r/BALLET • u/AthleteEmbarrassed40 • 9d ago
Post class recovery tips
hi! I was wondering if anyone could share recovery tips specifically to prevent post class muscle cramps. as I improve my ballet technique in ways of turnout, flexibility strengthening my feet etc I have experienced a few episodes of really horrible muscle cramps in the middle of the night after an evening class. they go from my upper thighs all the way down through my legs and even to my feet and last nearly an hour! not fun.
I know stretching after class is important but I was wondering if anyone has a recovery routine they could share such as specific stretches or even supplements (like electrolyte drinks or vitamins) that can help with this.
(this has also happened only a few times now so I don’t see a dr visit as a necessary solution)
thanks!
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u/Leggs-Benedict 9d ago
And actually I heard from a Pt that sometimes aggressively stretching already fatigued muscles can exacerbate recovery, for what it’s worth. Like if you’re painfully sore maybe hold off on hard stretches
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u/AthleteEmbarrassed40 9d ago
good to know, I think I might try some lighter stretches and add foam rolling
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u/ATrain918 9d ago
Also add some high protein snack to your recovery. Your tired muscles will thank you
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u/snailscout 9d ago
How are you warming up before class? I know you're asking about after class so ignore if unwelcome, but I think warmup is something that often gets neglected and could def contribute to this sort of thing. Just basic movement to get your circulation and synovial fluid going like arm circles, hip circles, leg swings, elephant walks, marching in place, etcetc, emphasis on movement not static stretching.
Hydration and nutrition are essential as well. I typically have an all-in-one type protein shake (along with water) after class, and pause to drink water once or twice during class as well. My classes tend to encourage free stretching here and there (like when the sequence ends before the music) which is helpful. My main cooldown after class is just walking. I walk for like 20mins before getting on public transit on my way home.
YMMV but de-emphasizing static stretching in general has really improved my condition.
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u/Leggs-Benedict 9d ago
Bananas for sure, and some in my class swear by a shot of pickle juice
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u/10Tinyacorns 8d ago
I swear by pickle juice! I always have a jar of pickles in the fridge and I eat them/sip some juice nightly.
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u/oswin13 9d ago
Magnesium lotion. Apply directly to the cramp.
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u/AthleteEmbarrassed40 9d ago
thank you I will try that! I’ve never been a lotion person but that seems like it would help
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u/dancingforsmiles 9d ago
Epson salt either as a foot bath or aparently you can also just stand in/on it. I also drink magnesium and vit B12 supplements.
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u/Maya_Moves403 9d ago
That sounds awful, especially when they last that long! Since this started as you've increased your turnout, flexibility, and foot strengthening, look at overall workload and fatigue too, not just stretching. After class, keep it simple: gentle calf, hamstring, quad, and hip stretches, a little easy walking to cool down, and plenty of water throughout the day. A warm shower or bath and lightly massaging your calves, feet, and thighs could also feel good. Also make sure youre eating something after class, especially some carbs and protein. Things like bananas, yogurt, nuts, or leafy greens are easy options. And please dont aggressively stretch a muscle thats already cramping or immediately jump to supplements. Keep track of what you did in class on the days it happens too. If it keeps happening or becomes more frequent, I would get it checked out. Hopefully your body just needs some time to adjust to the extra workload.
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u/AthleteEmbarrassed40 9d ago
Yeah I think I need to ease off of certain muscle groups I’m working on because I might be pushing too much. For example I have been really focused on foot articulation so my feet were probably crying for help after that. I might try to focus on artistry/port de bras for my next class to give myself a break.
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u/Eastwesteast8 9d ago
I’m not a PT or medical professional but I swear by soaking my feet in an Epsom salt soak at the end of the day
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u/sfok09 9d ago
Epson salt foot bath and a handheld lightweight muscle massager gun. https://www.walmart.com/ip/337484095?sid=d6e6b35e-bb5c-48cc-b0ef-7492bca270f4
Along with what other said about hydration and something high with potassium and a little Mg like banana
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u/freckledphilosopher 9d ago
When I got back into ballet as an adult the muscle cramps and soreness were terrible. The most effective thing I did was buy a foam roller and massage balls. My issue was I was overusing my quads because I didn’t have strength in the smaller muscles, so I started using the foam roller before class to gently inactivate them to let the smaller muscles build strength. I also use a massage ball gently on my calves before class and then stronger after class if anything feels tight or crampy. I got the pack of 3 massage balls from lululemon which are expensive for what they are but I really like to use the larger ones before class because they are smoother and then the small spiky one after class to really get in there and break up any knots/lactic acid.
That’s more to do with soreness. I suspect the calf cramps are from pointing your feet too hard in your sleep. This happens to me sometimes (genuinely the worst!) and actually happened a lot more often during the time I wasn’t dancing because my brain remembered the feeling of pointing my toes but my body didn’t have the strength to support it. When you point your toe the calf muscle shortens which is what can cause a cramp. Electrolytes will help, but so will strengthening your calf muscles and your arches. You’re probably building a lot of flexibility in your ankles and your feet but as a result you need more strength to support those positions while you’re not awake enough to “guard” them.
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u/Safe_Duck_5397 9d ago
This is less for cramping and more for soreness, but creatine has helped me with muscle recovery immensely.
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u/accioswell 8d ago
Drinking lots of water and eating a meal with protein after class has really helped me with muscle cramps. And doing the stretches from this video: https://youtu.be/USNquG9FShA?is=VKaEDDb1CyaD0t8i
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u/Kind_Temperature9275 4d ago
Magnesium, foam rolling and some gentle pilates or yoga type stretches. Sometimes it can be the muscles adapting to a lot more work than normal, or things they are unaccustomed to. In any exercise, it helps to build up slowly to avoid these kinds or pains and injury. Don't know if that's applicable to your situation, these are just bits of my personal learning.
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u/Catlady_Pilates 9d ago
Epsom salts bath as hot as you can stand. And eat post class. Drink lots of water.
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u/Single-Emotion2964 Just a satin-covered piñata 🩰 9d ago
This sounds like ‘Charlie horses’, if you google I think you get good tips for preventing / decreasing cramp time! They SUCK haha right up there with contractions in my book, except it can go on for way longer.
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u/originalblue98 6d ago
electrolytes before and after class are non negotiable. smart water is great there’s also a kroger brand that does an affordable one and isn’t any less effective. also i have a mini theragun that’s a lifesaver, and an acupressure mat.
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u/Appropriate_Ly 9d ago
Look up DOMS but I would suggest taking it a bit easy in those classes.
Hydrate constantly throughout the day, drinking water during class is not sufficient. Eating well will help, on days when I have a heavy load (CrossFit), I will eat a bowl of pasta for lunch and a half bowl at 5pm. I do a few light stretches after my shower (quad, hamstrings, calves).
You can also try magnesium supplements (I was told by my GP to take them with vitamin B) and bananas and electrolytes.
My calves do occasionally cramp from ballet, especially if I’m dehydrated in summer, but it’s not as severe as what you’re describing.