are flexible.  Care must be taken not to strain the hips during this process and that pelvic stability is maintained.  This will ensure that good technique is achieved and that maximum turnout is the outcome.

Hips can sometimes be “noisy”.  Dancers sometimes comment that they hear clicks or pops from their joints.  Most people experience noisy joints from time to time and usually this is not a serious problem.  In the hip joint, noises can be due to the sound of a tendon “snapping” over the hip joint.  This is generally due to tightness of the Ilio Tibial Band which runs from the buttocks down the outside of the thigh and inserts into the leg just below the knee.

Pain can be associated with “snapping hip syndrome” when the bursa (sac of fluid which lubricates and protects the area from friction), is inflammed due to the rubbing of the tight Ilio Tibial Band over the area.   Improper dance technique and poor warm up preparation can be responsible for this problem.  Leg length differences, hip pathology ie. arthritis and abnormal pelvic posture are issues that need to be considered if exercises do not fix the problem.  (see stretching and strengthening exercises).

Faulty foot mechanics, ie excessive sickling in or rolling in at the ankle, can place excessive stress on the Ilio Tibial Band.  Your podiatrist will be able to assess your foot mechanics for you.

Inform your dance teacher of any symptoms you are suffering so any technique faults can be rectified.

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